leg_press

When bulking which ratio is better
45% pro, 45% carb, 10% fat?
or 30% pro 60% carb 10% fat
or 20% pro 70% carb 10% fat?

"Lift big, eat big, rest big"
"Rome wasnt built in a day"
"Go heavy or go home."

LAM

for a person looking for maximum amounts of LBM I would never go under 30% protein or less than 20% fats. when I design a diet for someone I use their level of activity outside of the gym as my main factor in determining carbohydrate intake.

so I usually have people go from:

30/50/20 to 40/40/20

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

leg_press

Thanks man, one of the trainers at the gym where I started to work out said I should aim to have the same ammount of protein as carbs but didn't mention anything about fat.

"Lift big, eat big, rest big"
"Rome wasnt built in a day"
"Go heavy or go home."

Emma-Leigh

I don't go by ratio's. What you need depends on your lean mass, your exercise level, your body type... It should not really vary depending on your overall calorie content.

For some ectomorphs they might need a massive amount of calories to bulk and therefore their protein requirements might only be 25% of their overall calorie needs. Alternatively, some people may need much less calories, so their protein requirements mean they require a content as high as 40-45%...

The only thing I suggest is that you do not try to do a low carb bulk. Carbs are highly beneficial to gaining lean mass and for helping you to train harder and recover better.

Protein: 1 - 1.5g per pound
Fats: 0.3 to 0.6g per pound
Carbs: As much as you need to fill your goals.

Fill in the rest of your dietry needs with your energy of preference (fats or carbs).