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Need help adjusting my macros my bros. Help me get HUGE

2l84me1

V.I.P.
EVO Logger
No cycle, just need general nutrition and training advice.
27 year old, 164LB, 5’11
Started in the gym again about 3 weeks ago, showing muscle growth and gained 4lb.

I am trying to bulk up to 190-200 but don’t want to take on too much fat or gain this much weight too quickly.
Do my macros look good, if not please help me adjust them.

all of my meals come from smoothies twice a day (fruits, oatmeal, Greek yogurt, soy milk, protein powder). Peanut butter sandwiches for lunch, then chicken and rice, or beef and pasta for dinner. Like clockwork.

I do 15-20 minutes of cardio per training session. 10 minute 1.25 mile run before, then stair master as a decent pace for 5-10 after.



Workout split log/Macros



Chest/tricep/shoulder



  • chest:
  • bench press 8-10 reps heavy weight 4 sets (narrow grip)
  • Incline bench press 8-10 reps heavy weight 4 sets
  • Dumbbell press 8-10 reps 3 sets
  • Incline dumbbell press 8-10 reps 3 sets
  • cable flys 8-10 reps (6 sets, different heights)


  • Tricep
  • Pull-downs 3 sets 8-10 reps
  • Overhead 3 sets 8 reps (combo both of these between sets)
  • Cross body tricep extension 2 sets 10-12 reps


  • shoulder
  • shoulder press 3 sets 8-10 reps
  • Lateral raises 3 sets 10-15 reps
  • Front raises 3 sets 10-15 reps
  • Dumbbell shrugs 3 sets 8-10 reps

Back/biceps



  • back
  • Lat pull-down 4 sets 10 reps
  • Chest supported rows 3 sets 10-12 reps
  • Seated rows 3 sets 10- 12 reps
  • Omni direction face pull (1set low, 1set mid, 1 set high) 3 sets 10-12 reps


  • bicep
  • bicep curl bar 3 sets 6-8 reps
  • Preacher curl 2 set 10-12 reps


Legs



  • Squats 3 sets 6-8 reps
  • Dumbbell lunges 3 sets 10 reps
  • Seated leg curl 3 sets 10-12 reps
  • Leg press/toe press 4 sets (each) 10-12 reps
  • Leg extension 3 sets 10-12 reps
  • Decline plate crunch 3 sets 10-12 reps




Starting Macros

  • 3300-3500 daily calories
  • 468g carbs
  • 160g protein
  • 93g fat


WEIGHT: 160lb



Sunday 10/29

  • calories: 3477
  • carbs: 515
  • Fat: 98.5
  • Protein: 217


Monday 10/30

  • calories: 3495
  • Carbs: 462
  • Fat: 91.5
  • Protein: 185


Tuesday 10/31

  • calories: 3505
  • Carbs: 423.5
  • Fat: 138.25
  • Protein: 165.25


Wednesday 11/1

  • calories: FUCK I LOST THE DATA
  • Carbs: FUCK I LOST THE DATA
  • Fat: FUCK I LOST THE DATA
  • Protein: FUCK I LOST THE DATA


Thursday 11/2

  • calories: 3422
  • Carbs: 405
  • Fat: 115.5
  • Protein: 201


Friday 11/3

  • calories: 3460
  • Carbs: 464
  • Fat: 123
  • Protein: 188


Saturday 11/4

  • calories: 3208
  • Carbs: 434
  • Fat: 108.5
  • Protein: 173.5


WEIGHT: 161.5



Sunday 11/5

  • calories: 3405
  • Carbs: 464
  • Fat: 99
  • Protein: 188


Monday 11/6

  • calories: 3381
  • Carbs: 440
  • Fat: 97.5
  • Protein: 190


Tuesday 11/7

  • Calories: 3130
  • Carbs: 450
  • Fat: 111
  • Protein: 207


Wednesday 11/8

  • calories: 3270
  • Carbs: 462
  • Fat: 90
  • Protein: 168


Thursday 11/9

  • calories: 3395
  • Carbs: 476
  • Fat: 103
  • Protein: 171


Friday 11/10

  • calories: 3636
  • Carbs: 391
  • Fat: 136.5
  • Protein: 231


Saturday

  • calories: 3440
  • Carbs: 448
  • Fat: 107
  • Protein: 176


WEIGHT: 164



Sunday

  • calories:
  • Carbs:
  • Fat:
  • Protein:
 
I would keep protein consistent everyday 200+g a day. Are you gain weight at 3300 calories? If not start raising them
Exactly. It's not complicated

You don't list the poundages - maybe you're not lifting enough to grow
 
No cycle, just need general nutrition and training advice.
27 year old, 164LB, 5’11
Started in the gym again about 3 weeks ago, showing muscle growth and gained 4lb.

I am trying to bulk up to 190-200 but don’t want to take on too much fat or gain this much weight too quickly.
Do my macros look good, if not please help me adjust them.

all of my meals come from smoothies twice a day (fruits, oatmeal, Greek yogurt, soy milk, protein powder). Peanut butter sandwiches for lunch, then chicken and rice, or beef and pasta for dinner. Like clockwork.

I do 15-20 minutes of cardio per training session. 10 minute 1.25 mile run before, then stair master as a decent pace for 5-10 after.



Workout split log/Macros



Chest/tricep/shoulder



  • chest:
  • bench press 8-10 reps heavy weight 4 sets (narrow grip)
  • Incline bench press 8-10 reps heavy weight 4 sets
  • Dumbbell press 8-10 reps 3 sets
  • Incline dumbbell press 8-10 reps 3 sets
  • cable flys 8-10 reps (6 sets, different heights)


  • Tricep
  • Pull-downs 3 sets 8-10 reps
  • Overhead 3 sets 8 reps (combo both of these between sets)
  • Cross body tricep extension 2 sets 10-12 reps


  • shoulder
  • shoulder press 3 sets 8-10 reps
  • Lateral raises 3 sets 10-15 reps
  • Front raises 3 sets 10-15 reps
  • Dumbbell shrugs 3 sets 8-10 reps

Back/biceps



  • back
  • Lat pull-down 4 sets 10 reps
  • Chest supported rows 3 sets 10-12 reps
  • Seated rows 3 sets 10- 12 reps
  • Omni direction face pull (1set low, 1set mid, 1 set high) 3 sets 10-12 reps


  • bicep
  • bicep curl bar 3 sets 6-8 reps
  • Preacher curl 2 set 10-12 reps


Legs



  • Squats 3 sets 6-8 reps
  • Dumbbell lunges 3 sets 10 reps
  • Seated leg curl 3 sets 10-12 reps
  • Leg press/toe press 4 sets (each) 10-12 reps
  • Leg extension 3 sets 10-12 reps
  • Decline plate crunch 3 sets 10-12 reps




Starting Macros

  • 3300-3500 daily calories
  • 468g carbs
  • 160g protein
  • 93g fat


WEIGHT: 160lb



Sunday 10/29

  • calories: 3477
  • carbs: 515
  • Fat: 98.5
  • Protein: 217


Monday 10/30

  • calories: 3495
  • Carbs: 462
  • Fat: 91.5
  • Protein: 185


Tuesday 10/31

  • calories: 3505
  • Carbs: 423.5
  • Fat: 138.25
  • Protein: 165.25


Wednesday 11/1

  • calories: FUCK I LOST THE DATA
  • Carbs: FUCK I LOST THE DATA
  • Fat: FUCK I LOST THE DATA
  • Protein: FUCK I LOST THE DATA


Thursday 11/2

  • calories: 3422
  • Carbs: 405
  • Fat: 115.5
  • Protein: 201


Friday 11/3

  • calories: 3460
  • Carbs: 464
  • Fat: 123
  • Protein: 188


Saturday 11/4

  • calories: 3208
  • Carbs: 434
  • Fat: 108.5
  • Protein: 173.5


WEIGHT: 161.5



Sunday 11/5

  • calories: 3405
  • Carbs: 464
  • Fat: 99
  • Protein: 188


Monday 11/6

  • calories: 3381
  • Carbs: 440
  • Fat: 97.5
  • Protein: 190


Tuesday 11/7

  • Calories: 3130
  • Carbs: 450
  • Fat: 111
  • Protein: 207


Wednesday 11/8

  • calories: 3270
  • Carbs: 462
  • Fat: 90
  • Protein: 168


Thursday 11/9

  • calories: 3395
  • Carbs: 476
  • Fat: 103
  • Protein: 171


Friday 11/10

  • calories: 3636
  • Carbs: 391
  • Fat: 136.5
  • Protein: 231


Saturday

  • calories: 3440
  • Carbs: 448
  • Fat: 107
  • Protein: 176


WEIGHT: 164



Sunday

  • calories:
  • Carbs:
  • Fat:
  • Protein:
@2l84me1 welcome to the evo family, this is the right place to get your macros and thick going.

to start off you put up some good details on the log but we need WAY more details but NOT in this thread, please start a NEW thread with a LOG journal diary where you tell us your base now, your diet like foods meals and when you eat them NOT just macros
your training (which you have above already) but add more
and add pics of you face blurred , meal pictures and training pictures with supplement info
but put that in a NEW thread LOG

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us, full log journal so our guidance is based on facts you provide.

If you want us to really guide you, and we have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My Bulking Diet Training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/hsc318-testosterone-trenbolone-cycle-log-part-2.90696/
https://www.evolutionary.org/forums/threads/my-pre-cycle-diet-training-log.90712/
https://www.evolutionary.org/forums/threads/supertiredwantfood-high-protein-log-female.95670/
https://www.evolutionary.org/forums/threads/pigsy-log-for-2023.87439/
https://www.evolutionary.org/forums/threads/littletimetrouble-big-time-trt-log.90656/
https://www.evolutionary.org/forums...ning-strength-staying-lean-third-cycle.96026/
https://www.evolutionary.org/forums/threads/log-macs-bulk-2023.89802/
https://www.evolutionary.org/forums/threads/dbol-and-test-cypionate-10-week-log.90745/
https://www.evolutionary.org/forums/threads/training-log-female.90425/
https://www.evolutionary.org/forums/threads/pre-cycle-trt-log.90735/
https://www.evolutionary.org/forums/threads/powerlifting-2023-2024-cycle-log-female.95657/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/s-gentz-2023-2024-bulk-log.89292/
https://www.evolutionary.org/forums/threads/princedaddy-2023-log-here-we-go-again.87659/
https://www.evolutionary.org/forums/threads/s-gentz-cycle-training-log.86383/
https://www.evolutionary.org/forums/threads/dozers-journey-to-the-stage-and-cycle.84184/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/first-time-tren-log.87653/
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/my-anavar-rad140-cardarine-cycle-log.86174/
https://www.evolutionary.org/forums/threads/contest-peak-cycle-this-year.85007/
https://www.evolutionary.org/forums/threads/new-cycle.84662/
https://www.evolutionary.org/forums/threads/summer-bulking-cycle.85543/
https://www.evolutionary.org/forums/threads/lefr34ks-training-log.85141/
https://www.evolutionary.org/forums/threads/pigsys-training-log.83248/
https://www.evolutionary.org/forums/threads/echos-hgh-log-and-cycle.85429/
https://www.evolutionary.org/forums/threads/my-cycle-log.85538/
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
 
@Pigsy, @Eddie Haskell and @Mobster all gave you great advice. A log will def help everyone guide you.

That being said, this is how i set up a bulking diet for me.
2g protien per pound
.3g fat per las and then fill the rest of your cals with carbs.
So for your 3500cals it would look like this

328g protien 1312cals
50g fat 450cals
435g carb 1740cals
 
i will simplify things like this to follow up on everything above

diet and nutrition is less about what i need to get vs. what i don't need to get

avoid processed junk, refined oils, refined sugars, things out of boxes, fast food, restaurant food, additives, etc. if you are prone to inflammatory gut then stick to a low fodmap diet. etc etc.

i hate the concept of dirty bulking and IIFYM. it was invented by some skinny dudes who got away with it when it came to their body weight, but they ended up poisoning the shit out of their bodies inside. these are like the hobos who live under the underpass who eat nothing but gas station and fast food and drink beer, smoke, etc. and they are 40 and they look 70. BUT fuck they are super skinny so they must be doing something right!
 
@Pigsy, @Eddie Haskell and @Mobster all gave you great advice. A log will def help everyone guide you.

That being said, this is how i set up a bulking diet for me.
2g protien per pound
.3g fat per las and then fill the rest of your cals with carbs.
So for your 3500cals it would look like this

328g protien 1312cals
50g fat 450cals
435g carb 1740cals
I’m finding it hard to wrap my head around how I’d get that much protein and carb without more than 50g fat. Any advice on food?
 
I’m finding it hard to wrap my head around how I’d get that much protein and carb without more than 50g fat. Any advice on food?
You can eat more fat if you want i just find for me if i'm trying to stay lean and eat more than .3 fats i start to gain fat pretty quickly.
You need to find what best works for you. It's gonna be a lot of food no matter how you slice it.
Most of my diet consists of chicken, turkey, little steak, rice, potatoes, eggs, bread, shakes.
Check out my and others bulk logs and see what we are eating. My log details my bulk from may until a few weeks ago.
https://www.evolutionary.org/forums/threads/s-gentz-2023-2024-bulk-log.89292/
 
i've never believed in hitting X amount of protein a day
maybe for a pro but not for someone like you.
 
We do the log journals on here for a reason so others can learn
when I first did my log everyone was shocked at how much stuff I was using but I ended up getting my Pro card so the results speak for themselves
 
once you get your log started you can start detailing your daily meals
this is going to be the way for us to see exactly how you are doing
 
LOG LOG LOG
that will give you the best information on how to succeed and reach your goals
 
LOG APPROVED - PLEASE POST A LOG

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This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.

Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
 
as Eddie laid out above
make sure you get your pictures up and you get your full information on the foods you're eating
 
pay less attention to the amount of macros you're getting and pay more attention to the food quality
this will be laid out when you do your log
 
can't wait to read your log Journal you seem to be very motivated
also when your stats you have a lot of room to grow from here so the potential is there
 
bros with your height and weight you got plenty of wiggle room
let's start day by day and not rush thing. we want you to bulk the right way with a log so we can help you
 
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