Am I doin' it right?

I'd like to think I've done my research, however I'd just like to get it checked over by all you gurus on here in case I've missed anything.

Weight: 74kg
Height: 173cm
Goal: Bulk

I've used Lyle Mcdonald's method to estimate maintenance calories:

• 15 x 163lb = 2,455 calories

Since I'm going for a surplus I've decided to start at 20%

• 15(x1.2) x 163lb = 2,934 calories

Now as for macro intake, I've read it's best to avoid ratios and stick to quantity instead.

• Protein: 1.5g x 163lb = 244.5g (978 cal)
• Fat: .85g x 74kg = 63g (567 cal)
• Carbs: Making up the rest of the calories so:-
  2,934 - 978 - 567 = 1,389 calories (/4)
  = 347g

Now, I've also heard I should have 6 meal a day to keep my metab.. lol jks.


Thanks in advance.

Looks like it will do as prescribed, just check your progress and reasses after a month or 2

20% seems excessive, what made you choose that?

KungFooGoo said:

20% seems excessive, what made you choose that?

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It doesnt really matter anyway. These formulas are just very rough starting points anyway. You need to give it at a go and adjust as necessary .

Example, I would easily lose weight on the above bulking formula.

KungFooGoo said:

20% seems excessive, what made you choose that?

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Something I read from a Lyle Mcdonald article states a recommended 10-20% surplus. I figure I'll start at the top end and work from there depending on what kind of changes I observe.

Also, in the below article, Lyle recommends 1-2.2 g/kg of fat where as my above intake is only at .85 g/kg. I believe I may have read .85 from one of Max B's posts. However, I think I'll try to maintain my intake at 63g and adjust to 118g or there abouts if I start to find it difficult.

Macronutrient Intake for Mass Gains - Q&A | BodyRecomposition - The Home of Lyle McDonald