At the moment I need like 4800kcal on trainingsdays and like 3800-4000kcal on restdays to gain a bit of body weight per week. Current bodyweight: 81,5kg or 180lbs. I’m not a cardio freak or whatsoever, my body just needs such an amount of kcal nowadays after 3 years of lifting to gain more weight. I do ride my bike a bit each day (just to get from A to B 10-15km each day, low intensity) and when I train 4-5 times in the gym.
My question is how others make up their macro’s on such a high kcal diet? It’s pointless to work with % as such a high kcal diets.
At the moment my macro’s look like this during my bulk period.
4800kcal*: 250g protein, 650g carbs, 120g fats
The macro’s dont fully match the kcal count, since the macro’s are exclusive some kcal (like 100-200kcal) for fibre. That’s the way I’ve always done it. So it doesn’t matter since I’ve already worked with this.
Diet consists of mostly brown rice, pasta, oats, skimmed yoghurt, half-skimmed milk, quark, chicken, turkey, lean ground beef, tuna, eggs, all sort of veggies, olive oil, mixed nuts, coconut oil, whey, omega-3 caps and from time to time some whole grain bread slices. 1x per week a junkmeal such as pizza etc.
Anyhow, what would you guys increase on the macro’s if I would need like 5000 or 6000kcal per day to gain weight?
Just curious about how others would divide their kcal between the macro’s on 5000 or 6000kcal a day.
P.s. on juice I would up the protein also a bit btw. Althought 250g protein is on the high end for my bodyweight, I know.