steady bulk?

  1. steady bulk?


    please help critique my macros!

    BW: 170lbs
    H: 5'8"
    BF: 12%

    Workout day:


    Cal: 3563
    Protein: 230g 26%
    fat : 94.9g 24%
    carbs: 445g 50%

    non workout day

    Cal:2708
    Protein: 230g 34%
    fats: 137g 45%
    carbs:136g 20%


  2. oops! sorry about that! 23
    •   
       


  3. 3500 seems like alot but then again i have a low bmr.....

  4. i put it at +25% of my BMR
    and on non workout days -5%

    does my protein intake seem spot on?

    (i was taking 300+g before)

  5. Well 300 is overkill but 230 is fine....i would up carbs on off days because you are still growing/recovering

  6. i had to actually reduce the amount i'm taking, from 4kg breasts a week to only 2kg, easier on the stomach, and the wallet.

    then bump t up again on a cut.

  7. I use no more than 200g even in a deficient at 170-180lbs.... At a certain point high amounts of protein wont maintain or build any more muscle than lower amounts, of course this reflects my dieting regiments...

  8. Won't maintain or build any money in your wallet too eh? Hehe how was the muscle gain/retention at that level?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  9. Quote Originally Posted by iddc View Post
    Won't maintain or build any money in your wallet too eh? Hehe how was the muscle gain/retention at that level?
    Just fine.....but, i naturally grow on low cals and protein.

  10. I just have to see and find out then, but the recomp and strength gains on 300 a day were amazing! But I'm slowly realizing how much is wasted..
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  11. If you're on a bulk I wouldn't reduce the calories at all

  12. Agree with you, but I'll try it out at -5% and after a week I'll adjust the values.
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  13. i tend to eat even more on off days... Makes no sense to me to drop near 1k cals on your off days, but thats just me

  14. Quote Originally Posted by Math33 View Post
    i tend to eat even more on off days... Makes no sense to me to drop near 1k cals on your off days, but thats just me
    Same here, I'd keep my levels pretty much the same and off days since Im looking to workout with an empty" stomach.

  15. Quote Originally Posted by D3platinum View Post
    Same here, I'd keep my levels pretty much the same and off days since Im looking to workout with an empty" stomach.
    Thanks for the input guys, I implemented my original plan, but kept non workout days at +0% after 3 weeks I went from 76.4kg to 77.3kg which is a pretty steady gain to me.
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
  

  
 

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