Your favourite macro's

Hi guys.

So Im helping out my friend, he is about 176-178 with 12% bodyfat. His goals are to steadily get leaner while adding quality size. His goals were to get super lean and big. :silly:

After explaining a bunch of stuff to him he changed his mind. He is 80kgs btw.

So now im trying to help him with his diet, I told him about dj, so dj you might get a mail from someone.

What would be some good macros for lean bulking and maybe even dropping some fat?

I was thinking along the lines of 30/30/40 P/C/F.

No cycle for him yet, never been on anything or planning to go on anything.

Thanks guys

Too much fat,not enough protein, 50/25/25 p/c/f if he is trying to loose fat

Thanks bud.

Why so much protein though? If he is eating like 3200-3300 cals thats about 400g of protein?

correct. needs protein to grow.but at 180Lbs he shouldnt be eating that much.

Okay should i use the calculator in your stickey bud?

I get 3431.7 calories maintenance when I use high activity.

He trains with me 5 days a week, hard sessions.

i dont use calculators any more,i just know what calories are perfect, calories counters are stupid to say the least, if your mate has been eating 2200-2400 calories currently and u throw him in to 3400 he is gonna get fat.

DJ wrote: i dont use calculators any more,i just know what calories are perfect, calories counters are stupid to say the least, if your mate has been eating 2200-2400 calories currently and u throw him in to 3400 he is gonna get fat.

Why not? Fuck I wish I knew the perfect macros (wink wink).

He is eating about 3000-3200 at the moment I calculated it from a list of food he eats daily, and he isnt trying to go for pure fatloss just nice leaning out whilst adding size. He just wants to speed things up a bit. lol

You think he should try shifting his carbs to 3 meals a day?

Still think its slightly high,also at that amount of calories if his training is spot on he shoud be leaning out already...bro I have been doing this for 5 years, I have got a bit of experience when it comes to shaping and moulding diets for each client...shifting his carbs to 3 meals a day will help a lot.

DJ wrote: Still think its slightly high,also at that amount of calories if his training is spot on he shoud be leaning out already...bro I have been doing this for 5 years, I have got a bit of experience when it comes to shaping and moulding diets for each client...shifting his carbs to 3 meals a day will help a lot.

Thats why im asking you bud.

Okay Im going to move his meals to bfast,pre and post workout. Then maybe drop 200 cals if nothing happens in 4 weeks.

Shot alot man really appreciate it, +1

Thanks man

You think clen drops are a bad idea?

DJ would training fasted in the morning and then carbs pwo speed up the fat loss or is the preworkoutmeal at 5am crucial too

I don't beleabe in fasted trainging ice rip unless its cardio

Would clen drops be a bad idea?