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macros for lean bulking

  • 18-04-2018 7:30pm
    #1
    johnnyboi93
    Registered Users, Registered Users 2 Posts: 23 ✭


    just wondering are my macros below ok for a lean bulk I calculated them online.

    I'm 24 yrs old 5ft 11 87kg. I'm unsure of my body fat % I only got it measured when I was at my lightest 81.5 kg which was 6% approx I was doing a lot of boxing/cardio then, I'm still pretty lean currently.

    my maintenance calories is 2850.

    protein/carbs/fats (grams)

    215/476/65 calories 3350-training days

    215/347/121 calories 2250 -rest days

    so far I've no problem with protein intake while my fats on training days has been slightly higher and carbs a bit lower. ive been hitting the calorie intake with some days being 3600ish.

    the fat intake at 121g sounds unrealistic to me on a rest day is it ?. also I've been eating 2550 ish calories as 2250 maybe a bit low.

    any advice appreciated thanks


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Keep protein static and mess about with the fats and carbs and see what works best. Total calories and protein intake are the main thing and then see what works on the others within that.


  • #3
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    Your calcs seem a bit off, or maybe there's a typo? Your rest days are at 2250 before you add the fat, so you're at 3350ish on rest days as well.

    It's your goal to have the same calorie intake every day, but with modified P/C/F for training and non-training days?


  • #4
    johnnyboi93
    Registered Users, Registered Users 2 Posts: 23 ✭johnnyboi93


    Basil3 wrote: »
    Your calcs seem a bit off, or maybe there's a typo? Your rest days are at 2250 before you add the fat, so you're at 3350ish on rest days as well.

    It's your goal to have the same calorie intake every day, but with modified P/C/F for training and non-training days?

    just noticed that now thanks it's not a typo just a mistake I must of made as I think the site I used was difficult. basically my goal is to build lean muscle with minimal fat gain. so on rest days I don't think I should eat over maintenance I heard elsewhere to reduce your cals by 10% from your maintenance on a rest day which results in 2565 cals. I'm not strictly following the macros above just something to base off im focusing on cals and protein more so.

    would this be a good strategy to use ? i also might start taking creatine if it's worth it as I never had before.


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