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motionman04
01-18-2007, 10:21 PM
I worked in my diet on fitday.com and I noticed that my ratio was 38/40/22, which is near the 40/40/20 which is used widely. My question is, I noticed that at this ratio, I have about 2500 calories that I'm taking in, but I have 230 g of protein and only 286g of carbs, and I'm currently at 146 lbs looking to add some weight, doesn't that seem like an excess of protein and lack of carbs?

ddegroff
01-19-2007, 09:07 AM
NO, NO, NO Ratio's.

As long as you meet 1g/lb of LBM for protein and .5g/lb of LBM for fat. If you meet those minimums then fill in with the rest with whatever you want (Carbs, fat, protein).

j-dearden
01-20-2007, 02:48 AM
1g/lb lbm and .5g/lb lbm, is this the standard for both cutting and gaining muscle?

Mr. D
01-20-2007, 10:44 AM
Yes that is the standard for both. With cutting, your carbs just come down to reach your caloric level. On bulking, you increase your cals by any combo of the 3. Depends on you, some people bulk better on lots of carbs.

motionman04
01-20-2007, 10:19 PM
Yes that is the standard for both. With cutting, your carbs just come down to reach your caloric level. On bulking, you increase your cals by any combo of the 3. Depends on you, some people bulk better on lots of carbs.

I don't want to get too many carbs in, but I also want to get the right amount for bulking. I've never bulked up before, is there any rule of thumb at all for carb level when you are bulking? BTW, is 230g of protein way too much for somone around 150??

Davidelmo
01-21-2007, 01:56 AM
Yes i'd say 240g is a bit excessive. As someone said before, 1g per 1lb is a good estimate. Why not go for 170g a day to be on the safe side?

Built
01-21-2007, 02:10 AM
I dunno about it being ALL that excessive - with 115 lbs LBM, I get in about 200g protein at maintenance.

motionman04
01-21-2007, 09:27 AM
A lot of my diet consists of high protein foods, when I was adding foods with more calories it kinda came out that way, I didn't want to get in too many fats since I was at around 60g, and not too many more carbs. BTW, what would be a good amount of carbs for someone bulking who is 146 and male?

Mr. D
01-21-2007, 09:40 AM
Here is a good way to start. Take your 146 x 18(a rough bulking multiplier) = 2628 cals. Lets assume you are 15% bf, then you need at least 124g of protein and 62 g of fat. I would bump the protein up to 200g and the fat to 75g(25g sat,25g mono,25g poly). This would leave you with 288g carbs. This is just a rough estimate, by no means a strict guide of macros to follow.

motionman04
01-21-2007, 06:50 PM
okay, so basically trade some protein for fat, seems like a good idea. Would the 230 that I had originally be harmful?

motionman04
01-21-2007, 07:02 PM
The other thing I wanted to ask, I notice most people gradually up their caloric intake every week. What is usually increased at that point, mainly the carb intake, or fats?

ddegroff
01-21-2007, 08:57 PM
I usually up all three, it's the easiest for me.

No it wouldn't be harmful.

motionman04
01-21-2007, 10:32 PM
cool, been some real helpful information, hopefully the bulking goes well, I'm shooting for 10 pounds in 3 months, hopefully I can get there.