Thread: How is my bulking diet?

upp

no one?

What's the total calories on that? At first glance it looks protein light to me. Are you on cycle? If you're on you want 2g per lb. Even if you're off I eat more protein than you and I'm. 145lb girl. Get that up to 300g

And your fat is WAY TOO LOW. 100g s day is cutting for me. You need at least 200g foe bulk. Double your fat servings or add it to your cooking method or something.

Where did you get this diet? How is it going for you? Are you gaining any weight at all? I really doubt it. That doesn't look kike more than 2k. All a day to me (just glancing)

Originally Posted by Agentyes

What's the total calories on that? At first glance it looks protein light to me. Are you on cycle? If you're on you want 2g per lb. Even if you're off I eat more protein than you and I'm. 145lb girl. Get that up to 300g

And your fat is WAY TOO LOW. 100g s day is cutting for me. You need at least 200g foe bulk. Double your fat servings or add it to your cooking method or something.

Where did you get this diet? How is it going for you? Are you gaining any weight at all? I really doubt it. That doesn't look kike more than 2k. All a day to me (just glancing)

I;m natty.

200g fat a day???

I make that 3,060 calories a day, looks good to me if workouts are 4 times a week only.
An additional 100 grams of fat would bring you up to 3,960 calories a day.
If I was going to increase anything it would be protein but only if you are not gaining on this protocol.
Good luck!

Originally Posted by fqqs

I;m natty.

200g fat a day???

You're supposed to be gaining weight aren't you? Like I said I cut on 100grams of fat a day. You for sur need more than 100. If 200 scares you bump it to 150 for a couple of weeks first. Adding 50 grams of fat would involve 2TBs peanut butter, 1oz of nutz and 1TBS of coconut oil (cook some protein in it) pretty simple. You also need more protein and if you don't want your calories to go up too much shave off some of those carbs. I don't Like the breakdown on your macros.

And the million dollar question is... how is the bulk going on the diet you describe?

I think your diet looks good if a clean bulk is what you are going for. Looks to me like you did your homework. At 3,060 calories a day your macros are 40% carb, 30% protein, and 30% fat. At 175 lbs and 14% bodyfat, you are about 150 lbs lean mass. So 225g of protein would be 1.5grams of protein per lb of lean mass, which imo is perfect. If you are not gaining weight then I would up the fat some, cut the carbs some, and add some more protein. Otherwise, carry on.

Originally Posted by essential

If I was going to increase anything it would be protein but only if you are not gaining on this protocol.

Increase Protein?

That doesn't make much sense.

Consuming 220 gram of protein at 80 kg means he's consuming 2.75 gram per kilo of body weight.

That is MORE than enough protein.

High Protein Decreases Testosterone

Research indicates testosterone production is influence by your carbohydrate to protein diet ratio.

Diets with a high protein to carbohydrate ratio decrease testosterone production.

Carbs To Protein For Testosterone

Reseach shows a 2:1 to 4:1 carbodhydrate to protein intake.

Diet-hormone interactions: protein/carbohydrate rat... [Life Sci. 1987] - PubMed - NCBI

"Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet than during a high protein diet..."

Testosterone, Hormones, and Weight Loss | Men's Health

"...a 2-to-1 carb-to-protein ratio that's optimal for raising testosterone levels..." Sports Nutritionist Tara Gidus, R.D

Cortisol and Testosterone ? BACHELOR HELL

"A high percentage of protein in the diet *decreased* testosterone, even more than a high percentage of carbs. In fact, a carbrotein ratio of 4:1 was associated with the highest testosterone levels."

Carbohydrates 320grams:Protein 220 grams

This is a ratio of 1.45:1 carbohydrate to protein.

That not too far off.

However, to maximize testosterone production you want at least a 2:1 carbohrate to protein intake.

There are some additional hormonal benefits to increasing carbohydrate intake, another topic for another time.

Your Choices

1) Increase your carbohydrate intake to 440 grams per day.

This will put in you the 2:1 carbohydrate to protein ratio. (440 grams carbohydrate:220 grams protein).

I see this as the best option.

2) Decrease your protein to 160 grams per day. (320 gram carbohydrate:160 gram protein).

Kenny Croxdale

Originally Posted by JerseyDevil

I think your diet looks good if a clean bulk is what you are going for. Looks to me like you did your homework. At 3,060 calories a day your macros are 40% carb, 30% protein, and 30% fat.

Macro Precentages

Overall the precentages are ok.

Adjusting the carbohydrates higher would make it more effective.

Originally Posted by JerseyDevil

At 175 lbs and 14% bodyfat, you are about 150 lbs lean mass. So 225g of protein would be 1.5grams of protein per lb of lean mass, which imo is perfect. If you are not gaining weight then I would up the fat some, cut the carbs some, and add some more protein. Otherwise, carry on.

Protein Intake

The guidelines for protein per pound are the conversion of gram per kilo of body weight to gram per pound.

Research shows that 1.2 to 2 gram per kilo of body weight of protein is all you need.

Protein intake for an 80 kilogram athlete would be 98 to 160 grams per day.

That would mean a 176 lb (80 kilo) athlete's recommended percentage would be .55 to 1 gram per pound of body weight. That would fall within the 98 to 160 gram of protein recommended above.

Protein Per Pound or Lean Mass

Basing protein intake on gram per kilo or pound of Lean Mass does makes more sense. It provide you with a more definitive protein intake that is specifically based Lean Mass rather than the general guideline of body weight.

Side Note

Another fascinating correlative factor that falls in line with Protein Per Pound/Kilo of Lean Mass is the quality of the protein you consume.

So, the quality (how good) as or more important than the quanity (how much you eat).

Leucine "The Anabolic Trigger"

The amount of Leucine in protein is one of THE determine factors in muscle growth. Animal proteins are rich sources of Leucine.

Fat and Carb question

Post #30 break the number down for you.

1.5 gram Per Pound of Lean Mass

The 1.5 grams per pound of Lean Mass formula doesn't make much sense based on the information provided on carbohydratesrotein ratio.

Thus, if you were to increase your protein intake to 225 gram per day, you would need to increase your other macro nutrients, as well.

Increasing Carbohydrates and Fats

Based on the above information of at least a 2:1 carbohydrate to protein intake you'd need to ingest 450 gram of carbohydrates.

Based on caloric intake of fats being 30%, you fat intake would need to increase to 128 grams.

These are good "ball park" guidelines.

Kenny Croxdale

Originally Posted by Kenny Croxdale

Increase Protein?

That doesn't make much sense.

Consuming 220 gram of protein at 80 kg means he's consuming 2.75 gram per kilo of body weight.

That is MORE than enough protein.

High Protein Decreases Testosterone

Research indicates testosterone production is influence by your carbohydrate to protein diet ratio.

Diets with a high protein to carbohydrate ratio decrease testosterone production.

Carbs To Protein For Testosterone

Reseach shows a 2:1 to 4:1 carbodhydrate to protein intake.

Diet-hormone interactions: protein/carbohydrate rat... [Life Sci. 1987] - PubMed - NCBI

"Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet than during a high protein diet..."

Testosterone, Hormones, and Weight Loss | Men's Health

"...a 2-to-1 carb-to-protein ratio that's optimal for raising testosterone levels..." Sports Nutritionist Tara Gidus, R.D

Cortisol and Testosterone ? BACHELOR HELL

"A high percentage of protein in the diet *decreased* testosterone, even more than a high percentage of carbs. In fact, a carbrotein ratio of 4:1 was associated with the highest testosterone levels."

Carbohydrates 320grams:Protein 220 grams

This is a ratio of 1.45:1 carbohydrate to protein.

That not too far off.

However, to maximize testosterone production you want at least a 2:1 carbohrate to protein intake.

There are some additional hormonal benefits to increasing carbohydrate intake, another topic for another time.

Your Choices

1) Increase your carbohydrate intake to 440 grams per day.

This will put in you the 2:1 carbohydrate to protein ratio. (440 grams carbohydrate:220 grams protein).

I see this as the best option.

2) Decrease your protein to 160 grams per day. (320 gram carbohydrate:160 gram protein).

Kenny Croxdale

You just handed me my ass on a plate Kenny, damn you and your scientific answers

Originally Posted by essential

You just handed me my ass on a plate Kenny, damn you and your scientific answers

That was not my intent.

I just wanted to provide more detail and an analytical perspective.

Kenny Croxdale

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