T Nation

4200 Calories a Day


#1

How should I split up this amount of food between macros? 215lbs at 13-15% bf


#2

[quote]KDC_lifter wrote:
How should I split up this amount of food between macros? 215lbs at 13-15% bf[/quote]

Depends entirely on what your goals are. Also, is that BF % from a recent test it or an estimate?


#3

My goal is to get much stronger/build muscle with as little fat. And that is measured using a cheap caliper so its a rough estimate.


#4

My goal is to get stronger and put on at least 10lbs of muscle while staying under or at 15%bf. And I used a caliper so my bf is in that range.


#5

[quote]KDC_lifter wrote:
My goal is to get much stronger/build muscle with as little fat. And that is measured using a cheap caliper so its a rough estimate.[/quote]

For a clean bulk, that seems high. Depending on your activity level you might want to cut down to 3,000-3,500 calories.

As for macros, depends how you respond to carbs. You could try a 40/40/20 mix (P/C/F) and see how you do. Lots of options, but keep protein at least 1g per lb of bw if not 1.25-1.5.

For a clean bulk, remember that food choices matter, too.