diet %'s

**sentricyphen** · 09-02-2003, 12:25 PM

i am still trying to get in tune w/my body and all...but till i can make acurate judgement calls as to what my macro breakdowns should be i guess ill just have to go with what works for others on general basis.

right now im bulking. i gain fat easy and muscle is not so easy.
-I eat 30-40-30 on w/o days
-40-30-30 on off days.
-also, during cuts i eat 40-30-30

the cut ratio seems to be fine for me, its just, the bulking ratio;30-40-30... i seem to be getting way to fat from this. however i should mention also i was experimenting w/how much i should gain per week. for the past 5 weeks i have been gaining 2 lbs a week, while 650 cal surplus each day. im dropping this down to 500 and hopefully this will slow gains to 1 lb per week, im guessing ill still gain @ least 1.5 lbs per week, but ill just have to find out i guess.

----so anyways, to my questions

1)would 50-30-20 be a good idea for bulking considering my body type? and do you guys ever switch ratios during any given period if youve had too much fat gain/not enough loss?

2)also, now that i have gained 2 lbs a week for the past 5 weeks, i should probably need to lose 2 lbs a week during my cut, no? any other advice on rates of gains and losses?

**Jodi** · 09-02-2003, 12:37 PM

Originally posted by sentricyphen
i am still trying to get in tune w/my body and all...but till i can make acurate judgement calls as to what my macro breakdowns should be i guess ill just have to go with what works for others on general basis.

right now im bulking. i gain fat easy and muscle is not so easy.
-I eat 30-40-30 on w/o days
-40-30-30 on off days.
-also, during cuts i eat 40-30-30

the cut ratio seems to be fine for me, its just, the bulking ratio;30-40-30... i seem to be getting way to fat from this. however i should mention also i was experimenting w/how much i should gain per week. for the past 5 weeks i have been gaining 2 lbs a week, while 650 cal surplus each day. im dropping this down to 500 and hopefully this will slow gains to 1 lb per week, im guessing ill still gain @ least 1.5 lbs per week, but ill just have to find out i guess.

----so anyways, to my questions

1)would 50-30-20 be a good idea for bulking considering my body type? and do you guys ever switch ratios during any given period if youve had too much fat gain/not enough loss?

Any ratio will work its a matter of finding the one that works best mentally and physically. 50/30/20 will work fine if you feel its something you can stick to.

2)also, now that i have gained 2 lbs a week for the past 5 weeks, i should probably need to lose 2 lbs a week during my cut, no? any other advice on rates of gains and losses?
Not if you've gained muscle. A 2lb gain per week is plenty on a bulk and if you feel you are gaining too much fat than lower your cals. When you cut you can use the same ratio but at a caloric defecit instead. Then count on a pound or so per week for loss.

**sentricyphen** · 09-03-2003, 06:41 PM

what about an isocaloric diet, have you found these to be optimal?

**Jodi** · 09-03-2003, 06:47 PM

That is a way I've never tried. I've read them to be successful. I think any diet is successfull its just a matter of how consistant you are. I don't know of anyone on here that does an isocaloric diet. Give it a try for a few weeks, I'd love to hear the feedback. How did it work, how's energy, how you feel etc.

**sentricyphen** · 09-03-2003, 08:29 PM

sure thing i'll let you know when i give it a shot. first i better stick w/ my current diet for a while though. maybe next bulk cycle.

**sentricyphen** · 09-05-2003, 08:56 AM

exactly how many calories does it take to lose or gain a lb of mass? im guessing theres some kind of formula out there, it probably matters how much you already weigh?

-im really just trying to figure out how to gain exactly 1 lb per week. i seem to gain 2 lbs when i eat 500+cal. would 250+ do the trick?

**fluffy** · 09-09-2003, 08:31 AM

2500 extra calories to gain a pound of muscle. 3500 deficit calories to burn a pound of fat

but it's not really that simply. just because you eat 2500 calories, doesn't mean it'll all go into 1 pound of new muscle. similarly just because you undereat by 3500 doesn't mean you'll burn 1 pound of fat

even gaining 1 lb/week will get you a lot of extra fat if you're natural. i'd aim for 0.5 lbs/week gain

**hardasnails1973** · 09-09-2003, 08:55 AM

where did you come up with 2500 caloires for a lbs of muscle per week ?

**kdwa1** · 09-09-2003, 09:02 AM

Does anybody know the bottom line on calorie intake to make gains and the ratio of protein fat and carb.I had friends years ago who did a few roids and made tremendous gains eating lots of meat etc.Heavy protein loading.

**fluffy** · 09-09-2003, 09:08 AM

"Essentials of Strength Training and Conditioning", Baechle, Earle. 2nd Edition, p. 253 ("Nutritional Factors in Health and Performance" chapter). I've seen the same number in other places too, but this is the only one I can give definite reference for. I agree that the 2500 number by itself is very meaningful, but anyway that's what's usually quoted as caloric requirement to gain 1lb LBM

**fluffy** · 09-09-2003, 10:32 AM

oops i meant "2500 number by itself is NOT very meaningful..."

**sentricyphen** · 09-10-2003, 11:56 AM

hmm well here is my exact situation:

im doing 2 months bulk 1 month cut

i was trying out a gain of 2 lbs per week. and was at first eating 650 surplus cal...ive dropped it down to 250, b/c that was a whole freakin lot to gain. i was gaining @ LEAST 2 lbs a week.

ive dropped down to a 250 surplus for the past couple weeks in hopes of gaining a lb a week. and it seems to be working.

but to my question---- for my month of cut, since ive gained so rapidly, should i consider losing 2 lbs a week @ a 500 cal deficit? or should i even cut for say 2 months, but maybe lose only 1 lb per week?(which would be safer, and of course id still be keeping much of the weight i gained)

b/c if i lose at a rate of one lb per week im only going to be dropping 4 lbs of the 20 that ive gained thus far.

Thread: diet %'s

Thread Tools

Display

diet %'s

Re: diet %'s

calories relating to gains &losses.

Similar Threads

Paleo diet outperforms Mediterranean diet in diabetes

Diet Compliance Vs. Diet Cheating: How Strict Should Your Weight Loss Program Be

The Paleolithic Diet “Fat Loss & Heart Healthy Diet

Cutting diet and simple sugars after workout & please critique my diet

Bulking Diet: Stopped gaining, need advice to up diet

Posting Permissions