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ricka182 03-15-2010 07:04 PM

Confused with macros
 
I'm trying to work the macros for an upcoming bulk...but I keep getting the wrong totals... Using an average of 3 different BMR calculators with sendentary activity I need about 2300 calories to maintain my lovely 240Lbs...

When I try to put anything together, I seem to be way high on fat and low on carbs and protein...and of course I can't figure out what to drop and add. I know being a picky eater isn't the best excuse, but I just can't make this work....and it's driving me nuts... Last time I bulked, I got way fatter than I wanted and I'm sure it had something to do with following a meal plan like that...

So what the hell can I eat to do this right? I figure I should shoot for about 3000 cals daily. That would be the same BMR, but with a greater activity multiplier..

Here's an example of what I came up with....this is just an example, but it shows what I would like to get away with. The first things I know to change are losing the bacon and cheese, and upping the red meat @ dinner, and chicken @ lunch....and possibly upping the eggs at breakfast...



Breakfast - 4 Eggs (2 white, 2 whole) 2 slices toast w/Pbutter - 478 Cals, 35g Protein, 28g Fat, 23g Carbs

Snack - 1oz honey roasted peanuts - 160 Cals, 6g Protein, 5g Carbs, 13g Fat

Lunch - 5oz Grilled Chicken, 2 Tbsp peanut butter - 370 Cals, 39g Protein, 20g Fat, 4g Carbs

Snack - 1oz honey roasted peanuts - 160 Cals, 6g Protein, 5g Carbs, 13g Fat

Pre-WO - 3 scoops BC+EAA, VS2 x1, Hemavol, 6 caps C-Bol - 140 Cals, 35g Carbs

Intra - IntraBolic - 30 Cals, 4g Protein, 2g Carbs

PWO - VS2 x1, 2x Syntha-6 w/ 2c water, 6 caps C-Bol - 540 Cals, 44g Protein, 55g Carbs, 12g Fat

Dinner - 6oz lean beef, 1 slice cheese, 2 slices bacon - 435 Cals, 54g Protein, 1g Carbs, 23g Fat

Bedtime - 1 scoop XF UP 2.0 w/ 1c milk - 283 Cals, 11.5g Fat, 17g Carbs, 26g Protein

BendtheBar 03-15-2010 07:17 PM

Quote:

Originally Posted by ricka182 (Post 37701)
I'm trying to work the macros for an upcoming bulk...but I keep getting the wrong totals... Using an average of 3 different BMR calculators with sendentary activity I need about 2300 calories to maintain my lovely 240Lbs...

BMR calculators can be horrendous. At 240, you need much more than that to maintain. I maintain around 3400.

What is your weight gain goal for each month?

Here's what I would do...run 3500 for 2 weeks and watch the scale. If it stays the same, add 500 cals and try again for 2 weeks. If you gain only one pound in two weeks, add calories to adjust to the rate you are trying to achieve. Possible 250 more a day to add a couple more pounds of gain per month.

3500 is a relatively safe number for starts on a bulk. It will allow some give and take. BMR calculators are really no better than guessing. Like I mentioned, your best bet is to get scientific and make adjustments. you might burn a month zeroing in on a good number, but it will be worth it.

bwys61 03-15-2010 07:30 PM

I agree. 3500-4000 minimum.bulking means a surplus in calories regardless of macro content. im at 240ish and it takes 3500+ to gain weight, and that is a minimal gain

if you chart out your macros, I suggest a little lower percentage of fat and a slightly larger emergence of quality carbs

Quote:

Originally Posted by BendtheBar (Post 37718)
BMR calculators can be horrendous. At 240, you need much more than that to maintain. I maintain around 3400.

What is your weight gain goal for each month?

Here's what I would do...run 3500 for 2 weeks and watch the scale. If it stays the same, add 500 cals and try again for 2 weeks. If you gain only one pound in two weeks, add calories to adjust to the rate you are trying to achieve. Possible 250 more a day to add a couple more pounds of gain per month.

3500 is a relatively safe number for starts on a bulk. It will allow some give and take. BMR calculators are really no better than guessing. Like I mentioned, your best bet is to get scientific and make adjustments. you might burn a month zeroing in on a good number, but it will be worth it.


ricka182 03-15-2010 07:36 PM

Well, weight gain goal per month would be 5Lbs ideally, but I don't really know what is realistic. I've heard so many different interpretations of how much muscle one can build over a certain set time I got lost along the way.

I figured about 3500 would be right, but I wanted to hear it from at least one other person...and I got two...sweet.

And just to make sure, when using those calculators I'm inputting total weight, not just LBM...

Also, to up the carbs should I add some rice to lunch maybe? or protein/oat shake to go with the eggs?...

nighttrain 03-15-2010 07:39 PM

3.5 oz of chicken breast should be closer to 31gr of protien... or atleast that is what my diet guru tells me

nighttrain 03-15-2010 07:44 PM

1/2 cup of oats is about 32-34 gr of carbs

Grip-N-Rip 03-15-2010 08:01 PM

Quote:

Originally Posted by ricka182 (Post 37701)
Breakfast - 10 Eggs (7 white, 3 whole) .5 c oat meal

Snack - 1/3c walnuts or almonds, 40gm shake

Lunch - 7oz Grilled Chicken, .5 c rice, 1 TBSP Mac. Oil or EVOO

Snack - same as snack 1

Pre-WO - 3 scoops BC+EAA, VS2 x1, Hemavol, 6 caps C-Bol
Intra - IntraBolic -

PWO - VS2 x1, 2x Syntha-6 w/ 2c water, 6 caps C-Bol
what is all this crap? Really. Since your goals is too loose some weight, keep it SIMPLE!! Have a 20gm shake with an apple for preworkout then have 7 oz chicken, 1 c rice for post workout

Dinner - 7oz lean beef, green veggies, 1/3c walnuts or almonds

Bedtime - 40gm shake with 1 TBSP Mac. Oil or EVOO

First of all, forget about calories, please. Some suggestions were made. All your going to do with the old diet is waste your time.

Grip-N-Rip 03-15-2010 08:01 PM

Quote:

Originally Posted by nighttrain (Post 37743)
3.5 oz of chicken breast should be closer to 31gr of protien... or atleast that is what my diet guru tells me

Whos your diet guru?

ricka182 03-15-2010 08:02 PM

Also, concerning timing of nutrients.... I will be lifting at around 4pm each day...should I get my carbs in spread out over the day? I've heard you should eat for what you are going to do soon...I'm worrysome that if I eat too many carbs too early I'll gain the wrong way.. I'll be lifting 4-5pm, and dinner at 6:30-7pm usually if that matters.

Note: I'm coming off a low carb lifestyle for almost a year, so I have a carb fear...even though I know it's sugar carbs like candy and gummis that kill me...

Grip-N-Rip 03-15-2010 08:31 PM

Quote:

Originally Posted by ricka182 (Post 37755)
Also, concerning timing of nutrients.... I will be lifting at around 4pm each day...should I get my carbs in spread out over the day? I've heard you should eat for what you are going to do soon...I'm worrysome that if I eat too many carbs too early I'll gain the wrong way.. I'll be lifting 4-5pm, and dinner at 6:30-7pm usually if that matters.

Note: I'm coming off a low carb lifestyle for almost a year, so I have a carb fear...even though I know it's sugar carbs like candy and gummis that kill me...

You should probably decided to let someone controll your diet until your disciplined enough to do it on your own. I have a guy in mind that like to focus on simple easy diets to follow. let me know if your interested.


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