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Amount of Carbs and fat when bulking?
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10-15-2003, 10:21 AM
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#1 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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Amount of Carbs and fat when bulking?
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com As i hear so many different answers to this question, can someone with a little tad more experience than myself tell me?
How many grammes of carbs and fat should be consumed per day when on a bulking phase. Now you might say why do you want to bulk as im already 210 lbs but i am solid and need to pack more on and obviously lose a little bit of the winter coat...lol ....cheers Bodferret Also i am consuming around 450 grammes of protein a day, for the last 6 weeks, so i need to get an average number, so i can restructure my diet accordingly. |
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10-15-2003, 10:37 AM
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#2 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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That depends on how many calories you want to consume a day.
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10-15-2003, 11:16 AM
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#3 |
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the one & only
Administrator
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Exactly, as well as the macro breakdown that you use: Protein, Carbs & Fat %'s.
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10-15-2003, 12:18 PM
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#4 | |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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you see Prince a typical answer for a typical question!
Is my question not just that Quote:
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10-15-2003, 12:27 PM
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#5 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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What macro breakdown do you want with those 5000 calories??
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10-15-2003, 12:30 PM
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#6 |
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the one & only
Administrator
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You could do 45% P, 35% C, 20% F
with that your total daily carbs would be 1,750 based on a 5,000 calorie diet. |
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10-15-2003, 12:30 PM
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#7 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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Say you use 40/30/30...................
2000 calories would be from protein and 1500 each from carbs and fat. Depends on your food sources as to how many g you will get in these calories. |
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10-15-2003, 12:31 PM
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#8 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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We have to stop doing this P!
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10-15-2003, 12:51 PM
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#9 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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sorry Dg i dont get you mate what is the P! above.
Anyway i have posted my photos at the bottom so take a look. I dont know much about % of macros thaqt is why im asking you lot as im sure you know more than me. What is the normal. Ok let say i only want to consume around 100 grammes of fat per day what should i work this out at and 450 grammes of protein. Really the answer i am looking for is this! Say i consume 600 grammes of carbs per day on a cycle is this too much for me or should i lower it? I think thats what i was actually trying to ask but could not find the right words.....lol |
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10-15-2003, 12:53 PM
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#10 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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oh i get you if i am correct you are talking too Prince!!
so go on let me in on the situation...what are you both doing. You are a man of the law aree you not dg you can tell me....lol oath and all |
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10-15-2003, 12:54 PM
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#11 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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P stands for Prince. We seem to be agreeing today!
We can't actually tell you how many grams of p/c/f to take. If you break the calories down like I showed you, the #of grams of each will vary depending on your diet. If you focus solely on grams, your calories will be way off. |
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10-15-2003, 01:22 PM
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#12 | |
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the one & only
Administrator
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Quote:
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10-15-2003, 01:27 PM
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#13 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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BF, in other words, you have a lot of flexability. You can do this alot of ways. You just need to experiment and find what works for you. Now I know what Jodi goes through!
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10-15-2003, 04:44 PM
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#14 |
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Registered User
Join Date: Apr 2003
Location: London, Ontario, Canada
Posts: 412
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damn, i'd explode if i ever tried to eat 5000 cals of clean foods in a day
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10-15-2003, 04:45 PM
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#15 |
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the one & only
Administrator
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same here, the highest I go is around 3,000
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10-15-2003, 04:52 PM
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#16 |
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Registered User
Join Date: Apr 2003
Location: London, Ontario, Canada
Posts: 412
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my buddy told me his roomate is trying to go on some crazy power lifters meal plan which consists of 8000 cals a day!!!
i think he may have mixed up the numbers though because that just sounds ridiculous! his roomates a big boy but i swear that many cals will only get you fat... however, my buddy also told me he put some chicken on the bbq one night, came back 10 minutes later and there were 4 jumbo sized burgers that his roomy had put on for himself to eat for dinner not too sure about this meal plan... sounds a little crazy to me! |
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10-15-2003, 04:53 PM
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#17 |
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the one & only
Administrator
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does he want to get fat?
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10-15-2003, 05:01 PM
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#18 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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phew you lads are hard work...it must be because ye are yanks and are still trying to find your heads...i ask one simple question ...How many carbs per day when bulking? and you are running to each other like lovebirds squabbling.
I will tell you this, i will find the info of one of my english boards and post it up for you , so you can gain a little knowledge of the pupil how about that. I was not looking for exact to the gramme...all i was questioning was if i was consuming to many carbs thats all....dont reply to this just read it and weep...lol moderators you make me laugh.. Pure sarcasim Prince, if you feel up to the job just come over mate and prepare my meals...i think it would be full off MRP`S and protein and whey shakes maybe a tin of tuna here and there....lol dg why are you worried about what Jodi goes through...well that girl knows her stuff. Keep your comments to those who give a f**k because you dont need to post if you dont have an answer. Thank you Boys dont forget the name....Bodferret |
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10-15-2003, 05:12 PM
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#19 |
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Registered User
Join Date: Apr 2003
Location: London, Ontario, Canada
Posts: 412
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squatters! get off me land!
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10-15-2003, 05:13 PM
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#20 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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I FOUND THE ANSWER AND DO YOU WANT TO KNOW LADS IT WAS HARD BUT I GOT IT IN THE END...LOL
Maybe he should talk to you guys....lol Here you go make sure you print it out because it is knowledge you both obviously never had. Macronutrient Breakdown Here is the breakdown of macronutrient intake when bulking: Protein- A lot of people drastically reduce their protein intake when bulking and it is true you do need less protein during bulking than you do when cutting. However, if you are training intensely you still need a lot more than most people. I would recommend at least 1g per pound of bodyweight. Carbohydrates- Carbs are very protein sparing and they give you energy to fuel your workouts, so you need a lot of them. Carbohydrates also increase your glycogen stores in your muscle cells. High muscle glycogen levels are associated with increased protein synthesis and anabolism. Carbs also stimulate a greater insulin response than any other macronutrient. An insulin spike after your workout has been clinically shown to increase your protein synthesis and recovery. Sugars elicit the greatest insulin response so consuming sugar after you workout can have a very anabolic effect. However this does not mean that you should eat sugar all day. I'm sure your asking yourself "why not, if sugar stimulates insulin and insulin is anabolic, why not try to stimulate insulin release all the time?" First of all hormones don't work that way. If you continually bombard your body with sugar it will react by decreasing its insulin sensitivity. Over a long period of time this can lead to type II late onset diabetes. (Obviously not good). Also, insulin is very anabolic but it is also the most fattening hormone in the body when it is over-secreted. The reason you can get away with a large insulin spike after your workout is because your body needs most of the calories you are giving it for muscle repair and glycogen storage. Because of this your body will most likely not store those calories as fat. During the rest of the day however you should try to stick with complex carbohydrates. I recommend consuming at least 2.5g-3.5g of carbs per pound of body weight. Fats- Fats are involved in hormone production and also have a protein sparing effect. About .3g-.4g per pound of bodyweight good fats are about all you need in the off season. I know a lot of guys that consume massive amounts of fat when bulking. My question is why? Your body can't do anything with the extra fat. If you are having trouble putting on weight take those extra calories and add them into your protein count for the day. If you are still having trouble making gains add more carbohydrates. They are both more usable by the body than fats and are more adept at helping the muscle building process. Only as a last resort would I add in extra fat. The end.... |
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10-15-2003, 05:30 PM
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#21 |
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Registered User
Join Date: Sep 2003
Location: Ireland
Posts: 41
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So now i have the answer...
when you are 210lbs and bulking up you need 1g protein per lb bodyweight 2.5-3.5g carbs per lb bodyweight 0.3-0.4g fat per lb bodyweight 420g protein as normal for me 525-735g carbs 63-84g fat was not that hard now lads was it. Thanks for nothing...lol |
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10-16-2003, 07:15 AM
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#22 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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and you want to bulk ..why not get big and lean at the same time. For me there is not more bulking so to speak. I rather stay at 6% and gain 15 lbs of lean muscle mass then gain 30 lbs of slop and water. bulking is your BMR + activity levels and then add 250 caloires for 2 weeks ratios are 45 p 30 f 25c ( taken mainly at breakfast pre and post workout ) p/f taken out side post workout window
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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10-16-2003, 08:04 AM
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#23 |
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Guardian of The Homeland
Super Moderator
Join Date: Jan 2002
Location: Charlotte NC
Posts: 16,938
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BF, that is not what you asked. You asked how many grams you needed. Not how many g/ per pound of bodyweight. We could have told you that. We did answer you. Sorry you were just to ignorant to understand.
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10-16-2003, 08:11 AM
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#24 |
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the one & only
Administrator
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what an ass wipe.
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10-16-2003, 08:17 AM
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#25 |
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Pizza the Hut
Super Moderator
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Those things are individual man, 5,000 calories as an example would bloat me all to heck, as would this talk of near 600g carbs
 You have to discover what works for your own body through experimentation and keeping track of this in a log. |
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