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Good macros?

mrbendiesel

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Aug 30, 2012
Messages
54
Looking to do my first show later this year...but currently looking for a good set of macros to start! currently 5'11" 308lbs around 24% body fat.... training for around 8 years
 

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more pics
 

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Hey brother,
Just want to let you know that you are most certainly above 24% bodyfat.
You still need to put on a lot of muscle and drop quite a bit of fat.
I am just being completely honest because I want you to see it through somebody else's eyes so you can gauge things better for yourself. Looking to help you out here.

Anyways, I suggest something high fat,moderate protein,and low carbs.
For example: 45% fat, 35% protein, 20% carbohydrates.
Let us know if you need more guidance on anything.

PS, if you are currently just using bench as the staple of your chest routine: stop it. Work hard on your flyes and give it lots of time under tension.
 
Hey brother,
Just want to let you know that you are most certainly above 24% bodyfat.
You still need to put on a lot of muscle and drop quite a bit of fat.
I am just being completely honest because I want you to see it through somebody else's eyes so you can gauge things better for yourself. Looking to help you out here.

Anyways, I suggest something high fat,moderate protein,and low carbs.
For example: 45% fat, 35% protein, 20% carbohydrates.
Let us know if you need more guidance on anything.

PS, if you are currently just using bench as the staple of your chest routine: stop it. Work hard on your flyes and give it lots of time under tension.

i actually dont use bench that often. more of an incline and fly guy myself. ive met with coaches and they've told me with the way i stand now i would be around 235-245 shredded. maybe the pictures dont do me justice i dunno...or they could be full of shit lol
 
Yeah I don't see you coming in 245 shredded at all unless you have some gargantuan lower body down there. They most likely were telling you what you wanted to hear.
Perhaps you are right though. Maybe the pictures aren't doing you justice. That is always a possibility.

Ok so what exactly does your chest routine look like? Because it is lagging big time. Maybe you're using the wrong flyes for your body, too much or too little volume, the incline isn't ideal for you....the list goes on.
 
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LOL ya my pictures arent doing me justice. i flat bench over 495. let me see if i can get better pictures. my lower chest is def in need of work
 
When I weighed about 180 pounds, I pause benched 375 and I still had a horrific chest. Even after I got all the way to 220 pounds, my chest was still lagging because it had suffered for so long during the time I was doing strict powerlifting training. After lots of hard work, I brought my chest up several inches and it is bigger at 185-195 pounds than when I was my largest at 220.

The point I'm trying to make here is that barbell bench strength doesn't necessarily mean anything at all when it comes to your chest size. Take a look around youtube. There are guys (like me) who are a rather small [170-180 pound] people putting up 365-405 pounds with no chest. There are guys that weigh a lot more putting up 495+ pounds who still have no chest. It is a very deltoid,tricep,and lat dominant movement for most people. Not to mention the movement is driven heavily by your CNS, especially if you are using lower reps which it looks like you are.

Have you ever looked into hammer strength machines, low incline dumbbell presses, and machine flies?
 
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heres some better ones. i dont really have any good ones i suppose. ive been told my multiple people id be around 245 250
 

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heres a before and after
 

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Have you considered getting a coach to help you a bit? There are several great coaches that are sponsors on this forum. Here is a list in no particular order- Shelby S, Moutain Dog, & Queefer. They are all reasonable when it comes to cost and can make a tremendous difference. If you need help getting in touch with them just to see what it may cost I'm sure several guys on this forum can help you get in touch with them. Some of the coaches have banners on the forum as well. That's probably your best bet if you are serious about competing this year.
 
It is humbling, and it is also an eye opener. If you are able to get lean enough, you would be surprised at what your lean BMI is. You say 245-250lbs, you will see what Trinity and I are saying when you get there. That is why SOOOOOO many people don't follow through a show and drop out around 8 weeks out. They realize how small they would have to get to be as lean as they need to be on stage. IMO, the absolute BEST thing you can do is to get as lean as you can and lean bulk from there. When lean bulking, create a SMALL surplus in calories/macros to your diet so you are putting on lean tissue. When leaning out, take it slow and don't try to lean out too quick because 95% of the time you can't maintain it if you drop weight really quick. Looks like you have an Endomorphic bodytype so while you are leaning out if I were you, I would just start out with small amounts of carbs pre and post workout, every other meal lean protein, fibers and good fats. Stick with it bro, you will get there!


-Baseline
 
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No offense but trinity is right...honestly by the time you truly got down to shredded you might even be a light heavy.

You have probably 75-80 lbs to lose before even being "lean", and shredded is usually 30lbs below lean.
 
No offense but trinity is right...honestly by the time you truly got down to shredded you might even be a light heavy.

You have probably 75-80 lbs to lose before even being "lean", and shredded is usually 30lbs below lean.

i thought 250 was a stretch i kind of figured around 235ish or maybe 230. i know im overweight.
 
i thought 250 was a stretch i kind of figured around 235ish or maybe 230. i know im overweight.
I am the same height and have been 285 and dieted down for a show so I am going by experience here...

Not trying to be a dick at all but you will be shocked how much "muscle" ISNT under there. Honestly I would get down to sub 10% body fat, whatever weight that might be, slowly add some more size and then do a good diet. That's if you want to truly have some size at your height.

It's not a fun lesson but I have learned it....
 
Don't worry about your weight, just get in the best shape...I'd hide the scale if necessary. Post some pics when you are sub 10%, I bet you'll be shocked at how good you look.
 
Don't worry about your weight, just get in the best shape...I'd hide the scale if necessary. Post some pics when you are sub 10%, I bet you'll be shocked at how good you look.

thanks brother..... im trying man.
 
You've gotten a lot of honest, good advice in this thread.

I'm an endo like you, and I was 272lbs of bulk, now I'm closing in on 200lbs and I have nowhere near the muscle I thought I would have after losing all that weight.

As stated above, pro/carbs intra workout, pro/healthy fats/veggies the rest of the day. Track everything you eat, it helps with accountability.

Cardio every single day. 30 minutes. Whatever you are most likely to do whenever you are most likely to do it just get you're heart rate elevated and keep it there.

Get yourself to a healthy bf% then slowly add back quality cals.

Good luck, enjoy the process.
 

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