View Full Version : what ratio is good for bulking

11-02-2004, 07:58 PM
Right now im taking in around 50/30/20 p/c/f for bulking, but most of the sites ive seen say that you should be taking in alot more carbs to bulk. Is this true, should I reverse it, maybe a 30/50/20 split would be more efficient?

Thanks in advance guys.

11-02-2004, 09:44 PM
Yes, the 2nd choice. You get a better bulk if you choose low GI carbs too. Brown Rice, Oatmeal, Wheat Bagels, Sweet Potatoes...etc

11-02-2004, 10:59 PM
I agree with Little Jake, but to make it even easier for you I would not even bother with a ratio for your bulk. Instead I would aim for x g of protein per day (maybe 1.5g/lb of bodyweight) and perhaps x g of fish or flax oils and then just eat whatever clean/semi-clean foods for the rest of your calories. It's far easier to just have two goals for the day (x g of protein and x # of cals) than it is to balance out the ratios for everything you're eating for the day/week. That's just my 2 cents though, as I believe manipulating your macronutrient ratio is only really important in caloric deficit. Once you're in caloric excess the difference between 40/40/20, 30/50/20 or 50/30/20 or any other similar ratio is negligible.

11-03-2004, 12:12 AM
:withstupi Ratios are a waste of time.

11-03-2004, 02:28 AM
1g/lb protein
20-30% fats
rest carbs

11-03-2004, 10:17 AM
Dirt and Vido speak the truth.

Worry about protein, EFA's cause they do a body good, and total calorie intake.

11-03-2004, 06:14 PM
got it, im having trouble stuffing all these carbs in my face, just a little scared of the fat I guess, plus I enjoy eating alot of meat, so I end up eating alot of protein, probobly 1.5+ per/lb. Is that still ok??

11-04-2004, 02:17 PM
yup, that's fine

11-09-2004, 01:48 PM
Although not very important I 'd say an isocaloric (P40-C30-F30 ) or anything that leans towards it ((P40-C40-F20 ) or (P30-C50-F20 ). Ratios also depend on the total ammount of calories injested, for instance if you are on 6000Kcalories, 40% protein translates to 600grams which would not be very pratical unless you are a monster :)

As for macronutrient ratio's
For protein I'd say anywhere between 1.5-2.0grams per lb you'll be fine
For carbs I'd say anywhere between 2-5.0grams per lb
as for fat I d say don't fall anywhere below 60grams. Fats should come from efa's like fish oil, flax oil, and olive oil.

You must also bear in mind that these are just guidlines, No mathamatecian can come with an exact formula.

11-09-2004, 03:51 PM
isocaloric is 33/33/33 .... :D

11-10-2004, 11:16 AM
Ok you got me on that one :)

11-10-2004, 04:15 PM
well my bulking diet is 30%fat, 34% protein, 36% carbs. Nearly all the fat comes from PB and olive oil lol. I'm taking in about 220 grams of protein not included dinner and whatever else I decide to eat :D