Bulking Macros - Critique

[Tumeke]

Hey guys,

I'm 19, 5'11 and weigh 69kgs at about 11% bodyfat. This will be the first time I've gone on a proper bulking/cutting cycle since starting bodybuilding 2 years ago. Although I have seen progress over the years, it's along way off from where I want to be. Just wondering If these macros look right for someone of my size.

231g protein

70g fat

361g carbs

=3000 calories

Thanks heaps

[mike27]

how often do u workout?

231g pro = 924 cals 30%

70g fats = 630 cals 21%

361g cho = 1444cals 48%

total 2998

looks about right

[mike27]

how long are your workouts too? whats ur split?

[Tumeke]

Cheers for the reply, i'm currently on a 5 day split;

Monday - Shoulders

Tuesday - Arms

Wednesday - Legs

Thursday - Back

Friday - Chest

Workouts generally last for an hour, depends on what bodypart i'm working and supersets, dropsets etc.

Thanks

[rovr4on]

i personally dont think 3000 cals is enough for you to grow, 3500minimum looking at your height and build. Have you been eating around that amount previous? your skinny as, screw macros eat and train hard....

[Tumeke]

Swt as bro, tbh I've never eaten close to 3000cal before let alone 3500, It's beyond me how I was able to steadily put on muscle throughout those years with a pretty piss poor diet. I'll give the 3000 a go and if i'm not growing then I'll up calories.

Chur

[PeterDolan]

i personally dont think 3000 cals is enough for you to grow, 3500minimum looking at your height and build. Have you been eating around that amount previous? your skinny as, screw macros eat and train hard....

He's skin and bone and will be eating a little more than me. I'd probably say he's gonna be eating too much but only one way to find out

[rovr4on]

but if he is that skinny i just presume he has a fast metabolism...start at 3000cals and if after a few weeks you aint gaining at least 1kg per month then up it...up to you champ

also at 3000cals it will be a lean gain, so no real need to cut...

[PeterDolan]

Metabolism isn't about how you look, it's about how quickly you're body utilises fuel (insert the excuse of many "hard gainers"). He may react amazingly well to training and not be so skinny looking in a few months, would you still say he has a fast metabolism?

I'd say start at 2500kcal and move up/down from there

[rovr4on]

He may react amazingly well to training and not be so skinny looking in a few months, would you still say he has a fast metabolism?

I'd say start at 2500kcal and move up/down from there

but he has been training for 2 years, and has been gaining minimal muscle...2500cal seems sooo low to grow at almost 6ft with minimal bodyfat...

[PeterDolan]

He may react amazingly well to training and not be so skinny looking in a few months, would you still say he has a fast metabolism?

I'd say start at 2500kcal and move up/down from there

but he has been training for 2 years, and has been gaining minimal muscle...2500cal seems sooo low to grow at almost 6ft with minimal bodyfat...

He's been gaining minimal muscle due to a shit diet. If 6ft and 69kg doesn't indicate that he's been eating f*ck all to begin with then I don't know what does

To the OP, what is your current diet so we know why you haven't been making solid progress

[Tumeke]

I may only weigh 69kgs but I look alot bigger in real life due to my small bone structure. People are usually surprised when they find out how much I actually weigh (just thought I'd clarify). I wouldn't say the progress I made over the 2 year period was 'bad', keep in mind I gained close to 20kgs (44lbs).

As for my diet; during the first 6 months of working out, I really didn't change anything apart from having protein shakes after workouts. The next months following I was enrolled in a hall whilst studying at uni, so I ate whatever was on the menu for that day, but I grew the most during this time. Towards the end of last year till now, i've been eating steaks, chicken, oats, broccoli, potatoes, rice, protein shakes. Relatively clean just not often enough I.e. eating every 2 hours.

[PeterDolan]

2 years ago you weighed 49kg? WOW How much taller have you grown in that time?

[Tumeke]

Lol I know right...I was still able to play under 55's rugby during 7th form haha. I think at this stage I was around 5'7.

[PeterDolan]

Any idea how many cals you are taking in at the moment?

230g of protein is far too much for someone your size

[Tumeke]

Last time I counted calories I think I was eating close to 2400. But yeah I agree 230g protein is quite high. I read that during a bulking cycle you should be consuming 1-1.5 x your body weight of protein.

Do you think reducing the number to 160g would be more ideal?

[PeterDolan]

Last time I counted calories I think I was eating close to 2400. But yeah I agree 230g protein is quite high. I read that during a bulking cycle you should be consuming 1-1.5 x your body weight of protein.

Do you think reducing the number to 160g would be more ideal?

It depends on how much you are getting now and some other factors but I'd start at maybe 140 (if you are not consuming more than this already) and work you're way up. This way you can discover what is optimal FOR YOU instead of some cookie cutter method of how much you should consume and also you don't end up wasting food.

[Tumeke]

Chur thanks heaps bro for the advice. I think I'll stick with 160 though, 140 sounds a little too low. I reckon I'd be eating close to that amount already.

[PeterDolan]

Chur thanks heaps bro for the advice. I think I'll stick with 160 though, 140 sounds a little too low. I reckon I'd be eating close to that amount already.

Sounds good mate, just keep track of adjustments