I have my calories down regarding how much is my RDA and what I need to bulk with .. but my question is what ratio do I use for carbs, protien, etc.??
Your ratio should stay the same, but it is the amount of kcals that you consume that makes it a "bulking" diet.
My RDA is around 2700 meaning "bulking" is around 3200ish?? Sorry , what are "K" cals?
got it, thanx...
Percentages will change with everyone. For instance an ecto will probably want to take in slightly higher levels of fats/carbs due to their extremely fast metabolism, while endo's will want to limit carbs, limit fats to really clean fats, and increase protein way up. You could also do this if you were ecto but I am a strong ecto and in the past when I tried to eat "too cleanly" I would not bulk as quickly as I could have. I used a 40/40/20 in the past with great success though.
And Rodja is right, a kilocalorie is an actual calorie on the back of food. It is actually a misnomer since a kilocalorie is 1000 calories, but I guess the food industry didn't like saying that olive oil had 100,000 calories per tablespoon in it lol.
you guys are a wealth of information. Lately I have been working out near 8-12 reps. / 3 sets. I'm now going to up the weight and limit my reps around 4-6. Last time I worked out I did this and I had a hellva pump. Well see where it gets me.
LakeMountd, your full of some great info man.
The hell are you guys talking about ?
you could always start by breaking down your macros 33, 33, 33 then from there acess how your body reacts after about 2 weeks if u feel u need more carbs, drop some fats add some carbs, acess this for another 2 weeks.
Everybody's different it's all about finding that sweet spot
I disagree and agree. I think that pump training IS optimal for growth when combined with fiber destruction type training. To expand on what you said, "taking advantage of the full rep spectrum" FD/FS training makes alot of sense for hypertrophy. Using heavier weights with controlled negatives for optimal fiber destruction and then pumping the muscle full of blood (even better if AAS and other anabolics/anticatabolics are flowing in one's veins) so as to take advantage of the increase in blood flow (which isn't usually present when not training and recovering between workouts). It has been working well for me at least