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

2l84me1 · Nov 11, 2023

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:

Pigsy · Nov 11, 2023

I would keep protein consistent everyday 200+g a day. Are you gain weight at 3300 calories? If not start raising them

Mobster · Nov 12, 2023

Pigsy said:
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

Eddie Haskell · Nov 12, 2023

2l84me1 said:
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:

s.gentz · Nov 12, 2023

@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

stevesmi · Nov 12, 2023

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!

2l84me1 · Nov 12, 2023

s.gentz said:
@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?

s.gentz · Nov 12, 2023

2l84me1 said:
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/

Quadsweep · Nov 12, 2023

i've never believed in hitting X amount of protein a day
maybe for a pro but not for someone like you.

BodyMonster34 · Nov 12, 2023

bro eat some red meat
see how you do on it. good grassfed red meat is good!

JasonPriest · Nov 12, 2023

check out the other logs on here
guys have some damn good foods laid out. look what they eat
my boy sgentz for example has his meal plans laid out for all to copy

MONSTRO · Nov 12, 2023

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

Vadim Fedorov · Nov 12, 2023

a log is the best thing for you
this way you can adjust things as you go along and we can help you

2Thick · Nov 12, 2023

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

e2 · Nov 12, 2023

LOG LOG LOG
that will give you the best information on how to succeed and reach your goals

StevenDarwinMD · Nov 12, 2023

LOG APPROVED - PLEASE POST A LOG

This thread/post was reviewed by our Medical Review board.

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.

Ulter · Nov 12, 2023

as Eddie laid out above
make sure you get your pictures up and you get your full information on the foods you're eating

chesty · Nov 12, 2023

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

ROIDDERS · Nov 12, 2023

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

ceo · Nov 12, 2023

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

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

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