What Should Macros Look Like for CLEAN BULK?

Nutrition
1

Age: 20
Ht: 5-9"
weight: 165lbs
Bf: 12%

Im naturally supposed to be around 178lbs but cut cals a bit so I can see my physique, and see what body parts needed to play catch up. Was previously on a 60/30/10 P/C/F probably around 2000 cals

Anyways I need to clean bulk to put some mass on. I was wondering what macros ratio would be necessary? And how many cals?

Im going to be on 8wks tbol@50mg ED about 4 weeks into the bulk.

Have some questions as well:

  1. My fats are coming from fish oils, almonds, olive oil, and very little animal fat. During which part of my day is it good to eat fats?

  2. How long after PWO should i discontinue eating carbs?

  3. How much cardio do I need while clean bulking?

2

One way you could go is 40/40/20.

Protein is 40, and either carbs or fats is the other 40, with the 20 being carbs or fats(whichever wasn’t the 40).

Generally a 1:1 ratio of Protein to carbs or Protein to fats works well.

And you’re just gonna take TBol? might want to go do some more research in the Steriod forum before you start that.

3

Yea tbol only +nolva. Im only 20 so im not sticking myself with test. Var and tbol are the only compounds mild enough for it to be semi-ok to take at my age, plus they have little sides

4

30% protein, 70% fat, 12 lbs of raw broccoli each day.

5

[quote]Stronghold wrote:
30% protein, 70% fat, 12 lbs of raw broccoli each day.[/quote]

We need to get you off this forum for a few days lol

6

[quote]jared530 wrote:
Age: 20
Ht: 5-9"
weight: 165lbs
Bf: 12%

Im naturally supposed to be around 178lbs but cut cals a bit so I can see my physique, and see what body parts needed to play catch up. Was previously on a 60/30/10 P/C/F probably around 2000 cals

Anyways I need to clean bulk to put some mass on. I was wondering what macros ratio would be necessary? And how many cals?

Im going to be on 8wks tbol@50mg ED about 4 weeks into the bulk.

Have some questions as well:

  1. My fats are coming from fish oils, almonds, olive oil, and very little animal fat. During which part of my day is it good to eat fats?

  2. How long after PWO should i discontinue eating carbs?

  3. How much cardio do I need while clean bulking? [/quote]

Macros of a diet would stay the same in % terms. Calories would be the only change. Work out your maintenance cals and add 800-1000 calories per day.

You are 20yo, weighing 165lb. WTF are you doing playing with juice??? You need to eat and train. When you hit your natural limits and plateau, say in 10 years or so, then you might consider juice. Or not.

Anwers to your questions:

1/ You can eat fats any time, but in general terms, starchy carbs up till about 2-3pm, then fats after that.
2/ See #1. Why are you avoiding animal fats? How are your cells going to grow, your testosterone get shuttled about and your brain stay healthy if you are not eating quality saturated fats? I am not talking donuts and McDonalds here. Coconut oil, beef, wild game meats, etc.
3/ None. You don’t “need” cardio to bulk. But a fast pace walk for 30-60min per day will help for general health. Trying to gain muscle while running for an hour a day is counter productive.

Ditch the drugs. You don’t need them. You are only 20 for f#$@ sake. Your natural testo is almost at it’s peak, you just arn’t using it.
Sort out your diet.
Train hard.
Sleep heavy (8-9 hours/night)

Maybe check out the metabolic diet by Dr Di Pasquale. At the least it will sort out your fats. Great diet to bulk on because you get lean gains and no need to force feed yourself to get the calories in.

7

You probably need in the neighborhood of 200 grams of protein per day at your weight to add mass. The rest of your calories should come from carbs and fat - probably in equal amounts if on a bulk. Don’t be afraid of eating fat - especially good saturated fat as Tri pointed out. 10% fat is way too low even on a cut. Aim for at least 30%. You need fat to produce testosterone, promote cell regeneration, and maintain your mood. Keep the olive oil, nuts, etc. in your diet, but add at saturated fat from whole milk, egg yolks, lean meats, organic butter, and coconut oil. You’re going to need to eat a lot more calories to add mass - probably in the range of 3500 per day or so. Try this for a few weeks, and if you are not gaining weight add more calories. If you are gaining too much fat and you are working hard in the gym, cut back a bit. Keeping a food log will help immensely.

Stay off the gear until you are much older and have maxed out any natural gains. Juicing now could only screw up your endocrine system which is still developing. You have so much potential by just eating right and lifting hard. Gains will come if you just eat and lift. All the gear in the world will not help you if you are not lifting or eating enough.

8

[quote]Scott M wrote:

[quote]Stronghold wrote:
30% protein, 70% fat, 12 lbs of raw broccoli each day.[/quote]

We need to get you off this forum for a few days lol[/quote]

Man, I had some spaghetti for dinner and I think the gluten is fuckin with my head.

9

Dude I have the same stats and I’m just shifting into a bulk. Lets make a competition out of this eh? Let’;s see how far our lifts go up on our current programs and perhaps check in monthly? Easy way for both of us to keep on track by making it competitive. I’m currently going the high fat route with just fruits and veggies as carbs. And if I happen to go out I’ll enjoy myself…IMMENSELY! Or we can just see how big we can each get as the months go on.
How long are you planning on bulking btw? and what are the numbers on the big 4 ( I count military press as a mainstay)

10

using gear at 165lbs and 12% bf?

seems like a good idea.

11

[quote]bkmacky9288 wrote:
Dude I have the same stats and I’m just shifting into a bulk. Lets make a competition out of this eh? Let’;s see how far our lifts go up on our current programs and perhaps check in monthly? Easy way for both of us to keep on track by making it competitive. I’m currently going the high fat route with just fruits and veggies as carbs. And if I happen to go out I’ll enjoy myself…IMMENSELY! Or we can just see how big we can each get as the months go on.
How long are you planning on bulking btw? and what are the numbers on the big 4 ( I count military press as a mainstay) [/quote]

Yea dude sounds good to me. Shoot me your email in a pm and we can help each other along. I plan on bulking for around 6month, see where it takes me from their.

Alex(prepbyalex) was telling me 3500cals@40/40/20 so im going to go with that.

12

[quote]jared530 wrote:
Yea tbol only +nolva. Im only 20 so im not sticking myself with test. Var and tbol are the only compounds mild enough for it to be semi-ok to take at my age, plus they have little sides[/quote]

so you dont want to stick yourself with test but you have no problem taking 4-chlorodehydromethyltestosterone. key word in that name…testosterone

13

key word…meth

sorry im a junkie. Plus meth doesnt aromatize, either does tbol, but im still dropping the nolva to be safe.

14

[quote]jared530 wrote:
key word…meth

sorry im a junkie. Plus meth doesnt aromatize, either does tbol, but im still dropping the nolva to be safe. [/quote]

You clearly don’t know what it takes to do a good, clean, NATURAL, bulk with the right training and nutrition, or you would not be asking the questions you are. So what happens when half way in you are not seeing the gains you expect? Is it because you are not eating enough, or are you not taking enough of the juice? You won’t have a fucking clue because you don’t understand how your body is SUPPOSED to respond without the drugs. You won’t know a fucking thing. So you’ll probably just increase your dosage and hope for the best. Then what will you do the next time around, and the time after that?

Do yourself a favor - go at least a couple of years doing clean bulks without any extra help. Too many variables will just mess up the equation. Once you understand how your own body is supposed to respond to proper training and nutrition, then possibly you can rethink your stance. Possibly you will find that you will not need it after all.

15

Before you start using, you should really naturally push yourself to the limit. For a 5’9’’ guy, that is easily upwards of 210-225 at 10-12 percent bodyfat. Also, most who are going on a cycle already have experimented and know what macros to start at and how to gauge progress. Like others have said, it’s very important that you find out how your body works without assistance before you start using.
Just my opinion.

16

[quote]jared530 wrote:
Yea tbol only +nolva. Im only 20 so im not sticking myself with test. Var and tbol are the only compounds mild enough for it to be semi-ok to take at my age, plus they have little sides[/quote]

^One of the more retarded assumptions I’ve heard.