BULK, CUT AND MAINTAIN
Bulk refers to a muscle gain phase.
The goal is to gain muscle at a steady rate while minimizing fat gain. Bulk requires a calorie intake thats more than the calories you burn and lifting weights at the gym. Choose a Bulk if you are underweight or wish to get bigger.
Cut refers to a fat loss phase.
The goal is to lean out while maintaining muscle. Cut requires a calorie deficit and lifting weights at the gym. Choose to cut if you carry body fat you want to lose and stay muscular.
Maintain refers to a steady phase.
The goal is to keep muscle mass and body fat without lose or gain eather. Maintain requires a balanced calorie intake and lifting weight at the gym. Choose Maintaini if you reached your goals and want to stay the same.
CALCULATING MY MACRO GOAL.
BMR = My caloriy need to Maintain if im in total rest for 24 hours.
BMR calculation for me:
BMR calculation Mifflin – St Jeor Equation:
For men: BMR = (10 x W) + (6.25 x H) – (5 x A) + 5
Where: W is body weight in kg. H is body height in cm. A is age.
My Mifflin – St Jeor Equation BMR = 1790 kcal
BMR calculation Revised Harris – Benedict Equation:
For men: BMR = (13.397 x W) + (4.799 x H) – (5.677 x A) + 88.362
Where: W is body weight in kg. H is body height in cm. A is age.
My Revised Harris – Benedict Equation BMR = 1908,906 kcal
My Mifflin – St Jeor Equation and My Revised Harris – Benedict average BMR =
1790 kcal / day + 1908,906 kcal / day = 3698,906 / 2 =
= average BMR = 1849,453 kcal / day. (BMR = Caloriy need to Maintain in total rest for 24 hours)
My estimated daily activity level : 1,6 x BMR
1849,453 x 1,6 = 2959,1248 kcal. (BMR + daily activity = Calory need to Maintaining when not in total rest 24 hours)
Extra calories for Bulk + 500 kcal.
Calorie need for me Bulk : 2959,1248 kcal + 500 kcal = 3459,1248 kcal / day
My macro goal:
Total daily energy: 3460 kcal / day.
Where:
Total daily Protein 50E% = 1730 kcal
(1 gr protein is 4 kcal) => 432 gr Protein
Total daily Carbs 25E% = 865 kcal
(1 gr carb is 4 kcal) => 216 gr Carbs
Total daily Fat 25E% = 865 kcal
(1 gr fat is 9 kcal) => 96 gr Fat
Protein : 4,5 gr / kg bodymass / day
Daily meny for gaining lean muscle mass at 3460 kcal/day.
Meal 1.) At 08.00 o’clock : Breafast
Oatmeal out of : Oats 40 gr, Whey protein 45 gr, Egg white 100 gr
Milk 2 dl
Smoked dryed turkey meat 100 gr
Protein Jelly 100 gr
Cottage cheese 200 gr
EAA – Essential Amino Assids 12 gr
921 kcal, Protein 136,4 gr, Carbs 39 gr, Fat 22,8 gr
Meal 2.) At 09.00 o’clock : PWO-Gainer 1:
Whey Hydrolysat Protein 33gr
Dextrosol Carbs 15gr
Arginin 5gr
Glycin 5gr
Citruline, Taurin, Beta alanin
173 kcal, Protein 27,6 gr, Carbs 13,9 gr, Fat 0,3 gr
Meal 3.) At 12.00 o’clock : Lunch 1
Fish 250 gr
Potatoes 100 gr
Cauliflower + Broccoli 100 gr
Beetroot 50 gr
Whey 33 gr
Milk 2 dl
Creatine 5 gr
Glycin 5g
HMB 10 gr
564 kcal, Protein 77,1 gr, Carbs 45,3 gr, Fat 7,4
Meal 4.) At 15.00 o’clock : Lunch 2
Chicken 200 gr
Rice 100 gr
Cauliflower + Broccoli 100 gr
Beetroot 50 gr
Whey 33 gr
Milk 2 dl
660 kcal, Protein 84,7gr, Carbs 38,7 gr, Fat 17,7 gr
Meal 5.) At 16.00 o’clock : PWO-Gainer 2
Whey Isolat Protein 33 g
Maltodextrin Carbs 15 gr
Arginin 5 gr
173 kcal, Protein 27,6 gr, Carbs 13,9 gr, Fat 0,3 gr
Meal 6.) At 19.00 o’clock : Dinner
Meat 200 gr
Pasta 100 gr
Cauliflower + Broccoli 100 gr
Beetroot 50 gr
Whey 33 gr
Milk 2 dl
819 kcal, Protein 92,6 gr, Carbs 81,7 gr, Fat 11,7 gr
Meal 7.) At 21.00 o’clock : Night protein
Casein 33 gr
Glycin 15 gr
Glutamin 20 gr
Arginin 10 gr
118 kcal, Protein 26 gr, Carbs 5,4 gr, Fat 0,7 gr
This meny: Total energy 3415 kcal / day
Where:
Total daily Protein 467 gr = (1 gr protein is 4 kcal)
1868 kcal = 56 E%
Total daily Carbs 237gr = (1 gr carb is 4 kcal)
948 kcal = 28 E%
Total daily Fat 61 gr = (1 gr fat is 9 kcal)
549 kcal = 16 E%
Protein = 4,76 gr / kg bodymass
From above:
My macro goal:
Total daily energy: 3460 kcal / day.
Where:
Total daily Protein 50E% = 1730 kcal
(1 gr protein is 4 kcal) => 432 gr Protein
Total daily Carbs 25E% = 865 kcal
(1 gr carb is 4 kcal) => 216 gr Carbs
Total daily Fat 25E% = 865 kcal
(1 gr fat is 9 kcal) => 96 gr Fat
Protein : 4,5 gr / kg bodymass / day
Close enough. I go for that...
