Macros to a clean Bulk?

BoyFromAus

Active member
i've been cutting fat for a few months now (just taking my time). I have lost a noticeable amount of muscle and strength too. So i thought i might just give cutting a break and try to bulk a little.

Except I don't wana take 10 steps back by gaining heaps of fat.

Basically looking to do a bulk as clean as possible. I'm an endo, 14% bodyfat, 5'8 height, weight 178 lbs. BMR is roughly 2100 cals a day.

what type of macros would i be looking at?
would i be looking at 40% carbs, 30% protein, 30% fat or would i be focusing on more carbs and protein or ...?

and should i keep my protein intake at 178g (i.e 1g per pound of mass)?

and finally, how many calories a day should i consume in surplus in order to bulk with gaining as little fat as possible?... for weight loss, i was always doing 500 calories deficit.. would i do 500 surplus for bulking?

Cheers guys.
 
any suggestions???? will be much appreciated

what do you personally do for diet, in the bulking phase?
and what are your macros like?

cheers,
 
500 cal surplus should keep the fat off - I like to keep the cardio up and the diet clean.

Bulking or non-bulking is really a matter of CHO for me. As well as additional CHO, I will balance them out during the day rather than taper them during a recomp. PRO, FATs pretty much the same.
 
jakellpet said:
500 cal surplus should keep the fat off - I like to keep the cardio up and the diet clean.

Bulking or non-bulking is really a matter of CHO for me. As well as additional CHO, I will balance them out during the day rather than taper them during a recomp. PRO, FATs pretty much the same.
Click to expand...

so u basically keep protein and fat constant but up the carbs during a bulk, to make up for the surplus?
 
I am lest strict with the PRO and FAT. If I feel I need a little more protein (recovery factor) I will bump it up
 
this is generalized but most widely accepted: 50% carbs, 30-40% protein, 10-20% fat
 
I eat 6 thousand calories a day in the bulking phase. But that just might have to do a lot with my height.... : )
 
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