my diet macros for a lean bulk. ok?

[new_arnie]

hi,

I've just calculated the macros for my current diet which actually works pretty good as far as strength improvements go. I'm just not so sure about the amount of carbs/fat..

I get exactly 1.5 grams of protein per pound of BW, and the breakdown looks like this (per day):

protein: 340 g
carbs: 295 g
fats: 154 g (about 50g are unsaturated fats)

total calories: ~4000 kcal

at bodyweight of 224 lbs. don't know bodyfat unfortunatly, but its not too high and not too low :)

strength level (1 RM in lbs):

bench: 250, squat: 330, dead: 360


I'm guessing its too many carbs?

thanks

[XX]

hi,

I've just calculated the macros for my current diet which actually works pretty good as far as strength improvements go. I'm just not so sure about the amount of carbs/fat..

I get exactly 1.5 grams of protein per pound of BW, and the breakdown looks like this (per day):

protein: 340 g
carbs: 295 g
fats: 154 g (about 50g are unsaturated fats)

total calories: ~4000 kcal

at bodyweight of 224 lbs. don't know bodyfat unfortunatly, but its not too high and not too low :)

strength level (1 RM in lbs):

bench: 250, squat: 330, dead: 360


I'm guessing its too many carbs?

thanks

unfortunately Arnie.....theres only one way to find out :D

[iron addict]

If you tolerate carbs well it looks good. As XX said......

IA

[new_arnie]

alright thanks guys, good to see that I'm pretty much on the right track!

I'm gonna try reducing the carbs and upping the good fats a bit and see if I can still make progress..

[XX]

also, try and get the majority of carbs around your training

[new_arnie]

also, try and get the majority of carbs around your training

yeah I already do that kind of. except that I also have a pretty big portion of carbs for breakfast (about 95 g) :) would that be too much for breakfast?

[XX]

yes, unless you have insane slin sensitivity

[sdelu]

95g carbs for breakfast? How? i'd throw up if i had that much. For some reason carbs in the morning really make me sick.

I'm pretty sure for most people that'll either make them really fat, or crash them something fierce I wouldn't crash, but i'd sure get sick to my stomach. If you can do it though, that's impressive.

[new_arnie]

uh ok ..

well I always thought carbs in the morning were important...

I have oats, milk and fruit for breakfast which kinda..adds up :)

ok I'll cut some of the oats :)

[Jericho]

also, try and get the majority of carbs around your training

I've read this a million times but often wondered. I completely understand doing this if you were taking in 100-150g daily, however if you're taking in 250-300g and try to split that up into pre, pwo shake, and pwo meal....thats a ton of carbs per meal. So taking in 80-100g per meal is ok for someone so long as it is around the window?

[XX]

uh ok ..

well I always thought carbs in the morning were important...

I have oats, milk and fruit for breakfast which kinda..adds up :)

ok I'll cut some of the oats :)

they can be important, depending on your goals. but 95 grams for your weight is a bit much for everyday eating :) now I have to admit, i feel a TINY bit hypocritical as i had 92 grams from apples this morning on my redpoint recomp....today is a recarb day for me, but im close to 250


just scale it back by about a third :)

[XX]

I've read this a million times but often wondered. I completely understand doing this if you were taking in 100-150g daily, however if you're taking in 250-300g and try to split that up into pre, pwo shake, and pwo meal....thats a ton of carbs per meal. So taking in 80-100g per meal is ok for someone so long as it is around the window?


ok, say we are eating 300g carbs everyday for this examples sake.

on non training days, just divide it by the number of meals you will have carbs in that day, usually 3 or 4, 4 being better. that would be 75g per meal if employing a carb cutoff.

on a training day I would try and get 175grams worth in the hour before, during and after training. For example 50g pre workout about an hour before. 25 during workout. 75g PWO leaving another 25 grams to be used in addition to what is left for the 2nd PWO meal

so a day would look like this

meal 1 31g

meal 2 31g

meal 3 31g

meal 4 50g

workout 25g

meal 5 PWO 75g

meal6 57g

does that make sense? you could always use Redpoint and not have to worry about it :D

[ProfessorX]

Why not have more carbs around training and then do a carb cutoff?

100 pre/during
100 post
75 post post
25 rest of the day


Also 300g carbs for 4000k cal is not a lot of carbs . Its less than 30%, people have gone carb scared.



ok, say we are eating 300g carbs everyday for this examples sake.

on non training days, just divide it by the number of meals you will have carbs in that day, usually 3 or 4, 4 being better. that would be 75g per meal if employing a carb cutoff.

on a training day I would try and get 175grams worth in the hour before, during and after training. For example 50g pre workout about an hour before. 25 during workout. 75g PWO leaving another 25 grams to be used in addition to what is left for the 2nd PWO meal

so a day would look like this

meal 1 31g

meal 2 31g

meal 3 31g

meal 4 50g

workout 25g

meal 5 PWO 75g

meal6 57g

does that make sense? you could always use Redpoint and not have to worry about it :D