Sometimes losing is winningOriginally Posted by Distilled Water
I think the majority of people that bulk up are too afraid to eat fats and that hinders their results. It took me forever to break 200lbs and it's because I was only taking in 50-70g of fat and an obnoxious amount of carbs. I don't feel bad using Italian dressing anymore.
Right now I'm eating between 100 and 150 gramsof fat.
This is a great thread! I am currently ending my bulk (182-185 down to 165 today). I started is August of 2012 and lost a pound a week. Now I am currently reverse dieting to a bulk and maintaining macros based on IIFYM. I wanted to post because I didn't see anyone answer your question about an accurate way to measure body fat %. My gf bought me the Omron in home scale that tests everything from bf, to visceral fat, to bmr using electrical impulses from a hand held unit to your feet while standing on the scale. Right now it measures me at 15%...very inaccurate because my lean body mass is 153. The easiest and one of the most accurate ways I have found to measure body fat is with skin calipers. You can buy a cheapy caliper on amazon.com for $20, then just google body fat calculator. The more areas you measure on your body the more accurate the %. At a 3 point measure I am currently 8% (chest 4mm, umbilicus 14mm, mid thigh 8mm).
you can make up the caloric difference needed for bulking with fats...I know some guys use MCT oil for bulking to great effect...personally I use peanut oil when I bulk... as long as you gradually up the amounts every few days then there shouldnt be too much digestion issues...also taking an emulsifier like lecithin is a good idea.
so lets say you are aiming for 4000-45000 cals a day but u wanna do low carbs say 100-150 on low days (carb cycling) would u do like 2 lb bodyweight protein and the rest fats? or even more protein?
But again, you are correct in that a surplus causes gain (but not necessarily muscle or fat exclusively)
If you are an ecto like me, you might could start here:
22 calories per lb of mass
1.25g protein per lb of mass
2:1 ratio carbs to protein
20% dietary fats
Anything else in supplementary fats like MCT, Coconut or Peanut oil (I prefer MCT's)
So mine looks like this as an example:
162lbs X 22 = 3564
162lbs X 1.25 = 203g protein = 203 X 4 = 812 calories
203 X 2 = 406g carbs = 406 X 4 = 1624 calories
3564 X .2 = 713 calories in fats OR 713/9 ~ 79g fats
The rest in supplemental fats like MCT's.
Protein - 812 kcal, Carbs - 1624 kcal, Fats - 713 kcal, MCT - 400 kcal (4 TBSP's)
P - 22.8%
C - 45.6%
F - 20%
SF - 11.6%
If you aren't as ecto as me you can lower the carbs and up the protein, bringing them closer to a 1:1 ratio to avoid fat gain. If you eat every meal with a strong presence of each macro, you'll reduce the likelihood of causing insulin spikes, thus, avoiding fat deposits, diabetic tendencies and in general it provides a more sustained energy level throughout the day.