What is the main macro breakdown for bulking?
ive seen 40%protein, 30% carbs, 30%fat
and was wondering what ppl consider the best breakdown
i know all ppl are different but just wanna get an idea
thanx
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01-22-2007, 11:20 AM #1
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01-28-2007, 05:44 AM #2
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01-28-2007, 07:18 AM #3
What I generally recommend is doing this:
Take your bulking calories: 18 - 19 calories per lb. of bodyweight
1 - 1.5 - 2 grams of protein per lb of body weight (select depending on your muscle mass)
20% of calories = fat. 25% of fat calories = saturated fat
Figure out the amount of calories that would apply to you for your required protein and fat and subtract it from your bulking calories. The amount that remains is your carbohydrate calories.
Example:
Buddy weighs 200.
Bulking calories: 200 * 18 = 3600 calories
He will take in 200 g of protein.
Fat calories = 3600 calories * 0.20 = 720 cals
Carb calories = 3600 - 720 - 800 = 2080 carb cals.
If you have any more questions, post em up here or PM meUSPlabs Representative. Alpha Manlet.
Deadlift: 525 lbs at 164 lb body weight. No straps. 3.2 x bw.
Squat: 260 lbs x 15 reps to parallel at 164 body weight. No belt. No wraps.
Dumbbell Bench Press: 100 lb dumbbells x 14 reps at 164 lb body weight.
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