Nutrition critique/review

[kzy04]

Hey all,

I am new to the forums here, and am looking to learn some more knowledge and hopefully share what I know. If you could please review my calculations/macros, before I start planning my meals out that would greatly appreciated.

Hope everyone is having a great weekend and staying somewhat sober.

Cheers.

J


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Meal plan – Sept 2012

Stats:
5’ 10”
170 lbs
21 years old

Macro for lean bulk - 45 C / 35 P / 20 F
5 meals per day (excluding P/W shake)
BMR of 1871.3. calories
Daily intake after the Harris Benedict Equation: 2245 calories (2300 cal) [1871.3 * 1.2 sedentary]
Non training days: 2300 cal. + 500 cal (lean gain) = 2800 calories daily

2800 calories per day = 315g carbs / 244g protein / 62g fats
560 calories per meal = 63g carbs / 48.8g protein / 12.4g fats

Training days: Additional 600 -800 calories per hour depending on intensity (800 to counterbalance morning PT - 2800 cal. + 800 cal. = 3600 calories per day)

3600 calories per day = 405g carbs / 315g protein / 80g fats
720 calories per meal = 81g carbs / 63g protein / 16g fats

[IronRobi]

You need more food. 2800cals is not enough to bulk. Instead of eating 1 way on training days and another on non-training days, keep it simple and eat big every day. At 170lbs you should be more around the 3600cal/day mark. Ratios look ok. Just be prepared to adjust as you grow, your requirements are going to increase as your weight does.

Remember, eat for the weight you want to be, not for the weight you are now.

[Skailes]

You need more food. 2800cals is not enough to bulk. Instead of eating 1 way on training days and another on non-training days, keep it simple and eat big every day. At 170lbs you should be more around the 3600cal/day mark. Ratios look ok. Just be prepared to adjust as you grow, your requirements are going to increase as your weight does.

Remember, eat for the weight you want to be, not for the weight you are now.I tend to agree here as well. Eat 3600 every day as the days your not training you're growing and this is when you need the nutrients. Keep track of your abs, so if you can't see them anymore then you're going to need to lower the carbs. Even though you want to "bulk" it's all about putting on lean tissue and not just moving the scale as this will result in you getting fat, but you have to eat to grow so in time you'll find the right balance that works for you.

[kzy04]

Thanks for the responses. My main concern was making sure that my macros were correct. Cheers.