How To Lean Bulk Macros. Here’s are some guidelines for determining an optimal macro ratio for a lean bulk: Eat 1.8 to 2 gram of protein per kg of body weight.
For me personally, i rather start out on the low end at 200 calories and gradually work my way up, adding 100 calories at a time as needed. Lean bulking macros 3963 « forum home. I tried to explain it in the simplest way possible.
If you’re over 14% body fat, lose some fat before you start bulking.
Yes, you are going to look skinny in clothes but the benefits of starting with a cutting phase strongly outweigh the temporary loss in size. Set your fat intake at 0.7 grams per kg. And the remaining calories from carbohydrates; For example, if your bulking calories are 3,000, 40% would be 300g of carbohydrates.