A Question on Macros

FTA69

I've recently returned to weightlifting after a 2 year hiatus and am currently just concentrating on getting stronger and doing the lifts with correct form. I'm running the Starting Strength Program so squatting three times a week etc.
My maintenance calories are around 2600 a day and I'm currently consuming around 2900-3000 a day in order to facilitate muscle growth.

My macros work out as 50% fat, 30% protein and 20% carbs. The carbs come from veg, a small bit of brown rice and lactose; I'm consuming 2L of milk a day as I find it the easiest way of getting the calories I need.

I was wondering is the above split conducive to muscle growth or does it need to be evened out more? I've cut out all gluten and feel much the better for it and am keen to keep the carbs low as I find I get bloated and put on body-fat quite easily.

Alf Veedersane

50/30/20 is usually pretty good for muscle growth.

Some people find there's a trade-off at that though, i.e. you'll put on a little fat.

FTA69

I don't mind a little fat but would I be right in thinking that calorie management is also a factor in that? Years ago I went on a "bulk" that involved eating 4000 calories a day etc and while I did get a lot stronger I also got plenty fat as well. Is 400 calorie surplus a day enough to facilitate growth?

Alf Veedersane

FTA69 wrote: »

I don't mind a little fat but would I be right in thinking that calorie management is also a factor in that? Years ago I went on a "bulk" that involved eating 4000 calories a day etc and while I did get a lot stronger I also got plenty fat as well. Is 400 calorie surplus a day enough to facilitate growth?

It should be. It's hard to say for certain without knowing your BMR and how active you are, in general, but 300-500 extra per day would be a typical range for building muscle.

FTA69

Well my current stats are 5' 9" and I weight in at 189lbs or 13.5 stone. My body-fat is currently just under 20%. For the past year and a half I was boxing and at a high standard of fitness but I injured my rotator cuff and can't deal with the cumulative effects of boxing for the time being. I was boozing and eating sh*t so put on a whack of body fat but I'm getting back into in now.

Alf Veedersane

I won't be able to tell you from any of that but like I said, you'd be in the typical muscle-building range with a surplus of 400.