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zain1221
zain1221 g zain sharif
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Hey guys can you check my macros. I'm 5 foot 9 , 68KG and 20. I'm looking to bulk sine I just came off a cut. My maintainence is around 2500. I'm going for a 200 surplus so around 2700. I'll adjust the calories from there. Is around 300 grams carbs , 170 grams and 90 grams of fat optimal and is 170 grams of protein ok? I'm going for 1 grams for each pound of bodyweight.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: zain1221

Hey guys can you check my macros. I'm 5 foot 9 , 68KG and 20. I'm looking to bulk sine I just came off a cut. My maintainence is around 2500. I'm going for a 200 surplus so around 2700. I'll adjust the calories from there. Is around 300 grams carbs , 170 grams and 90 grams of fat optimal and is 170 grams of protein ok? I'm going for 1 grams for each pound of bodyweight.

@zain1221 Those sound like pretty good starting numbers bro! Everything seems to be in a good range and your surplus is perfect for a lean bulk. You could possibly even add an extra 50 - 100 calories and still keep the bulk fairly lean!

 

I would follow those numbers for 2 weeks and see how you're feeling, how you're looking and what the numbers on the scales are doing.

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zain1221
zain1221 g zain sharif
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Thanks for the help scott

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: zain1221

Thanks for the help scott

@zain1221 You're very welcome bro!

Need 1 on 1 coaching? Send me a direct message to learn more!
zain1221
zain1221 g zain sharif
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Hey scott is reverse dieting necessary for me? since i've been cutting for a while now last friday I went from 1900 to 2100 calories then on monday I went up to 2200. On wednesday I plan on going to 2300 then on friday back to my maintenance of 2500. Then start the bulk on monday. Is this all necessary or should I just start the surplus straight away?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: zain1221

Hey scott is reverse dieting necessary for me? since i've been cutting for a while now last friday I went from 1900 to 2100 calories then on monday I went up to 2200. On wednesday I plan on going to 2300 then on friday back to my maintenance of 2500. Then start the bulk on monday. Is this all necessary or should I just start the surplus straight away?

@zain1221 What you're doing now with a reverse diet, slowly working back to a surplus, is right. It's best to build back up slowly rather than changing your body's calorie intake by 500 - 600 overnight.

Need 1 on 1 coaching? Send me a direct message to learn more!
zain1221
zain1221 g zain sharif
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Thanks

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: zain1221

Thanks

@zain1221 Happy to help!

Need 1 on 1 coaching? Send me a direct message to learn more!
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