Bulk Nutrition - comments, suggestions?

jayb0ne

Ok, so here's my plan for my bulking diet to go along with my heavy lifting plans.

Starting weight = 163lb
Calories = 3500 - about 800 over maintenance.
Protein = 293g - 1.8g per pound bodyweight
Fat = 97g - 25%
Carbs = 363g - remainder

There's a lot of conflicting advice over what kind of formula to use for a macro split when bulking. What do you guys think? Does this look about right? Too much or little of anything?

All advice appreciated.

Cheers

Jay

jayb0ne

Or if I go for the closest macro split that would work on MFP's infernal 5% increments:

Protein - 35% = 306g (1.88g per pound bodyweight)
Fats - 25% = 97g
Carbs - 40% = 350g

Any good?

FoxyMcDeadlift

You Dont need that much Protein. Im 158lbs and need 230 protein a day (remember its 1g per lbm, not body mass). Go for about 280 p and put the rest Into carbs, the extra weight will be meaningless unless you're going for it in the gym

You better be taking dat dere Creatine

jayb0ne

Thanks man.

Yep, Creatine and BCAA's - natch.

And of course well planned pre & post workout nutrition.

tgh1914

I think going 800 cals over your maintenance is a little overkill. You'll def be able to put on weight, but you might see more fat than you like or than you need to. I ditto what Nymph says about needing 1 gm of protein per lb (lbm vs bm is splitting hairs I think), but I'd go more for 400-500 over maintenance at most, unless you really don't care about the fat gain. And get 25-30% from fats, & the rest can be anything. Frankly, I think way too much is made of the perfect macro set. Get a decent surplus, get enough protein, get 25-30% fats and plenty of fibrous veggies, and the rest will take care of itself.

cjoakley

Yeah I agree about the protein. At 163lb you need in the region of 163g to 200g max. Anything else and you body will not absorb so its just a waste.
Out of interest have you been doing this bulking diet for a while or just starting?
I would suggest you work out you BMR and then up you cals by 2-300 over maintainence then see how that goes for a few weeks, then up that if needed. See what works for you. I think by upping it by 800 straight away you'll just put on fat.

ilovedeadlifts

Just eat and lift heavy.
I've found that it's not worth the extra stress to worry about counting everything perfectly while bulking.
I'd rather spend an extra week cutting another pound of fat afterwards, than to nit pick everything in my bulking diet.

tgh1914

Just eat and lift heavy.
I've found that it's not worth the extra stress to worry about counting everything perfectly while bulking.
I'd rather spend an extra week cutting another pound of fat afterwards, than to nit pick everything in my bulking diet.

^^^ Exactly!