Feedback on Bulking Plan (Macros + Split)

TheBigLebowski2012 wrote: »

Stats: Male, 23 years old, 5'7", 150 lbs, 16% BF

Proposed macros: 2500 calories, 35% carb, 30% protein, 35% fat

Proposed split (days 1-3 focus on power, days 4-6 focus on hypertrophy): 1. Chest & Tris 2. Back & Bis 3. Legs 4. Chest & Back 5. Shoulders & Arms 6. Legs 7. rest

Protein is higher than you need, but nothing wrong with taking in that much.


Did you self design the program?

TheBigLebowski2012 wrote: »

The split is from Nick Bare and the calories are using the conventional wisdom of TDEE+250 for bulking (although this plan is TDEE+200 because I don't want to gain too much fat)

If you want to limit fat gains, you should cut a bit more. 16% is still a bit high for a bulk. If you were able to get to 10-12%, calorie partitioning would be more in your favor, which you could probably running a higher surplus to maximize muscle growth since males can gain around 1/2lb per week.

No. Even if it were all fat. You currently have 24 lbs. of fat (16% of 150 = 24); so dropping 4 would be 20/146 = 13.7%.

You will lose some muscle in a cut, but lifting heavy to stimulate muscle growth will limit the loss. I'd say target 10 lbs to lose (assuming 7 lbs. fat and 3 lbs. muscle loss) which would put you just over 12%. (17/140 = 12.1%)