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Lean Bulk Macros

L

lachyaus

Guest
Hey everyone, I'm 19 years old, 80kg and 5'11. I've been through a cut and got fairly lean, now wanting to bring up weak points and gain some more muscle on a lean bulk. How do these macros look? Cheers

[TABLE="width: 195"]
[TR]
[TD="class: xl63, width: 65"] [/TD]
[TD="class: xl64, width: 65"]Grams[/TD]
[TD="class: xl64, width: 65"]Calories[/TD]
[/TR]
[TR]
[TD="class: xl65"]Protien [/TD]
[TD="class: xl66"]200[/TD]
[TD="class: xl66"]800[/TD]
[/TR]
[TR]
[TD="class: xl65"]Fat[/TD]
[TD="class: xl66"]65[/TD]
[TD="class: xl66"]585[/TD]
[/TR]
[TR]
[TD="class: xl65"]Carbs[/TD]
[TD="class: xl66"]428[/TD]
[TD="class: xl66"]1715[/TD]
[/TR]
[TR]
[TD="class: xl67"]TOTAL[/TD]
[TD="class: xl68"] [/TD]
[TD="class: xl68"]3100[/TD]
[/TR]
[/TABLE]
 
Just go by trial and error.
Aim for 500-600 gm of gain per week. Adjust accordingly.
 
Shrek said:
Just go by trial and error.
Aim for 500-600 gm of gain per week. Adjust accordingly.
Click to expand...

I'll add some fat from the carbs, and then adjust my calories from my weight progress.
Thanks for your help :)
 
What were your macros on your cut?

From experience I would keep the macros the same, just increase portion sizes/macros evenly. If you start introducing a lot more carbs and fat, you'll find it harder to stay lean.
 
Prefer 40 40 20 myself but no point being anal about it. Just go with what works then continually adjust to keep it working
 
Looks fine. Fat is on the lower end but nothing drastic.

As Shrek said, adjust if necessary. Biggest thing is consistency.
 
Too much carbs, get more oil (preferably from fish so there's your omega-3 intake sorted) into your system, especially on your non training days. Unless you do heaps of cardio or other sports of course.
 
Also, forget the notion of a lean bulk. Fat gain will happen regardless. The real key point is too ensure you are gaining as much lean weight as you can manage while doing it.

Seems like you have it sorted. Like JZ said, it will all come down to consistency in both diet and training.
 
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