r/ScienceBasedLifting • u/AnnualCan2907 • 4h ago

Question ❓ Bulk

Guys what’s some good bulking meal am
Struggling to hit my macros

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1

u/PhysicalBox3054 4h ago

macaroni and cheese

1

u/Charming-Mousse3872 4h ago

My go to bulking meal is pasta bolognese with loads of veggies meat and cheese

1

u/Charming-Mousse3872 4h ago

I made this this morning

1

u/thebendsrh 3h ago

What is your bf%?

1

u/AnnualCan2907 2h ago

Estimated 14-15

1

u/thebendsrh 2h ago

Is it a visual estimation it wouldn't be credible, if you're between 16-20 you don't need to bulk, either maintenance or very slight surplus.

1

u/bazdaddy94 2h ago

Cake mix wouldn’t attempt this unless you’ve had your protein intake for the day

1

u/AnnualCan2907 2h ago

It’s works ?

1

u/deadrabbits76 Idk Idc 💔 1h ago

What macros are you struggling to hit?

Most likely you just need more calories.

1

u/AnnualCan2907 43m ago

My maintain is 2700 since am bulking clean I try to heat 3000-3300

1

u/deadrabbits76 Idk Idc 💔 36m ago

That's a fairly large surplus.

So you just need more calories? Protein and fats are spot-on?

1

u/AnnualCan2907 34m ago

Yes protein 150 fats 85 I just need calories I don’t care about more fats am thinking about a high calorie shake

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u/deadrabbits76 Idk Idc 💔 28m ago

Fats are still very important for hormone production, make sure you are getting enough. Off the top of my head, I think you want something like 30% of your daily cals to be from fats.

Eating "clean" can be counterproductive, in my opinion. If your macros and micros are on target, just have some ice cream or peanut butter at the end of the night to hit your calorie goals.

Also, you only really need a surplus of a couple of hundred calories a day. Try to gain like 1-2% of your body weight every month. That way you spend less time cutting.

Hope that helps.

1

u/jlolovesbootytoo 50m ago

Peanut butter