Hey AM Dudes!
The other day I was tweaking my diet and began to think of all the times I adjusted my macros with no success... This got me thinking, everyone has a different "sweet spot" for gaining mass according to what works and what does not. I though I'd post this and see if everyone wanted to share their favorite/most effective Macro bulking makeup. As we all know every ones BMR is slightly different, so I think it would be cool for everyone to see what has worked for others when trying to add some clay to the sculpture.
I used to think, want to get bigger? THEN EAT MORE PROTEIN! ...I was wrong... I have found that the most effective Macros for me on a bulk are as follows:
As I am currently-
~12-13% BF (this is during a bulk, but I won't allow my body to get any higher)
For this I will run between 4500 and 5000 kcals with a Macros at 40%, 30%, 30%, for protein carbs and fat. Then the ONLY one I will adjust is carbs. If I'm not gaining enough, I just up my carbs. One trick (if you can call it a trick) is fruits. I will add in low GI fruits (peaches, cherries, grapefruit, oranges...) to increase carbs rather than trying to eat, what seems like, 50 cups of brown rice and a whole bag of yams every day. These low GI fruits are very nutrient dense and allow for quick, easy, and tasty carbs when bulking; and because they are low GI, no need to worry too much about the sugar. The only other rule I have is everything needs to be clean. Clean bulk = clean gains.
I stick to red meat, salmon, and chicken for meats. Avocados, PB, whole eggs and olive oil for fats. Then brown and white rice, yams, Ezekiel bread, oats, and low GI fruits for carbs. I am also one who can tolerate dairy so I use skim milk in my shakes for the extra calories. With this I've found I can steadily add mass without too much of a rise in BF.
This makeup combined with all the heavy compound movements and lots of rest is what works for me. (this took years to figure out)
Feel free to chime in with your most effective bulking diets! I'm sure others on here would like to see some fresh ideas