good macros for bulking while staying lean as possible.

[NTT91]

what would be the best macronutrient breakdown for a 2,700 calorie bulk while staying as lean as possible? Please list grams as well if u can.

[AMillane7]

I like 40 40 20 pcf ratio

you do the math

[frenchie10575]

cottage cheezeeee imo

[ihop1411]

I like 40 40 20 pcf ratio

you do the math

x2, thats what most people do

[frenchie10575]

[NTT91]

can someone please explain what the grams would be in this ratio for a 2,700 calorie diet? Also, wouldnt lower carbs and higher fat and protein be better for staying lean while bulking?

[baxtej44]

40% carbs, 40% protein, 20% (good'ish) fat

fat = 9 cals per gram
carbs and protein = 4 cals per gram

2700 cals multiplied by .4 = 1080 cals from protein and 1080 cals from carbs (which means 1080 divided by 4 = roughly 270grams of protein and 270 grams of carbohydrates)

although you could probably just decrease protein by about 50 grams, depending on how much you weigh, and increase carbs as you will gain weight faster that way usually.

2700 - 2160(combined cals of carbs and protein) = 540 cals for fat

540/9 = 60g fat

IMO.. you should raise the fat a bit.. but make sure it's good fat
omega's are your best friends

take fish oil
flax oil
eat fish
use olive oil to cook with instead of other ****ty oils

i'd go with about 85 grams of fat, which would leave you with 241g of protein and 241 grams of carbs still available for you.

[baxtej44]

can someone please explain what the grams would be in this ratio for a 2,700 calorie diet? Also, wouldnt lower carbs and higher fat and protein be better for staying lean while bulking?

that would be called keto
which is more for cutting


carbs = weight (generally assumed)


check my last post.. i feel it's pretty helpfull

[jman14]

that would be called keto
which is more for cutting


carbs = weight (generally assumed)


check my last post.. i feel it's pretty helpfull

your post is helpful, but it's cals, not carbs that result in weight gain.

[baxtej44]

your post is helpful, but it's cals, not carbs that result in weight gain.

carbs help a great portion


why do you think low carb cuts are so effective?

[jman14]

carbs help a great portion


why do you think low carb cuts are so effective?

more calories than you expend=weight gain.

the only thing that makes weight affected somewhat more by carbohydrates than protein or fat is the fact that for every 1g carbs stored, there are ~3g's water stored. the extra weight that you lose or gain from adding or taking away carbohydrates (provided that your calories are the same) is just water weight.