[Lakai]

What would you guys recommend in terms of calories for a lean bulk? I'm 6'1 and 160. I look skinny, even though I weigh an alright amount.

[Lakai]

This is my formula.

Bulking: BW LBS x 18
Cutting: BW LBS x 10

160 x 18 : 2880 calories for you to lean bulk.

160 x 10 = 1600 for you to shred/cut

x 18 is a good number because you will only add lean mass and barely any fat. If you still don’t see results pump the number up to 20

16 x 20 : 3200 calories.

Good looks dude. Should I just track them on myfitnesspal?

[Lakai]

Yeah track them, if u wanna get lean lean, eat little to no carbs and high as f*ck protein.

Oh and same goes for protein intake.

160 x 18 :  (288 grams) of protein you’ll need per day on your lean bulk

Bet. Im just tryna be quick and thick but lean as well. Like a big mother fucker too tho.

[Jester Race]

This is my formula.

Bulking: BW LBS x 18
Cutting: BW LBS x 10

160 x 18 : 2880 calories for you to lean bulk.

160 x 10 = 1600 for you to shred/cut

x 18 is a good number because you will only add lean mass and barely any fat. If you still don’t see results pump the number up to 20

160 x 20 : 3200 calories.

What a stupid fucking formula, your intake should be adjusted by how active you are

[Lakai]

Okay noob, that’s why u adjust it according to the results u see and how your body feels

Fr this nigga smokin crack chief

[brownifuls]

Take the easy way out and hit a mass gainer.

I used to have a lean muscle mass gainer but I forgot what company it was.

[Bossk]

This is my formula.

Bulking: BW LBS x 18
Cutting: BW LBS x 10

160 x 18 : 2880 calories for you to lean bulk.

160 x 10 = 1600 for you to shred/cut

x 18 is a good number because you will only add lean mass and barely any fat. If you still don’t see results pump the number up to 20

160 x 20 : 3200 calories.

this is so ridiculously over-complicated. OP, don't do a "lean bulk". Idk what the fuck that even means, here's what you gonna do:

• eat good food. dont be afraid of carbs and fat but you should avoid meals that are primary carbs. Fat does not make you fat.
  


• eat until full
  


• several smaller meals are better than three large ones
  


• no fucking sugar
  


• NO SUGAR
  


• get enough sleep
  


• water
  

you're very light for your height so idk why the fuck u would count macros, as long as you dont consume too much sugar and carbs ur fiiiine. if you dont care about skincare drink a gallon of milk a day, will get your weight up.

---

Take the easy way out and hit a mass gainer.

I used to have a lean muscle mass gainer but I forgot what company it was.

wtf retard, how much have u fell for MUH SUPPLEMENTZZZZ

[Jester Race]

this is so ridiculously over-complicated. OP, don't do a "lean bulk". Idk what the fuck that even means, here's what you gonna do:

• eat good food. dont be afraid of carbs and fat but you should avoid meals that are primary carbs. Fat does not make you fat.
  


• eat until full
  


• several smaller meals are better than three large ones
  


• no fucking sugar
  


• NO SUGAR
  


• get enough sleep
  


• water
  

you're very light for your height so idk why the fuck u would count macros, as long as you dont consume too much sugar and carbs ur fiiiine. if you dont care about skincare drink a gallon of milk a day, will get your weight up.

---

wtf retard, how much have u fell for MUH SUPPLEMENTZZZZ

Sugars arent bad in moderation, it spikes insulin which isn't necessarily bad thing.

[Bossk]

Sugars arent bad in moderation, it spikes insulin which isn't necessarily bad thing.

correct, sugars are essential to stay alive and trust me you get enough of them through the carbs you consume 🤝

[HypoLiize]

YOu need to find your Maintenance calories per day, then adjust + or - 200 calories for bulk or cut.

[Lakai]

YOu need to find your Maintenance calories per day, then adjust + or - 200 calories for bulk or cut.

I feel like that is hard to find sometimes because I vary pretty greatly :/

[Bossk]

OP, what's your end goal? And also, have you been lifting in the past or are you starting just now?

[Lakai]

OP, what's your end goal? And also, have you been lifting in the past or are you starting just now?

End goal being around 180. Currently 160. I have lifted in the past but on and off. When I did lift I saw solid progress, but external circumstances took me away from it.

[Bossk]

End goal being around 180. Currently 160. I have lifted in the past but on and off. When I did lift I saw solid progress, but external circumstances took me away from it.

And you're looking to gain these 20 lbs in pure muscle?

[Lakai]

And you're looking to gain these 20 lbs in pure muscle?

Yeah, I wouldn't mind gaining say 2-3 pounds in fat though. Just mostly muscle as it's a lean bulk