Poll: Your Favorite Bulking Up Ratios of Protein, Carbs, and Fat

[Josh37]

I know everyone is different and calories are more important, but after that, which ratios worked best for you?

 

[Josh37]

Anyone?

 

[|D_J^B_J|]

50/30/20.

 

[powerhouse972]

350 protein
350 carbs
75 fat

 

[the guy on the couch]

depends on your body type. i need 50 30 20 (c/p/f) to gain anything

 

[filipino-chinese]

hi. newbie here. i would really love to know more about bulking ratios. got interested when i came across that macrobolic diet as preached by supplement company MHP. they suggest a 45/35/20 ratio of c/p/f. i have never really computed for these things and normally just watch my protein intake based on 1.5g to 2g per bodyweight. i want to bulk up some more, but not at the expense of a much larger waist.

 

[52_21_30]

Bumping this thread because it's very important IMO. I chose 4/3/3 C/P/F. If you read The Zone by Barry Sears you'll understand why. He has a PhD from MIT in drug delivery and has a number of patents. He has put many athletes on his diet who gained nothing but muscle and lost nothing but fat. Just increasing the calories as per your BMR needs will bulk you nicely. The 4/4/2 is nice too, i just prefer the 4/3/3.

 

[MindanaoMike]

hi. newbie here. i would really love to know more about bulking ratios. got interested when i came across that macrobolic diet as preached by supplement company MHP. they suggest a 45/35/20 ratio of c/p/f. i have never really computed for these things and normally just watch my protein intake based on 1.5g to 2g per bodyweight. i want to bulk up some more, but not at the expense of a much larger waist.

Hello. Like you, I am pretty new at this, but my one experience with bulking was characterized by more fat gain than I wanted. I gained a lot of lean body mass too, but my waist got bigger than I wanted. I've been leaning down for the past 6 weeks by cutting my calories 300 below daily maintenance levels while working hard as ever in the gym. I try to keep my diet on these ratios: protein 25% of caloric intake, fat 15-20% of calories and the rest carbohydrates. I am a protein metabolic type, so need 25% or so to avoid loss of lean body mass while leaning. So far in the past 6 weeks I have lost fat and gained muscle. All my weight loss, about 1.5 kg, has been fat. I think I have a handle on this now, so that the next time I bulk, I can avoid gaining excess fat. The key is calories. Then maintain your protein needs, watch the fat, and let the carbs take care of themselves. It akes some management, but it is possible to make good progress on body composition.

 

[Isaac79]

40/40/20 , While I try to be somewhat balanced, when bulking I try to get as many calories as possible, while eating pretty clean. I eat tons of oatmeal, brown rice, tuna, chicken breasts, I get fats from red meat and peanut butter, plus olive oil. Plus I drink a few protein shakes per day. I make sure to get 40 to 50 grams of protein for each meal, and I have 5 to 6 meals.

IMO, if you want to minimize fat gain while bulking, try to avoid sugar and bad fats.

 

[promet1]

45p 30c 25f,

But what I like best is to zig zag all days are high protien, three days are higher in carbs and two days are higher in fat and carbs. two days are lover in fat and carbs. that the way I add bulk with minium fat.

 

[studlife22]

when bulking i have to use a 40/40/20 diet in order to put on any mass and stay lean. I am pretty liberal with the carbs and get atleast 400g of protein each day being 240 lbs.

 

[1999TL]

40/40/20

 

[bigleemurali]

i dont care much about the ratios

i plan for 8 meals a day

and a total of 250g of protein

other than that i would eat any thing and everything (clean food in large quantities)

cos bulking off season is the time when i can eat good.

 

[joe friday]

I din't understand a thing you said.

 

[NOLOGY77]

When i am bulking like now i know its not so good method i eat whatever i find in large quantities. Junk food, chocolates, meat, all day i chew something. i dont care to count fat, protein everything i just eat whatever i find in large quantities.

 

[Khou]

60/25/15

 

[GoldenGains]

C/p/f - 45/35/20

 

[George Spellwin]

<p><strong><img src="http://www.elitefitness.com/images/bulking/bulking-bulk-up.jpg" alt="Bulk Up Bulking Up" width="250" height="322" hspace="10" align="right" /></strong></p> <a href="http://bodybuilding.elitefitness.com/bulking-bulk-up" title="Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up" target="_blank" added="null"><strong>Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up</strong></a> <p>The off-season means it’s time to start packing on serious mass, bulking up, and eating like crazy.</p> <p>Unfortunately, many bodybuilders make lots of mistakes in the bulk up stage that will end up costing them big-time when the summer comes back around.</p> <p>These bulking up mistakes could even make you lose lots of progress!  Obviously you want to avoid being in this situation so make sure to avoid these top 10 bulking up mistakes.</p> <p>Check out my new article: <a href="http://bodybuilding.elitefitness.com/bulking-bulk-up" title="Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up" target="_blank" added="null">Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up</a>. And please share your bulking up tips and mistakes.</p>

 

[ghettostudmuffin]

If I'm gonna bulk I'm gonna eat whatever the fuck I want so long as caloric intake is high enough to gain.

That and make sure I get a decent level of protein every day and eat some healthy foods along with whatever tastes good.

When I'm full squatting 6 plates a side for reps then I might start thinking about ratios, for dieting...

 

[jondale123]

i stay at 50/30/20 i just up my calories for a bulk or lower for cutting

 

[ripped64]

50/30/20 at least. As far as evidence based research your post workout shake/meal should have a 4:1 ratio of carbs to protein with little to no fat to restore glycogen levels quickly (fats and fiber slow digestion down).

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