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Bulking macronutrients

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irdan
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2011/03/15 15:05:03 (permalink)

Bulking macronutrients

Hi guys,

I have been training 3-4 years and weight 16.5 stone at 5 10. Also chemically assisted with 750mg test e a week.

Anyway, I seem to of hit a brick wall in the last month or so and have just entered all my diet on fitday to see what my macros are as I am working out when and what to add.

According to fitday I am consuming in the region of

Cals 4,892
Protein 365.5
Carbs 483.3
Fats 173.3

Now that diet isn't too far off the 50/35/15 ratio but at my weight and size what should I be aiming for macro wise?

I'm thinking I may need to up the carbs a little bit?

Cheers guys.
#1

15 Replies Related Threads

    irdan
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    Re:Bulking macronutrients 2011/03/15 17:43:48 (permalink)
    Anyone?
    #2
    Big Les
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    Re:Bulking macronutrients 2011/03/15 19:40:42 (permalink)
    I dont do ratios - but if it were me i would up my protein to take better advantage of the improvements in protein metabolism from the assistance I was using.
     
    and secondly I would up protein because gains had stopped ... try 500g a day - that will get things moving nicely!
    #3
    Danny187
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    Re:Bulking macronutrients 2011/03/15 19:42:36 (permalink)
    Big Les

    I dont do ratios - but if it were me i would up my protein to take better advantage of the improvements in protein metabolism from the assistance I was using.

    and secondly I would up protein because gains had stopped ... try 500g a day - that will get things moving nicely!

    Les can you recommend easy ways of getting 500g protein in, I eat alot but sometimes at work its hard just looking for your ideas really
    #4
    Big Les
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    Re:Bulking macronutrients 2011/03/15 20:02:53 (permalink)
    It depends on how much you can eat, or drink.
     
    When I worked in a call centre I would arrive early to get a solid meal, get a solid at the main break, and then add in protein shakes between the solids and then eat when I got home

    Cos thats all I could do: its about being flexible : doing that I got 300g solid, 200g powdered - I was happy with that. :)
     
    Food wise, just a lot of chicken from the cash and carry, frozen veggies and rice  - cos thats all I could afford at the time ! (variety wasnt really that good)
    #5
    Danny187
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    Re:Bulking macronutrients 2011/03/15 20:27:59 (permalink)
    well this is roughly what i eat 
    http://www.muscletalk.co.uk/What-do-you-think-on-this-diet-m4362663.aspx
    not including bananasa and custard and cookies :)
    #6
    Chrisla
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    Re:Bulking macronutrients 2011/03/15 20:40:28 (permalink)
    Are you eating that each and every day or are they internet calories? (i.e. what you eat on a good day)
     
    Make sure you eat the macros consistently first of all, assuming you are, I would up protein as Les has suggested.
    #7
    irdan
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    Re:Bulking macronutrients 2011/03/15 20:52:06 (permalink)
    Daily Chrisla mate.
     
    Big Les - you said up the protein which I will do but I am hitting 50 odd grams per meal every 3 hours which is between the recommended 2-3hr window. 
     
    Of my diet at the mo 230 odd is food and about 140 shakes. However at the meal times I don't think I could physically eat anymore food.
     
    I don't want to be reliant on shakes but would drinking a protein shake midway in that 2-3hrs between meals be recommended or should I try and stomach some more food?
     
    Thanks for your help and do one Danny hi-jacking ;-)
    #8
    Danny187
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    Re:Bulking macronutrients 2011/03/15 21:11:16 (permalink)
    irdan

    Daily Chrisla mate.

    Big Les - you said up the protein which I will do but I am hitting 50 odd grams per meal every 3 hours which is between the recommended 2-3hr window. 

    Of my diet at the mo 230 odd is food and about 140 shakes. However at the meal times I don't think I could physically eat anymore food.

    I don't want to be reliant on shakes but would drinking a protein shake midway in that 2-3hrs between meals be recommended or should I try and stomach some more food?

    Thanks for your help and do one Danny hi-jacking ;-)

    Sorry for hijack, however the question asked would have benefited you, others and myself :)
     
    so BOLLOX lmao
    #9
    Big Les
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    Re:Bulking macronutrients 2011/03/15 21:36:26 (permalink)
    Feel free to split things up - and now you will probably see why some big guys are eating or drinking something every 1.5 hours :)
    #10
    irdan
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    Re:Bulking macronutrients 2011/03/15 22:01:50 (permalink)
    Thanks for your help mate. I'll stick a shake in between meals however one final question should I try and get more solid food in or is it ok to add a few more shakes in?
    #11
    irdan
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    Re:Bulking macronutrients 2011/03/15 22:02:48 (permalink)
    And it's ok Danny I was only messing mate, was a good question ;)
    #12
    Danny187
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    Re:Bulking macronutrients 2011/03/15 22:07:02 (permalink)
    irdan

    And it's ok Danny I was only messing mate, was a good question ;)

     
    Was a bit of a hijack though LOL
    #13
    irdan
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    Re:Bulking macronutrients 2011/03/15 22:41:47 (permalink)
    To be fair I've also been wondering how to get 500 odd g in a day but now I'll just have a shake between meals :)
    #14
    Big Les
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    Re:Bulking macronutrients 2011/03/15 23:09:55 (permalink)
    irdan

    Thanks for your help mate. I'll stick a shake in between meals however one final question should I try and get more solid food in or is it ok to add a few more shakes in?

    Ideal world : solid
    real world - whatever you can manage :)
    #15
    irdan
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    Re:Bulking macronutrients 2011/03/15 23:29:47 (permalink)
    Thanks alot mate, much appreciated Les.
    #16
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