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Is this correct?
Ben2055
Posts: 96 Member
Hi guys does this look good in terms of macros for my first bulk.
Ill be clean bulking for 4 months:
5ft 10
169 lbs
Desk job
No cardio
http://imgur.com/zh84uCZ
Ill be clean bulking for 4 months:
5ft 10
169 lbs
Desk job
No cardio
http://imgur.com/zh84uCZ
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Replies
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Yeah, I'd do that protein as a minimum but it's right at .8 which is fine.
Are you sure of your TDEE?0 -
Well, MFP tells me to cut at 500 deficit a day 1 lb a week so 1750kcal. Maintain 2250. So 2500 to gain 0.5 a week.
Inpresume thats my TDEE? how can i be sure?
Also should i maybe raise the protein abit? Feels a little low haha?0 -
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Well, MFP tells me to cut at 500 deficit a day 1 lb a week so 1750kcal. Maintain 2250. So 2500 to gain 0.5 a week.
Inpresume thats my TDEE? how can i be sure?
Also should i maybe raise the protein abit? Feels a little low haha?
Okay, I don't do cardio either so I just presume MFP gives me my TDEE. You could also just with other calculators and split the difference.
You could raise the protein, especially if you like it. I kind of over do it...I'm like 128 lbs and I get 160g some days lol.
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Looks good! Have fun
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macros look fine..Well, MFP tells me to cut at 500 deficit a day 1 lb a week so 1750kcal. Maintain 2250. So 2500 to gain 0.5 a week.
Inpresume thats my TDEE? how can i be sure?
Also should i maybe raise the protein abit? Feels a little low haha?
what are your stats though, as 2500 seems low fora bulk ..
what do you mean by "clean bulk"?
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Hi guys does this look good in terms of macros for my first bulk.
Ill be clean bulking for 4 months:
5ft 10
169 lbs
Desk job
No cardio
http://imgur.com/zh84uCZ
Why no cardio ? Why depriving yourself from the good endorphins ? Maybe if you do intervals or 1-2 days 5ks it won't be bad for your weight gain ?:(0 -
KaterinaDokuzova94 wrote: »
Why no cardio ? Why depriving yourself from the good endorphins ? Maybe if you do intervals or 1-2 days 5ks it won't be bad for your weight gain ?:(
because he is trying to gain weight and cardio should be minimal when bulking because then you have to eat more to get into a surplus.0 -
If your body gets used to the exercise it won't be so efficient anymore .0
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Hi guys does this look good in terms of macros for my first bulk.
Ill be clean bulking for 4 months:
5ft 10
169 lbs
Desk job
No cardio
http://imgur.com/zh84uCZ
I am 5-10 36 male and wen I bulked at 175 I started at 2750 calories for .5 gain and by the end that was up to 3100 calories..
this time around I am bulking on 3300 calories and that is about a little under one pound per week gain for me...0 -
KaterinaDokuzova94 wrote: »If your body gets used to the exercise it won't be so efficient anymore .
what?
sorry that is not true…0 -
KaterinaDokuzova94 wrote: »If your body gets used to the exercise it won't be so efficient anymore .
Umm what?0 -
arditarose wrote: »
Umm what?
looks like someone from general weight loss forum wandered in here….0 -
looks like someone from general weight loss forum wandered in here….
OH right0 -
Yes it is. You organism adapts to the stress and you burn less cal from the exercise you used to burn more. Like if I run every day 15 km at one point my body will adapt to the stress and I will burn less cal. That is why many ppl have problem with losing weight.0 -
KaterinaDokuzova94 wrote: »
Yes it is. You organism adapts to the stress and you burn less cal from the exercise you used to burn more. Like if I run every day 15 km at one point my body will adapt to the stress and I will burn less cal. That is why many ppl have problem with losing weight.
I think you made a wrong turn somewhere..this is the GAINING forum, we are talking about gaining weight here and calories burns are not the priority.
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KaterinaDokuzova94 wrote: »
Yes it is. You organism adapts to the stress and you burn less cal from the exercise you used to burn more. Like if I run every day 15 km at one point my body will adapt to the stress and I will burn less cal. That is why many ppl have problem with losing weight.
This has absolutely nothing to do with the OP and his bulking macros. Some of us don't do cardio.
@ndj1979 I'm curious what you think of the OPs protein. I think because I always overeat protein it seems low.0 -
arditarose wrote: »
This has absolutely nothing to do with the OP and his bulking macros. Some of us don't do cardio.
@ndj1979 I'm curious what you think of the OPs protein. I think because I always overeat protein it seems low.
He has it set at .8 grams per pound of body weight, which is fine. Like you, I am a protein eating machine so I usually get one pound per pound of body weight. I was actually getting more than that for a while and I actually had a hard time getting to 50% carbs, imagine that! I actually had to cut down on protein and increase carbs...0 -
He has it set at .8 grams per pound of body weight, which is fine. Like you, I am a protein eating machine so I usually get one pound per pound of body weight. I was actually getting more than that for a while and I actually had a hard time getting to 50% carbs, imagine that! I actually had to cut down on protein and increase carbs...
I'm wondering if I'll have to do that. I mean I'm getting 160g of protein some days and don't think I understand the importance of carbs just yet. Anyway, don't want to derail. We can talk about that later.0 -
arditarose wrote: »
I'm wondering if I'll have to do that. I mean I'm getting 160g of protein some days and don't think I understand the importance of carbs just yet. Anyway, don't want to derail. We can talk about that later.
its the insulin spike they create which signals your muscles to start growing….plus they are more calorie dense so helps you get into surplus...0 -
I may get critized for this but I don't bother with macros0
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I may get critized for this but I don't bother with macros
Well that just opens a whole can of worms. But actually I somewhat agree with you. I've seen people bulk on very minimal protein and do just fine. And for that matter I've gained without even paying attention to what I ate at all, but more or less did a quick recomp.
And as for cardio, it just gives you more room to eat IMO. If you do 500 calories of cardio, as long as you eat the 500 calories back to support it, there is no harm done really. Cardio helps recovery when lifting as well, and it shocks me that so many people do only one or the other.0 -
arditarose wrote: »
I'm wondering if I'll have to do that. I mean I'm getting 160g of protein some days and don't think I understand the importance of carbs just yet. Anyway, don't want to derail. We can talk about that later.
Should i increase that protein grammage to 1g per body so 169? Also do you take shakes on a bulk cause that would limit your intake of whole foods like chicken etc?0 -
I have a similar goal of gaining 0.5 kg/week and MFP app gave me 2700 calories/day.
@Ben2055 Just curious? How did you decide 4 months bulking period? Not 3 or 5? I mean I just want to know, may it help me as well. @arditarose @ndj1979 guys your feedback would be appreciated as well. Thank you!0 -
Was originally gonna do but as its my first bulk it will take time to get used too so someone reccomended me four haha0
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Should i increase that protein grammage to 1g per body so 169? Also do you take shakes on a bulk cause that would limit your intake of whole foods like chicken etc?
I would leave your protein where it is.
As for shakes you can drink them or not, that is up to you. I prefer to eat real food and rarely ever drink shakes.
as far as calorie prioritization I would say the following..
1 - get micros and meet nutritional needs
2 - make sure you get protein and fat minimums
3 - fill in rest with carbs and eat calorie dense foods so that you are in a surplus.0 -
I have a similar goal of gaining 0.5 kg/week and MFP app gave me 2700 calories/day.
@Ben2055 Just curious? How did you decide 4 months bulking period? Not 3 or 5? I mean I just want to know, may it help me as well. @arditarose @ndj1979 guys your feedback would be appreciated as well. Thank you!
it usually takes about two to three weeks to get your calories worked out and actually start gaining so if you only run a three month bulk you are really cutting down on the time that you are actually bulking….hence four months..
in the end it is all personal preference and your goals will dictate how long you bulk. This time around I am shooting to from 175 to 190 and i am planning on doing that from September to February so just about five months….0 -
it usually takes about two to three weeks to get your calories worked out and actually start gaining so if you only run a three month bulk you are really cutting down on the time that you are actually bulking….hence four months..
in the end it is all personal preference and your goals will dictate how long you bulk. This time around I am shooting to from 175 to 190 and i am planning on doing that from September to February so just about five months….
Do you weigh yourself once a week? And if you dont gain, up your kcal adjusting your macros as you get heavier?0 -
Do you weigh yourself once a week? And if you dont gain, up your kcal adjusting your macros as you get heavier?
Yes, I weigh in every friday. If I have no gain or two weeks, then I up my calories. yes, as you get heavier you will have to re-adjust your calorie and macros. When I started I was gaining on about 2900 calories a day, as of today, I am up to 3300 calories a day.
You may want to consider automatically increasing your calories by 100 every 5 pounds you gain ….0
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