So Protein recommended is 1g per lb of bodyweight and fat = ??

[JCBiffro]

I'm reading conflicting statements on the forums. Some people are saying around 60g of fat per day, and others 80-90 grams.

I'm working on a bulk at around a 400-500 surplus, but I'm not sure on the amount of fat. I'm currently consuming 120g per day, but fear this may be a little OTT

Any advice?

CHeers.

[germaine07]

Depends on your weight.

[XinApoK]

as long as you get your P in. and all that fat is fitting into your macros. you are fine. while it may be more than is recommended, would eating more protein one day hurt you?

[JCBiffro]

Depends on your weight.

I'm 6"2, 186 pounds

[doyoueveneat]

its fine, how else are you suppose to get enough calories if you dont up your macros.

[germaine07]

I'm 6"2, 186 pounds

You should consume a minimum of 0.45g of fat.
186*0.45= 83.7g
Thats the least you should be taking in. 120g on a bulk is fine IIFYM.

[JCBiffro]

You should consume a minimum of 0.45g of fat.
186*0.45= 83.7g
Thats the least you should be taking in. 120g on a bulk is fine IIFYM.

Perfect, thanks!!

[KennyUtah]

Perfect, thanks!!

You might need to look at this a bit closer because your numbers don't add up. If you are consuming 120g of fat per day that is equal to 1080 calories. For that to represent 20% of your daily caloric intake (using a standard 40/40/20 macro ratio of protein/carbs/fats, of course your goals may be different) your total caloric intake would be about 5000 calories. If you are only eating 186g of protein, which is 744 calories, per day that leaves the balance of your calories, or about 3176 calories coming from carbohydrates, which is 794g of carbohydrates per day. This breakdown represents a 15/63/22 ratio of protein/carbs/fats. Is this what you are shooting for?

At 84g of fat, assuming that you want this to represent 20% of your caloric intake, you would have a total daily caloric intake of 3780 calories with a ratio of 378g of protein, 378g of carbs and 84g of fat, daily (divided up by the number of meals you eat per day. That represents 2g of protein per lb of body weight.

This is much closer to the correct ratio's (still perhaps a little high depending on info you didn't provide), for a person at 186lbs, but about right assuming that you are lifting hard, getting in your cardio and if you are in a bulking phase.

So how many calories are you eating per day during your bulk phase? What macro ratio's are you shooting for?

You should be about 3000-3400 calories for the day (based on your height, weight and age and depending on your workout and activity level) PLUS the additional 500 calories to bulk.

[germaine07]

You might need to look at this a bit closer because your numbers don't add up. If you are consuming 120g of fat per day that is equal to 1080 calories. For that to represent 20% of your daily caloric intake (using a standard 40/40/20 macro ratio of protein/carbs/fats, of course your goals may be different) your total caloric intake would be about 5000 calories. If you are only eating 186g of protein, which is 744 calories, per day that leaves the balance of your calories, or about 3176 calories coming from carbohydrates, which is 794g of carbohydrates per day. This breakdown represents a 15/63/22 ratio of protein/carbs/fats. Is this what you are shooting for?

At 84g of fat, assuming that you want this to represent 20% of your caloric intake, you would have a total daily caloric intake of 3780 calories with a ratio of 378g of protein, 378g of carbs and 84g of fat, daily (divided up by the number of meals you eat per day. That represents 2g of protein per lb of body weight.

This is much closer to the correct ratio's (still perhaps a little high depending on info you didn't provide), for a person at 186lbs, but about right assuming that you are lifting hard, getting in your cardio and if you are in a bulking phase.

So how many calories are you eating per day during your bulk phase? What macro ratio's are you shooting for?

You should be about 3000-3400 calories for the day (based on your height, weight and age and depending on your workout and activity level) PLUS the additional 500 calories to bulk.

Don't listen to this guy. Macros shouldn't be comprised based on % ratios such as 40/40/20 but rather on the requirements of the body. i.e 1g of protein per pound and 0.45g of fat per pound.
Once you have met these requirements you can fill your remaining calories from a mixture of protein, fats and carbs based on personal preference. Also, when it comes to bulking, you should bulk at 10-20% surplus of your TDEE, not just 400-500 random number, although the number may still turn out to be 4-500. E.g. TDEE is 2800. Bulk = TDEE*15%= 3220cal

[gherkin123]

You might need to look at this a bit closer because your numbers don't add up. If you are consuming 120g of fat per day that is equal to 1080 calories. For that to represent 20% of your daily caloric intake (using a standard 40/40/20 macro ratio of protein/carbs/fats, of course your goals may be different) your total caloric intake would be about 5000 calories. If you are only eating 186g of protein, which is 744 calories, per day that leaves the balance of your calories, or about 3176 calories coming from carbohydrates, which is 794g of carbohydrates per day. This breakdown represents a 15/63/22 ratio of protein/carbs/fats. Is this what you are shooting for?


etc

(Preface this by saying its not a personal attack, just pointing out a misunderstanding) This is why the stickies clearly state not to worry about the ratio of macronutrients when determining your intake, but rather absolute levels that are determined by weight/lbm etc. I am cutting with 40% fat just fine.
Worrying about meeting sufficiency in his macros and then hitting a ratio perfectly can be conflicting and not actually work to his advantage.

Beyond meeting sufficiency for protein and fat the remainder of his calories can really come from anywhere he likes without too much difference being made. If he prefers to eat heaps of carbs to fill that up, then let him. Personally I prefer eating more meat, so I allocated a bit more of my excess towards protein/fat,.
PS He may not be eating 5000 cals a day to bulk like your maths suggests, and if he is then he could probably hit that number more easily using plenty of carbs.

[anonymous]

When your bulking your shouldnt really worry about how much your taking in, more is better, just keep scarfing it down...

[KennyUtah]

May I ask a question then, how do you reconcile the differences between the idea of meeting the sufficiency requirements, e.g. 1g of protein per pound of lean body mass and .45g of fat per pound, and then making up the balance of your daily calories without worrying to much about where they come from, and the lists of "what to eat" that are included most weight training programs?

Example:
Breakfast
1 egg
6 whites
1/2 cup dry oats

Meal 2:
Lean steak
brown rice
broccoli

Meal 3:
Chicken breast
sweet potato
broccoli

Etc...
http://www.bodybuilding.com/fun/geth...tion-plan.html

So while you may say that macro ratio's don't matter if you figure out just exactly what these typical meals consist of they all pretty much follow those 40/40/20 or similar ratio's.
Thanks for the help.
Ken

[JCBiffro]

You might need to look at this a bit closer because your numbers don't add up. If you are consuming 120g of fat per day that is equal to 1080 calories. For that to represent 20% of your daily caloric intake (using a standard 40/40/20 macro ratio of protein/carbs/fats, of course your goals may be different) your total caloric intake would be about 5000 calories. If you are only eating 186g of protein, which is 744 calories, per day that leaves the balance of your calories, or about 3176 calories coming from carbohydrates, which is 794g of carbohydrates per day. This breakdown represents a 15/63/22 ratio of protein/carbs/fats. Is this what you are shooting for?

At 84g of fat, assuming that you want this to represent 20% of your caloric intake, you would have a total daily caloric intake of 3780 calories with a ratio of 378g of protein, 378g of carbs and 84g of fat, daily (divided up by the number of meals you eat per day. That represents 2g of protein per lb of body weight.

This is much closer to the correct ratio's (still perhaps a little high depending on info you didn't provide), for a person at 186lbs, but about right assuming that you are lifting hard, getting in your cardio and if you are in a bulking phase.

So how many calories are you eating per day during your bulk phase? What macro ratio's are you shooting for?

You should be about 3000-3400 calories for the day (based on your height, weight and age and depending on your workout and activity level) PLUS the additional 500 calories to bulk.

This is what I ate today, a pretty typical layout for me:


Monday
Food Weight Calories Protein Carbs Fat Saturated
Yogurt 225g 205 9.23 33.9 3.6 2.2
Semi-Skimmed Milk 500ml 245 17 25 8.5 5
Brown Rice 120g 133 3.1 27.6 1.1 0.3
Eggs 2 eggs 151 12.5 TRACE 11.2 3.2
Porridge 100g 356 11 60 8 1.5
Mackerel Can 325 25 TRACE 25 7.5
Full cream Milk 500ml 340 16 23.5 20 12.5
Sweet Potato x2 392 5.4 94.5 1.4 0.4
Cashews 20g 128 4 3.7 10 2
Almonds 20g 117 5.4 2.1 9.8 0.7
Banana 200g 178 2.1 45 0.6 0.2
Whey Protein 1 scoop 114 24 1.6 1.3 0.2
Chicken 150g 196 46 NIL 1.3 0.45
Kiwi Medium 46 1 11 NIL NIL

2926 181.73 327.9 101.8 36.15

[rand18m]

May I ask a question then, how do you reconcile the differences between the idea of meeting the sufficiency requirements, e.g. 1g of protein per pound of lean body mass and .45g of fat per pound, and then making up the balance of your daily calories without worrying to much about where they come from, and the lists of "what to eat" that are included most weight training programs?

Example:
Breakfast
1 egg
6 whites
1/2 cup dry oats

Meal 2:
Lean steak
brown rice
broccoli

Meal 3:
Chicken breast
sweet potato
broccoli

Etc...
http://www.bodybuilding.com/fun/geth...tion-plan.html

So while you may say that macro ratio's don't matter if you figure out just exactly what these typical meals consist of they all pretty much follow those 40/40/20 or similar ratio's.
Thanks for the help.
Ken

Of course there will be a ratio once the diet is put together, the point is that in the context of body composition, you don't want to begin composing your diet based on ratios. What you want to do is make certain you are getting the minimum amount of macro/micro needs covered first, then you can fill in the remainder of the calories you need based on what foods you enjoy. Your goals will determine whether you run a caloric deficit or a caloric surplus, once you determine that and the amount of macros you need for good health, then you can begin to add carbohydrates depending on your goals.

[torpstar711]

When your bulking your shouldnt really worry about how much your taking in, more is better, just keep scarfing it down...

That's all good for an ectomorph, but if you're an endomorph macros are extremely important on a bulk