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  1. #1
    Just the tip? GTac01's Avatar
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    Ideal macro breakdown for bulking?

    Ive read all kinds of breakdowns for bulking. From 30/40/30 to 10/60/30 etc

    Being 190lb trying to get to 210lb i know im aiming for 300g of protein, the rest i have no clue. I also know i need 3500 cals since my maintenance is somewhere around 2500. So i need 2300 to come from carbs and fats. I could do 100g fat 350g carbs 300g protein for instance. Whats optimal though? Thanks.
    When you're not gaining, you're losing. There's no inbetween.
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  2. #2
    LIVING determined4000's Avatar
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    Originally Posted by GTac01 View Post
    Ive read all kinds of breakdowns for bulking. From 30/40/30 to 10/60/30 etc

    Being 190lb trying to get to 210lb i know im aiming for 300g of protein, the rest i have no clue. I also know i need 3500 cals since my maintenance is somewhere around 2500. So i need 2300 to come from carbs and fats. I could do 100g fat 350g carbs 300g protein for instance. Whats optimal though? Thanks.
    1. 1g/lb bodyweight in COMPLETE proteins (when other food sources are added you will probably end up with at least 1.5g/lb)
    2. 0.4-0.5g/ lb bodyweight in fat (Focus on EFAs)
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  3. #3
    Walrus Crew ChecksandGiggles's Avatar
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    Whatever makes you feel optimal, gives you the necessary elements, and is easy to stomach. I do well with something around 50c/25f/25p. Easy to cook, prepare, tastes good, and easy to keep consistent.
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  4. #4
    Just the tip? GTac01's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Whatever makes you feel optimal, gives you the necessary elements, and is easy to stomach. I do well with something around 50c/25f/25p. Easy to cook, prepare, tastes good, and easy to keep consistent.
    Anything more "research"-backed ?
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  5. #5
    Eats carbs @ 11pm Simmo0508's Avatar
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    There is none. You have to do some trial and error on yourself to find out your ideal macro breakdown. Nobody else can tell you, when it's your body to begin with.

    Welcome to bodybuilding.
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  6. #6
    Humble Bro On Fire's Avatar
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    Originally Posted by Simmo0508 View Post
    There is none. You have to do some trial and error on yourself to find out your ideal macro breakdown. Nobody else can tell you, when it's your body to begin with.

    Welcome to bodybuilding.
    Since when do I love Simmo and his advice? This is good stuff.

    General Rules:
    Get enough fats to satisfy your essentials
    Get enough protein to satisfy your needs (1g per pound of LEAN body mass, not total weight, will be more than adequate)
    Get plenty of carbs as a quality energy source and to speed recovery.
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