I was thinking 40 protein/40 carbs/20 fat- where do you put yours. Also, how much cardio do you do on a clean bulk, if any? Thanks, reps for good responses.
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07-29-2007, 08:43 AM #1La Ilaha Il-Allah
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Where do you put your macros on a clean bulk?
Remember God in prosperity and He will remember you in adversity
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Rule between them by that which Allah revealed to you, and do not follow their vain desires away from the truth (5:48)
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07-29-2007, 08:46 AM #2Registered User
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I'm doing 40p/40c/20f with a limited amount of cardio.
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07-29-2007, 08:52 AM #3Registered User
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for clean bulk it's best to get as little fat as possible so yes, the 40/40/20 ratio is good. unfortunately for me i've been taking in too much fat- lost that 6 pack almost
I rep back. Put your # of reps for reference.
-DR MISCER
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07-29-2007, 08:56 AM #4OG 2004
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Thats where my ratio lies...although I don't think it would hurt to try 30/50/20, to emphasize carbohydrates a bit more, as that is what fuels the body and efficiency in muscle repair with the protein.Originally Posted by 2X-eed
Cardio, on a clean bulk, should be little to none. I do karate 3 days a week for an hour. It's not very rigorous, but it gets the heart pumping. Light cardio should not be too detrimental to your growth, so feel free to have a walk or a short jog every now and then.OG 2004 Join Date
Max Lifts @ 190 lbs:
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07-29-2007, 09:16 AM #5Squat Booty!
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I've managed to put on 5 lbs LBM in 7 mo doing a 50p/30c/20f split. (less than 1% BF)
We are all different...have to find what works for you.http://forum.bodybuilding.com/showthread.php?t=171086161&p=1435554041#post1435554041
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07-29-2007, 09:45 AM #6Banned
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40/40/20 is the ideal ratio for antyhing really.. for a clean bulk yeah i agree its a good one...
i suggest u do cardio maybe 1-2 times a week maybe 1-2 sessions of HIIT or go for a nice 40 minute elliptical at a steady pace
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07-29-2007, 10:16 AM #7Swag On
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As an endo I am doing a 40/25/35 of p/c/f. It's working great on keeping fat gains to a minimum while promoting good muscle growth. If you're an endo I highly recommend reading "Bulking For Endomorphs", it's a great read.
Si vis pacem, para bellum
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07-29-2007, 12:16 PM #8Registered User
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Ratios mean sh*t. Get 1-1.5x your weight in grams of protein, at least 60 grams of fat, and get however much fat or carbs from there as will fit your caloric needs.
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07-29-2007, 12:20 PM #9Banned
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x2. bunch of psychos...Originally Posted by Aindreas
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07-29-2007, 12:56 PM #10WNBF Pro
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x3. bunch of psychos...Originally Posted by Sibrek
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