Or, you may not train at all but you have a highly demanding job doing something like construction in which you are constantly moving and lifting heavy objects. You may work a desk job but then absolutely kill it in the gym. Or don't train at all but you work at a slightly more active job. Work a desk job but also train on occasion. You come home after work and watch Netflix. You work a 9-5 desk job and do not train at all. However, this calculator is a great way to establish a baseline and get the ball rolling. We're all individuals and therefore require different manipulations. Don't fear the reaper.There isn't a perfect online macro calculator. Highly doubt you would gain too much fat but if so.lower cals. If you are actually expending 3100 cals, at your size, try bulking at 3500-4000, see what happens. This is sustainable for short time periods but consistently being at this large of a deficit (~30%) tabolism would drop a lot and muscle loss would be sub optimal. Whether the surplus is from carbs, protein, or fats, doesn't matter.Ĭut at 2000 vs expenditures of 3100 is a very large deficit in the above terms this would be a fat cut. Get enough protein, get enough fats, and the surplus takes care of the rest. Lean bulk diet would be a slight surplus vs a fat bulk diet would be a large surplus. As said above ratios aren't important, but I'm going to go off your lead.
There wouldn't necessarily need to be a different ratio for lean bulk vs fat bulk.
Whether it is a lean bulk diet or lets say fat bulk diet for ****s and giggles. What is a good lean bulk macro? And what BF do you think I'm at right now? I always guess when people ask. I lift heavy 5 times a week, and have cardio twice a week(PT). Using my newfound knowledge of macros, and my 1st ever smart phone, I want to start bulking up again, but keeping it as lean as possible, so I don't have to cut forever. Even as a skinny kid, at 155 in high school, I always had my spare tire concealed tight against my core.īack to what I started this post for lean bulk. If you can tell in the photo(as relaxed as possible, not flexing), I dropped way too low on this diet to 184lbs(I got off creatine and have been dehydrating past few days), my abs are starting to outline themselves, and that's unprecedented for me. You are totally right, which is why I'm stopping. Please don't comment about how this is stupid, and not Keto I know. I've been running a low carb intake for a little over a week now (10/70/20) coming out to about 30g c/280g p/50g f, my friend's retarded version of Keto, and I definitely got results, in losing the fat. I did some a daily calorie expenditure test and at the time, 20 years old 205lb, 6'3, I was at 3,100 calories a day, so I dropped to 2000 a day, making sure to get 1g of protein per body weight(my only macro counting). I've started the school year dieting, counting calories. Last summer I "bulked" and ate anything and everything, and spiked up in fat to I'm not sure what (under 20%bf for sure). I'm learning as I go, and have begun reading forums and articles every chance I get. So I've recently realized how macros work(after almost 3 years of lifting), and want to do a lean bulk.
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