Bulking diet, fat, protein, and carb split?

  1. Bulking diet, fat, protein, and carb split?


    If your bulking, what is the best split for protein, carbs, and fats? Does it matter? Lately, i've been only eating about 100g of carbs a day and the rest from good fats and high protein. Is this a good idea, or should i have lower fat, high carb? I'm bulking just a little over maintenance and want to gain about 1lb a week...


  2. Quote Originally Posted by someguy1984 View Post
    If your bulking, what is the best split for protein, carbs, and fats? Does it matter? Lately, i've been only eating about 100g of carbs a day and the rest from good fats and high protein. Is this a good idea, or should i have lower fat, high carb? I'm bulking just a little over maintenance and want to gain about 1lb a week...
    Here is what I suggest, carbohydrate cycling to gain mass:

    High carb days = 1.5g/lb protein, 1.87g/lb carbs, 0.56g/lb fat
    Moderate days = 1.5g/lb protein, 1.5g/lb carbs, 0.59g/lb fat
    Low carb days = 1.5g/lb protein, 1.12g/lb carbs, 0.64g/lb fat

  3. A typical macro breakdown for bulking begins at:

    CHO: 50%
    PRO: 30%
    FAT: 20%

    However, CHO may be pushed downward (and PRO/FAT upward) if you are insulin resistant.
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  4. You need around 30g of CHO and only about 1.5g of protein to support an extra 1lb of muscle. So bare that in mind when sorting your bulk out.

    30% protein is probably too much. Not necessary.

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