View Full Version : Bulking Diet Advice Needed

01-08-2005, 06:09 PM
Hey guys hows it going.
I have been reading alot of posts on bulking up lately and now have chosen a rough guide to follow for my bulking diet.

Now i have worked out a guide to use at 18 x BW (154 pounds) = 2772 calories a day.

I will be using 40/40/20 PCF %

So it works out to be

277g Protein
277g Carbs
061g Fat

At around 7 meals a day it works out to be.

40g Protein
40g Carbs
08g Fat

Now i am wondering does that sound fine to you's ?
Should i change it to 20x 154 which would be 300g prot a day, 45g per meal ?

Any help would be great thanks.

Per meal

01-08-2005, 06:25 PM
2772 cals a day for a 154 pounder on a bulk sounds awful low to me...cuz i got a friend thats 200 lbs. and hes at a 4400+ cals a day on his bulk...other than that the break down looks pretty good...just make sure most of your fat's are omega 3's or other healthier more beneficial fats...

01-08-2005, 06:42 PM
i'm with optimum, it seems pretty low

01-09-2005, 06:59 PM
I got told that 30/50/20 is better for bulking then 40/40/20 ?
Is that right ?

01-09-2005, 07:08 PM
it will differ from person to person. just start with one of them and change it around in order to get he results you want

01-09-2005, 08:06 PM
I dont think you need that much protein you could put it down a little bit i get around 230 a day and i weigh pretty much the same as you.. normally i shoot for 3200 cals a day. IMO take away a little protein add more carbs and good fats in.

01-09-2005, 08:42 PM
I got told that 30/50/20 is better for bulking then 40/40/20 ?
Is that right ?

Using ratios for a bulk is stupid in my opinion, and I know some others on this board believe this as well as it has been discussed before. The entire point of a ratio is to make sure you're getting the optimal balance of macros from your calories. This only really becomes important when you're cutting or possibly in maintenance. Since you're taking in surplus calories while bulking, you're going to be in excess for everything you need anyway. The best way to go about it is to set an amount of protein per day ie. 1-1.5g per lb of bw aim for a certain range of fat consumption (70-100g), then just adjust your caloric intake with carbs. It's a hell of a lot easier that way, and you'll end up with more than enough of each macro without having to worry about the breakdown of every meal.

01-09-2005, 08:44 PM