What should macros look like for CLEAN BULK?

[jared530]

Age: 20
Ht: 5-9"
weight: 165lbs
Bf: 12%

Im naturally supposed to be around 178lbs but cut cals a bit so I can see my physique, and see what body parts needed to play catch up. Was previously on a 60/30/10 P/C/F probably around 2000 cals

Anyways I need to clean bulk to put some mass on. I was wondering what macros ratio would be necessary? And how many cals?

Im going to be on 8wks tbol@50mg ED about 4 weeks into the bulk.


Have some questions as well:

1. My fats are coming from fish oils, almonds, olive oil, and very little animal fat. During which part of my day is it good to eat fats?

2. How long after PWO should i discontinue eating carbs?

3. How much cardio do I need while clean bulking?

 

[animalsd]

1. Animal fat isn't bad for you, if you get the grass fed red meats, especially during a bulk. Steak, Eggs, Ground beef are your mass makers.

I eat fats all day, except pre w/o (i take 50g maltodextrin + 25g whey isolate 30 mins pre), post workout (75g maltodextrin + 50g whey isolate + 200mg ALA), and my last meal of the day (just 50g whey).

2. If you are bulking, you do need the extra calories, but the majority of your carbs should be pre, post, and the next meal after post, and just taper off for the next meals. If you look above, i take about 125g carbs surrounding my workout, and will take 50g more about an hour after my post.

3. cardio, probably 20-40mins 3x a week

I answered your questions based on what I do, which may or may not work for everyone. It is all trial and error to find out what works for you.

Edit: Also, i do not recommend tbol or any aas at your age.

 

[PsyT]

I dont do any cardio at all and just kkeep protein and fat high andeat carbs by instinct and I gain 1 pound a week with about 300mg of testosterone. In a few weeks when I slow I will up the dosage of testosterone and protein.