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View Full Version : Nutrition Formula - Bulk/Lean Muscle Mass - For the PRO bodybuilders



dd2000
05-29-2009, 04:54 PM
Hi all,

I'm 5'11" 192 lbs. I'm trying to gain some lean muscle mass and lose some fat (my fat % is in the 20's %)

I found this formula on the net. I'm wondering if it looks accurate to you guys.

Bulk Up:

Protein: 1.2 grams of protein per pound of bodyweight each day
Carbs: 4 grams of carbohydrates per pound of bodyweight each day
Fats: 0.5 grams of fat per pound of bodyweight each day

Lean Gain/Fat Loss:

Protein: 1 gram of protein per pound of bodyweight each day
Carbs: 2 grams of carbohydrates per pound of bodyweight each day
Fats: 0.4 grams of fat per pound of bodyweight each day

I'm 192lb, so the numbers come out like below:


Bulk Up:

Protein: 230 grams = 920 calories
Carbs: 768 grams = 3072 calories
Fat: 96 grams = 864 calories
Total Caloric Intake = 4856 calories

Lean Gain/Fat Loss:

Protein: 192 grams = 768 calories
Carbs: 384 grams = 1536 calories
Fat: 76.8 grams = 691.2 calories
Total Caloric Intake = 2995 calories

I checked fitday to see where I stand:

Cals: 3,345
Fat: 78.3
Carbs: 390.5
Protein: 266.6

I did not include excercise, gym workouts, etc so the calories are lower.

It looks like I have to drop some carbs...maybe a bit of fat as well. If i'm eating over 192G of protein, would I gain fat? Would I put on more muscle if I have excessive protein in my diet?

Thanks everyone

VikingWarlord
05-29-2009, 05:32 PM
The protein and fats are more or less in line. The carbs are going to vary depending on your overall caloric needs. A formula is going to be worthless in most cases. Figure out through diet tracking what your needs are and go from there. That formula might not apply to you. In either case, that's a lot of carbs. I know I couldn't cut on the numbers you put up and I'm a good bit bigger than you.

OGROK
05-30-2009, 03:39 AM
1.5-2xBW in protein, 0.75-1xBW Carbs, 0.5-0.75xBW Fats

dd2000
05-30-2009, 01:00 PM
thanks guys

How long would it take to test all formulas and diet track to figure out what works? Should I change it up and to assessment tests maybe every 3 mths?

OGROK
05-30-2009, 09:20 PM
Don't worry about that **** this isn't rocket science, you lift weights and you eat food (high in protein).

dd2000
06-01-2009, 05:18 AM
Don't worry about that **** this isn't rocket science, you lift weights and you eat food (high in protein).

I know, i've been trying that method for yrs though and i'm getting no where..

vdizenzo
06-01-2009, 06:50 AM
It is really hard to gain muscle mass and lose fat at the same time. You have two choices, bulk or cut?

Mercuryblade
06-01-2009, 09:34 AM
The protein and fats are more or less in line. The carbs are going to vary depending on your overall caloric needs. A formula is going to be worthless in most cases. Figure out through diet tracking what your needs are and go from there. That formula might not apply to you. In either case, that's a lot of carbs. I know I couldn't cut on the numbers you put up and I'm a good bit bigger than you.

QFT.

Going off the given formula in the OP Berfles should weigh about 400 lbs.