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Lean Bulking (Correct Macro's)

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banksy
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2011/03/22 14:34:26 (permalink)

Lean Bulking (Correct Macro's)

Okay, so i am finding it a little confusing with regards to getting the correct macros for a lean bulk.
 
My stats:
6ft - 6ft 1"
80kg
BF - Unknown
 
Diet Plan
 
7:30 MEAL 1
60g Oatmeal + Blueberries + Skimmed Milk
10 Almonds
4 egg whites
20g whey
 
8:30 TRAIN
 
10:00 PWO
40g whey
50g Oatmeal
1 banana
2 tbsp peanut butter
 
12:30 MEAL 3
Grilled chicken breast
Steamed Broccoli
Brown Rice
 
15:00 MEAL 4
Grilled Chicken Breast
Steamed Broccoli
Brown rice
 
17:30 MEAL 5
40g Whey
40g Oatmeal
1/2 Avocado
 
20:00 MEAL 6
200g Red Meat
4tbsp EVO
Steamed green beans / asparagus
Chopped Tomatoes
Brown Rice / Wholegrain Pasta
 
22:00 MEAL 7
200g Cottage cheese
2tbsp peanut butter
 
Questions:
How much Brown rice / pasta should i be in taking on meals 3,4 and 6
What Macros should i be aiming for?
 
Cheers Guys
 
 
#1

12 Replies Related Threads

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    Tuffy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 14:36:13 (permalink)
    I think the idea with a lean bulk is to restrict your carbs slightly and center them around breakfast (1st meal of the day) and around training.

    So carbs meal 1, PWO & PPWO and then protein and fats in the rest. So if you were having carbs at 60g per meal 6 x a day, this would now come down to 60g x a day.
    #2
    kaos_nw
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 15:24:43 (permalink)
    Lean bulking (gaining as much lean mass as possible whilst limiting fat gain) is more down to total calories IMO. Just eat a little over maintenence whilst keeping protein high, get some EFA's and monitor your progress. If you arnt gaining enough up your calories from carbs or fat. If your gaining to much drop a few calories from carbs or fat
     
    Monitor and adjust!
    #3
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 15:56:20 (permalink)
    How do i calc my maintenece kcals?
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    Nigeepoo
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 16:09:19 (permalink)
    1) There are no "correct" macros.
    2) You can't calculate your maintenance kcals precisely. As kaos_nw said, monitor your weight and adjust your intake until your weight increases by ~0.5lb a week. That will keep fat mass gains to a minimum.
    #5
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 17:10:56 (permalink)
    Macros ive worked out as are:
     
    P: 260
    C: 300
    F: 144

    Still working out the Kcals.
    #6
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 17:33:34 (permalink)
    With around 3700kcals
    #7
    branch
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 18:15:24 (permalink)
    from them macros mate i get more like 3500, slightly over.. unfortunatley this game just takes time to see how you react to things. start with the diet you have and alter it up as you go.
     
     
    #8
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 20:04:20 (permalink)
    Another Question i have, does eating fast, cause weight gain?
    #9
    Nigeepoo
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 21:36:52 (permalink)
    banksyAnother Question i have, does eating fast, cause weight gain?
    No. It just makes the food on your plate or in your tupperware container disappear faster!
     
    People who eat ad-libitum (freely) may overeat when they eat too quickly.
    #10
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 22:48:19 (permalink)
    may be why i get hungry quicker, but i just resist and fill up on nuts and water.
     
    i'll try and refrain from eating so quickly though, honestly i dont notice, just gf likes to moan about it, ha.
    #11
    makaveli1971 1996
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    Re:Lean Bulking (Correct Macro's) 2011/03/22 23:00:45 (permalink)
    Suppose it was the GF who told you that eating fast causes weight gain.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #12
    banksy
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    Re:Lean Bulking (Correct Macro's) 2011/03/23 09:44:34 (permalink)
    haha, sure was.
    #13
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