Ratio's For Bulking

[DCHMUSCLE88]

What ratio would you recommend for bulking?

[Frosty]

There's no cookie cutter answer for this. It depends on your history, current stats, individual metabolism, and training.

[SlimTim]

If your looking for an easy to find and effective mass gain diet use Daves offseason diet posted in his Q&A section. Follow it for a few weeks and adjust it from there, if your gaining too much fat lower the carbs, if your not making any gains (which is highly unlikely) increase the fats.

[DCHMUSCLE88]

Thanks frosty, I get a little bloated from excess carbs, and don't have the fastest metabolism... I train 5 times a week, I was thinking a ratio of 40/40/20.... What's your take on that?

[Legend]

A good generic guideline is:

1.5g protein per lb. of bodyweight

.5g fat per lb. of lean mass

1.5-2g carbs per lb. of lean mass

Eaten every 2.5-3 hours you are awake.

[D_T]

A good generic guideline is:

1.5g protein per lb. of bodyweight

.5g fat per lb. of lean mass

1.5-2g carbs per lb. of lean mass

Eaten every 2.5-3 hours you are awake.
Would you spread carbs out evenly or split between pre & post workout meals?

[Legend]

Would you spread carbs out evenly or split between pre & post workout meals?


I recommend something similar to this:

Meal # 1. = High carb

Meal # 2. = Moderate carb

Meal # 3. = (pre-WO) Moderate carb

Meal # 4. = (post-WO #1)-(Shake) High Carb

Meal # 5. = (Post-WO #2)-(Meal) Moderate carb

Meal # 6. = (Low Carb)

Meal # 7. = (Zero Carb)

[neofarq]

Legend, what would that look like for an off day??

What would your values look like?
High = 50-70
Moderate = 30-50
Low = 15-30

[Legend]

Legend, what would that look like for an off day??


An off-day (for me) would look similar to this:

Meal # 1. = Moderate carb

Meal # 2. = Moderate carb

Meal # 3. = Moderate carb

Meal # 4. = Moderate carb

Meal # 5. = Low carb

Meal # 6. = zero Carb

Meal # 7. = Zero Carb

What would your values look like?
High = 50-70
Moderate = 30-50
Low = 15-30

The amout of carbs in high, moderate, and low, would be different for everybody.

[Youngguns]

7 meals a day for bulking? I thought Layne proved that 4 hours in between meals is best for nutient partioning?

[Frosty]

7 meals a day for bulking? I thought Layne proved that 4 hours in between meals is best for nutient partioning?

I thought his research was on protein synthesis?

Data I've seen so far suggests in men that more frequent than 4 meals a day is associated with lower adiposity. I could see how you could have greater protein synthesis with poorer nutrient partitioning.

[neofarq]

The amout of carbs in high, moderate, and low, would be different for everybody.


Say for a 200 lb. male?

[Legend]

7 meals a day for bulking? I thought Layne proved that 4 hours in between meals is best for nutient partioning?

OH!!....Ok, well in that case I better cut my meals down to 4!!

[Legend]

Say for a 200 lb. male?

It all depends on goals, body-fat%, frequency of training, enhanced/not enhanced....see what I mean.

Go with 1.5-2g of carbs per lb. of lean mass.

What is your lean mass?

[Legend]

7 meals a day for bulking? I thought Layne proved that 4 hours in between meals is best for nutient partioning?

My meals have always been 2.5-3 hours apart.....my pics, and accomplishments speak for themselves.

[neofarq]

4 meals, that's only one about every 4 hours!! I think that would cause to much of an insulin drop between meals??!! I'd be pissy as hell having to wait that long to eat!!!

When bulking don't u want you metabolism running constant all day, like a fire...... just keep feeding it fuel, more efficient that way?

Layne Norton is also 'natural' maybe that has something to do with his hypothesis........

[Legend]

4 meals, that's only one about every 4 hours!! I think that would cause to much of an insulin drop between meals??!! I'd be pissy as hell having to wait that long to eat!!!

Please tell me you know that I was being sarcastic!


When bulking don't u want you metabolism running constant all day, like a fire...... just keep feeding it fuel, more efficient that way?

Yeah, whether your bulking or dieting.


Layne Norton is also 'natural' maybe that has something to do with his hypothesis........

Maybe...:dunno:

[neofarq]

Yeah!!

LBM is right around 175-180, Train 5 days a week, Arm and Calve days I use FST-7 all other days I go hard and heavy, deads, squats, bench......

I am 'enhanced"

I eat 6 whole food meals a day and a PWO shake

[Legend]

Yeah!!

LBM is right around 175-180, Train 5 days a week, Arm and Calve days I use FST-7 all other days I go hard and heavy, deads, squats, bench......

I am 'enhanced"

I eat 6 whole food meals a day and a PWO shake

200lbs, with 180lbs lean mass:

1.5g Protein per lb: 300g

.5g Fat per lb. of lean mass: 90g

1.5-2g Carbs per lb. of lean mass: 270-360


360-Carb split example:

Meal # 1. = High carb = 90g

Meal # 2. = Moderate carb = 60g

Meal # 3. = (pre-WO) Moderate/low carb = 40g

Meal # 4. = (post-WO #1)-(Shake) High Carb = 80g

Meal # 5. = (Post-WO #2)-(Meal) Moderate carb = 60g

Meal # 6. = (Low Carb) - 30g

Meal # 7. = (Zero Carb)

This is only an example, you'll need to find out what works best for you through trial & error.

[neofarq]

Yeah that looks about what I'm doing now. I alternate a little bit depending on what I am training that day, i.e.; leg, back & chest days = high days 330-360, shoulder & arm days = medium/high 270-310 and off days I usually go around 200-240.

I workout in the evening so normal way looks like and I have a managment job so during the day I'm not extremely active.
Normal day:
#1 = 80g. -1 Cup Oats/Bananna
#2-4 = 25-35g. - 1/2 Cup Oats or 1/2 Cup Brown Rice
Pre-WO = 30g. - Usually a Labrada Lean Body MRP
PWO = 60 g. - Karbolyn
#6 = 40g. - White Rice, White Potatoes or Brown Rice.
#7 = 0-10g. - Only if I eat cottage cheese, usually Steak though, so mostly 0

I'm trying to stay pretty lean this off-season so until I start my GH I'm not going crazy with my carbs and keeping them real clean with the expection of my teo cheats, see below.

My Arms and legs are my weakest body parts so PWO I pound my shake then head straight to Inn n' Out for 2 3x3's or Pancakes and an Chicken Egg White Omlette from IHOP. I don't get any cheese on the burgers or in the omlette b/c it's PWO and will slow the absorption. Legs is usually the beginning of the week with arms at the end, off days are also after both of those days.

I like the cheats PWO for my weak body parts, think it really provide adequate calories for growth.

[tammyp]

or bodyweight x 16 to 18 for total cals. if you have a fast metabolism you can go to 20.