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Hi all,So I had a post previously on density bulking but didn't really get much clarification on the 'macros' for the program. At a body weight of ~200lb now, I would like to get to 225-230 and have been doing approx 250g/p, 130g/f and 250 g/c per day (about 3000 cal/day). I have been backloading every day even on my off days while doing the 5/3/1 BBB lifting program. How do those macros look for density bulking? I was debating whether or not to bump the macros up to 300g/p, 130g/f, and 300g/c (approx 3600 cal/day).
Your protein should be a constant. 160lb min 260 max for your bodyweight IMO. If your intake to gain is 3000kcal then there is no need to up it 600 more kcal. Unless you don't mind excess fat gain. Carb and fat (g) should be changing a little day by day because different sessions will deplete you more (or less). For example a Shoulder day you might lower your carbs from 250 to 200. and to keep your goal of 3000kcal you will need to up your fat by a few grams.
Do you feel like it's working? That'll be your best tell of if you're in the right area. Not gaining? Eat more. Gaining a little too much? Eat less..Also check the tables in the book, Appendix D.
Hi all,So I had a post previously on density bulking but didn't really get much clarification on the 'macros' for the program. At a body weight of ~200lb now, I would like to get to 225-230 and have been doing approx 250g/p, 130g/f and 250 g/c per day (about 3000 cal/day). I have been backloading every day even on my off days while doing the 5/3/1 BBB lifting program. How do those macros look for density bulking? I was debating whether or not to bump the macros up to 300g/p, 130g/f, and 300g/c (approx 3600 cal/day).
I cant imagine you'll gain much of anything on only 3000cals. But then everyone is different, or so I keep hearing! LOLI would agree with CB and keep your protein constant. Just play around with the amount of carbs and fats (i.e. Calories) to keep gaining. 250g of protein should be fine.
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