Caloric Needs

[puMPed_GuNs]

I have spent the afternoon planning my new diet, this time doing it properly as I record calories etc. This is how my macros and their calories came out.

I am Clean Bulking.

Total Calories = 3250 (maintenance at 3000. (Using the 250 addition in the Mass Diet on this site.

Protein: 31% (1024 calories) - 1.5g of bodyweight
Carbs: 48% (1576 calories)
Fat: 20% (650 calories)

When I seen the macros it appeared that I wasnt consuming much protein (maybe because there is so much emphasis on it?) .. Should I increase protein consumption to 2g per bodyweight and decrease carbs, or leave it as is?

Also, is it true that protein and carbs are 4 calories per gram and fat is 9 calories?

[Mr.Jack]

Hmmm 1.5 g /poud should be ok.
I also recall you have some problems with your liver , so i wouldn't recommend increasing it to 2 g. Excess protein is removed anyway.
Also you need the carbs for energy so don't decrease them, didn't you have 4-5 cardio sessions per week ?

[puMPed_GuNs]

Yes, thats true about the liver, and is the reason I chose 1.5g instead of 2.
No, I dont do any cardio.

[JHI]

"No, I dont do any cardio."

When bulking, you should be doing HIIT cardio at least twice a week. If you feel you begin to sacrifice gains, increase your caloric intake.

High Intensity Interval Training, an Unconventional Way to Burn Fat (http://www.abcbodybuilding.com/hiit_aerobics.php).

[puMPed_GuNs]

The only reason I dont do cardio when bulking is because I eat a clean diet, plus I have an ectomorph body type. Even when bulking my body fat % doesnt increase.

However, should I just be doing cardio anyway, for other health-related reasons?

[bull69]

Don't quote me on this but on a bulk aren't you supposed to be using a PCF ratio like 30/40/30. I thought thats how you start planning your diet, around a ratio like that. Sorry PG about answering your question with another question.


BTW, yes protein and carbs have 4 calories per gram and fat has 9.

[bsimpson]

[ QUOTE ]
However, should I just be doing cardio anyway, for other health-related reasons?

[/ QUOTE ]
i would say yes just becuse it will help you become a better rounded athlete

[sucramdw]

Yes you should be doing cardio!!! If you do cardio at least once a week, you will be able to lift more and longer with the weights. Your muscles in the end depend on the most important muscle in the body-the heart! If you can produce more oxygen then you will have many benifits such as more endurance and higher oxidation levels.