What's your clean bulk macro ratios?

[scullin]

Mine average 40/30/30 (carb, protein, fats). Although they tend to be a little higher carbs on workout days opposed to rest days. Workout days might end up more like 50% or more carbs and lower on the other two. Non-workout days (like today) I tend to be around 20/40/40. <- Edit: fixed the ratios

I try to get close to 1g protein per bodyweight but usually am actually lower than that. So far so good (just completed my 3rd week of bulk and plan to do about 5 or 6 more weeks of bulking). I'll reevaluate at the end of June and see where I'm at. But I'm expecting to be ready to start cutting then.

What do you do? Looking to see what's working for other people.

[1JFS3]

I tend to enjoy more fats when bulking because it helps me get calories in. I don't do ratios, but I opt for 100-110 fat and 180 protein.

[Kenshinhimora]

Macro ratios are an outdated concept.

[newtothelift]

Macro ratios are an outdated concept.

What technique do you use instead?

[1JFS3]

What technique do you use instead?

Go to the nutrition stickes, determine a TDEE, set macros @ .45g fat/lb LBM and .82g protein/lb LBM. Multiply those two numbers by 9 and 4, respectively, and then subtract the sum from your TDEE. Fill these final calories with any combination of the three macronutrients (fat, carbs and protein) that you prefer.

[scullin]

What technique do you use instead?

I'm curious too. In fact I never did macro ratios before this year but the concept seems to make sense since I'm trying to be 'clean'.

Dirty bulk is certainly more fun and I'd just have to look at the calories as a bottom line but I'm sure I'd be missing out on protein and loading up on carbs and fat. But I don't think I can get away with dirty bulking anymore at my age. Oddly enough, I find cutting (diet-wise) to be easier for some reason, than clean bulking.

[psychodiver9]

The difference in a clean and dirty bulk have nothing to do with macros or food choices it's about the amount of surplus

[so far away]

http://forum.bodybuilding.com/showth...hp?t=121703981

That thread will help you determine a TDEE/caloric needs.
.82g/lb of BW for protein.
.45g/lb of BW for fat.
Fill in the rest of the calories with whatever sources you prefer. If you want to lose weight, eat at a caloric deficit. If you want to gain weight, eat at a caloric surplus. A 'clean' bulk would typically constitute not eating over a 10% surplus. Much more efficient than ratios.

A 'clean' diet isn't in determined by the particular foods or you eat but rather by the caloric surplus or deficit.

[Mupt]

Mine average 40/30/30 (carb, protein, fats). Although they tend to be a little higher carbs on workout days opposed to rest days. Workout days might end up more like 50% or more carbs and lower on the other two. Non-workout days (like today) I tend to be around 30/30/30.

The remaining 10% coming from alcohol?

[digistp]

The difference in a clean and dirty bulk have nothing to do with macros or food choices it's about the amount of surplus

Truth

http://forum.bodybuilding.com/showth...hp?t=121703981

That thread will help you determine a TDEE/caloric needs.
.82g/lb of BW for protein.
.45g/lb of BW for fat.
Fill in the rest of the calories with whatever sources you prefer. If you want to lose weight, eat at a caloric deficit. If you want to gain weight, eat at a caloric surplus. A 'clean' bulk would typically constitute not eating over a 10% surplus. Much more efficient than ratios.

Follow this advice OP

[scullin]

The remaining 10% coming from alcohol?

haha good catch, I just rounded the numbers off in my post though. I don't drink anymore actually but back in the day lol

[scullin]

Thanks all, I'll check into that method. Reps coming

[scullin]

The difference in a clean and dirty bulk have nothing to do with macros or food choices it's about the amount of surplus

To me it does. It's not just about weight, it's about health for me too. Meaning, I don't want to eat 2600 calories in cake and ice cream when I could eat 2600 cals in decent food. I generally don't like unhealthy foods anyway, just once in a while.

[psychodiver9]

To me it does. It's not just about weight, it's about health for me too. Meaning, I don't want to eat 2600 calories in cake and ice cream when I could eat 2600 cals in decent food. I generally don't like unhealthy foods anyway, just once in a while.

That is the definition. You can't change it. Food choices don't define clean or dirty bulk.

[scullin]

That is the definition. You can't change it. Food choices don't define clean or dirty bulk.

OK call it what you like. I know the calories I need to eat is 2,600 for bulking. I basically like to eat the same foods on a cut as a bulk, just more. I don't choose unhealthy foods except once a week (whether on a cut or bulk). Health is most important to me above all else (and chitty food makes me feel chitty).

I put on 7.7 lbs in the last three weeks. Seems to be working well. Example is my back progress (other body parts have similar improvements).

back in February:


back earlier this week is much wider/thicker:

[maximuminc]

That's insane that you can bulk like you are on 2600cals! I'm a good bit lighter than you and on a 'clean' bulk I'm at 2650 cals a day. Well done with the progress regardless!

[scullin]

That's insane that you can bulk like you are on 2600cals! I'm a good bit lighter than you and on a 'clean' bulk I'm at 2650 cals a day. Well done with the progress regardless!

My metabolism is pretty slow now (getting old). When I was younger I ate way more but not so much now.

[KobiDC]

I put on 7.7 lbs in the last three weeks. Seems to be working well.

Assuming that it's initial water weight here - but you're gaining at a little more than 2lbs weekly. If this weight gain is persistent, I would lower your surplus. No real point gaining so much weight, as only 0.5lb-1lb will be muscle with the remainder fat (assuming you're a natural trainee). However, if you're just aiming to put general weight on (muscle OR fat) then you're doing fine.

[psychodiver9]

Gaining 7.7 lbs in 3 weeks is dirty bulking no matter what you are eating. I don't see how you are gaining that quickly on that intake

[Esthetique]

50% cho
21% pro
29% fat

[scullin]

Assuming that it's initial water weight here - but you're gaining at a little more than 2lbs weekly. If this weight gain is persistent, I would lower your surplus. No real point gaining so much weight, as only 0.5lb-1lb will be muscle with the remainder fat (assuming you're a natural trainee). However, if you're just aiming to put general weight on (muscle OR fat) then you're doing fine.

I don't think it would be water weight. It's not like I'm just starting creatine or something, been taking that steadily for months already. Some is fat but not that much of it, I can tell my back and chest grew a lot mostly. I'll weigh again next week and see if any change as that will be 1 months since I started bulking.

[scullin]

Gaining 7.7 lbs in 3 weeks is dirty bulking no matter what you are eating. I don't see how you are gaining that quickly on that intake

I'm gaining on that many calories because I'm used to eating a lot less and have a slow metabolism as it is. I usually don't eat too much at all when I'm not trying to gain. I'd probably be a fat bastard if I ate much more. But if I start gaining too much fat I'm going to lower cals but doesn't seem to be too much fat at this point. I plan to weigh in again next weekend and see where I'm at. Planning to bulk for another month and then start cutting over the summer.

[TommyGun1988]

It could be water weight. I know you said your not taking creatine but salt sodium and carbs retain a hell of a lot of water. Ive put on as much as 6lbs in two days before eating high carb. Lower them for a couple of days and lost it all. Cut carbs for a couple of days and see what happens then youl know if its water weight.