Lean Bulk/Body Recomposition Calories...

matrixone

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Hi,

I am 5 11, 155lbs and have estimate Maintenance Calories as 2325 (155*15).

I am looking to add some lean bulk so I added an extra 10% to the Maintenance Calories to get a daily calorie intake of 2557.

Protein is set to 1.4g/lb and I set Fat to 35% of lean bulking calories of 2557 (i.e. Maintenance Calories * (1+10%))


Protein (g) Fat (g) Carbohydrates (g) Daily Calories Protein Carbohydrates Fat

Monday-Friday 217 99 178 2475 35% 29% 36%

Saturday-Sunday 217 99 250 2763 31% 36% 32%


The above would give me an average daily calorie intake of 2557.

Can people critique the above with their experience?

Am I in the right ball park figures to allow for a body recomposition? Are the Macro percentages in the right range?
 

PuZo

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You don't need that much protein. All you'd really need is probably 150, you can go higher, but i wouldn't go more than 175g. Fill the rest with carbs and fats.
 

matrixone

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Thanks.

Okay, I will aim for on average and see how I go.

Protein - 175g
Carbs - 230g
Fat - 95g

I haven't gone that high in Carbs in a long time but I am guessing that 'clean' carbs are still sweet potatoes, rice, pasta and oats.

Thanks.
 

PuZo

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Looks good to me! Good luck!
 

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