Need macro help!

tonymartino7047

Need help calculating my macros!
Looking to do a clean bulk and keep my fat gain relatively low. Would like to keep some definition in my abs if at all possible hah

My macros now are 2800 cals, 70g fat (20%), 260 protein (40%) and 260 carbs (40%). Is that a good starting point? Or are they a little extreme?
I have a relatively active job, on my feet most of the day, 22 yrs old and weighing around 175 with I believe around 16% body fat.
Any advice or suggestions would be greatly appreciated. Thanks!

malibu927

You'll probably get better responses in the gaining weight forum, but that much protein sounds like overkill to me

psuLemon

I would put protein around 150 to 175 and let carbs and fats fall where ever.

How are you going to lean bulk with so few calories..heck i have a desk job, 13 years older and i maintain at 3k.

Eta - @ 16%, id cut a bit more. Id get to 10 or 12% bf before bulking..

LiftHeavyThings27105

How tall are you? Are you going to be following any set program? Or following your own? How long have you been training?

AnvilHead

http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

tonymartino7047

5’10 and no set program but I’m going to be tracking my exercises in the gym. I’ve been working out for over a year but very inconsistently and my diet has been very poor

Lean59man

Excess protein is just a waste. It goes down the toilet basically.

All that stuff you read about eating lots of protein is nonsense to sell you supplements.

If you are training correctly (full-body abbreviated routine with compound movments like a 5x5) just get your net calories over your maintenance level.

Gaining muscle is difficult. 5lbs. a year of muscle gain is pretty good. Find a 5lb. piece of beef and pick it up.

5lbs. of muscle along with 15 lbs. of fat = you at 195.

Most people are quite unrealistic.

TavistockToad

tonymartino7047 wrote: »

5’10 and no set program but I’m going to be tracking my exercises in the gym. I’ve been working out for over a year but very inconsistently and my diet has been very poor

find a good programme...

sijomial

tonymartino7047 wrote: »

5’10 and no set program but I’m going to be tracking my exercises in the gym. I’ve been working out for over a year but very inconsistently and my diet has been very poor

Why are you bulking when your BF% is quite high and you aren't lifting consistently?
Far from keeping some definition in your abs it's more likely you are just going to get fat.

Whatever you decide to do with your calories and macros fix your training first if you want a good outcome.

Do read the link posted about setting your calorie and macro targets.

AnvilHead

rfrenkel77 wrote: »

OP. Caution lots of BS flying around

Especially all the keto stuff, since it's been pretty well established that keto is probably the least optimal macro combination for the OP's goals.

And 81g of protein/day may be a good idea if OP is a sedentary 95 lb. woman. Most certainly nowhere near optimal for a 175 lb., 22 year old male with a stated goal of increasing lean body mass.

Chieflrg

Lean59man wrote: »

Excess protein is just a waste. It goes down the toilet basically.

All that stuff you read about eating lots of protein is nonsense to sell you supplements.

If you are training correctly (full-body abbreviated routine with compound movments like a 5x5) just get your net calories over your maintenance level.

Gaining muscle is difficult. 5lbs. a year of muscle gain is pretty good. Find a 5lb. piece of beef and pick it up.

5lbs. of muscle along with 15 lbs. of fat = you at 195.

Most people are quite unrealistic.

Excess protien is utilized by the body, just not as efficient as carbs or fats for energy and costs more. It doesn't go down the toilet any more than carbs/fats. It just costs more so that is a factor as well.