Macronutrient Ratios

[CerealKiller]

Would like to get some opinions on optimal macronutrient ratios you've found to be successful for bulking and cutting excluding keto/low carb diets. As an ecto-mesomorph I'm leaning towards a 40-40-20 (pro-carb-fat) of 3000 cals as a maintenance level, no lower than 2400 cals for cutting, no higher than 3600 cals for bulking. I'm 6' 205lbs about 12%bodyfat.

[YellowJacket]

Damn, how'd I miss this one?

Do you know your BMR first of all? If you dont, check the link in my signature to Matt's BMR calculator.

Personally, for bulking I like a 40/40/20 or sometimes if Im looking to gain quick a 30/40/30. My calories are around 250-300 above maintainence.

For cutting, I usually do a 50/25/25, or something near that.
And my calories are usually 250 below maintainence for that day.

[Biggs]

echo YJ, them looks good . I find that personally, relatively higher protein ratios seem to work better either way... matt's calculator is an excellent tool

[Matthew D]

Hey YJ is the 50 carbs or protein in your cutting?

[YellowJacket]

Protein

[Matthew D]

Thought so just wanted to make sure on it before I start working on my cutter.. I think that what was my main problem in the last go around.. protein was too low.

[CerealKiller]

Great. Thanks for the input. Asked the same question at bb didn't get 1 response yet. My maintenance level is around 3100 cals so I'll start from there.

[pudgy]

i have lost almost 80 pounds following a 70/15/15 diet.

[nightop]

does the question pertain to on cycle or off?

[CerealKiller]

Originally posted by nightop
does the question pertain to on cycle or off?

Off cycle.

[nightop]

hypercaloric ("bulking") = 50/25/25
hypocaloric (non-keto, "cutting") = 35/35/30