Torn between fat/carb percentages, other diet stuff

[FishOrCutBait]

Heres my planned bulking diet, so far... Were in the very basic stages here.

BULK
180lbs,
3000 cals
40% protein,
here's where the problem is. Im not sure whether I should run a 40/40/20, or 40/35/25 or a 40/30/30 ... Im leaning towards the 35/25 split, 35 being carbs, 25 being fat

 

[FishOrCutBait]

because at the 35/25, id be gettin about 80 g fat a day, and 13-14 g per meal, excluding breakfast/prebed, in which I would take the fat from breakfast, and put it at bed-time... same thing with the majority of the carbs at bedtime, ill be puttin em at breakfast

 

[FishOrCutBait]

Emma!!! Save Meeeeeee!!!

... I Love You!!!

 

[Jodi]

Bulking..........then I'd stick with 40% carbs & protein and only 20% fat.

 

[Emma-Leigh]

Emma!!! Save Meeeeeee!!!

... I Love You!!!

LOL

Ok... Ok... I'm here.... Geeezzz... Can't a girl get some sleep?!

Heres my planned bulking diet, so far... Were in the very basic stages here.

BULK
180lbs,
3000 cals
40% protein,
here's where the problem is. Im not sure whether I should run a 40/40/20, or 40/35/25 or a 40/30/30 ... Im leaning towards the 35/25 split, 35 being carbs, 25 being fat

because at the 35/25, id be gettin about 80 g fat a day, and 13-14 g per meal, excluding breakfast/prebed, in which I would take the fat from breakfast, and put it at bed-time... same thing with the majority of the carbs at bedtime, ill be puttin em at breakfast

Right - I don't work of diet ratio's. I work of lean mass. So what is your BF%?? As you are bulking I would assume you are <15%?? Something around 12%?? Anyway, you can always alter according to your real BF% later.

Anyway, lets say you are 180 pounds and 12%. This would put you at ~160 pounds lean mass...

Start with your protein intake.
Aim to get ~ 1.5g pound/lean mass = 240g.
If you want, increase to 1.5g/DESIRED lean mass (eg: if you are aiming for 10 pounds lean mass, go for 255g protein).
So, 250g protein would probably be a maximum you would need (1000 cals).

(300g/day is rediculous - you don't need that much and your growth will not improve with this type of intake... Infact, you don't need 250g either... but most people like these higher figures so you can use it if you want).

Then calculate your fats.
Minimum of 0.3g/pound lean mass. (ABSOLUTE minimum usually for cutting)
For bulking, you would be best up near 0.40-0.5g/pound lean mass.
So for 160 pounds = 65-80g fats.
Say 72g for a happy medium (650 cals).

That leaves you with carbs and assuming 3000 cals is the correct calorie figure for you:
3000-1650 = 1350
340g carbs.

That would put you at a ratio of 45% carbs, 33% protein, 22% fats


You can still put your carbs at breakfast and pre/post workout. But there is no need to remove fats from breakfast (unless it is right before training). And, yes, keep fats spread evenly over the day (except immediately pre and post WO)... But there is no need to load excessive amounts pre-bed. If you get between 5-15g/meal then that is fine.

 

[FishOrCutBait]

Really? Thats only about 66g of fat... Now, is that going to be enough?

 

[FishOrCutBait]

My thing is, I eat breakfast, and then I eat an hour later, So, I have to eat stuff that'll digest fast, because I wont be able to get food in until about 4 hrs later, if i dont eat 1 hr after bf...

 

[Emma-Leigh]

Really? Thats only about 66g of fat... Now, is that going to be enough?

I think that ~70-80g would be better. But to do that I would decrease protein slightly (230-240g) which would put you at 45% carbs, 30% protein, 25% fats.

But most people would not be comfortable with this (they feel 'funny' putting their protein 'ratio' below 35-40%... In reality - ratio's are really not important - as long as you are getting enough per pound lean mass then it doesn' matter what % of your diet it makes up...).

 

[FishOrCutBait]

So, so far Ive got

250G protein,
340g carbs,
75g fat...

... Hm...

 

[FishOrCutBait]

kk... Thanks!.... Anything else you both would suggest? (ive got the dream-team on my hands here, and I cant think of a stinkin question...)

 

[Emma-Leigh]

My thing is, I eat breakfast, and then I eat an hour later, So, I have to eat stuff that'll digest fast, because I wont be able to get food in until about 4 hrs later, if i dont eat 1 hr after bf...

Well you could have a breakfast with protein/carbs and fats and that would probably hold you for the 4 hours (esp. if you had some casein protein and adequate fibre in that meal).... In reality waiting 4 hours is not too long.

(Or, if you were concerned about getting a 'rapid protein' uptake in the morning then some whey ~30 minutes before breakfast would cover this.... and then have a good breakfast).

 

[FishOrCutBait]

What do you think of using both ground flax seed and flax oil?

 

[FishOrCutBait]

Well, like I said, If I do like I have been, will it hurt me at all? Or rather, not be beneficial? Ive been having 1/2 cup ground oats, 2 scoops ON's whey... Im thinking of adding a nanner, or some other fruit

 

[Emma-Leigh]

So, so far Ive got

250G protein,
340g carbs,
75g fat...

... Hm...

This looks fine. Monitor yourself over the first 2-3 weeks. If you are gaining too quickly cut back slightly. If you are not gaining fast enough - add some more carbs and some fats.

You don't need more protein than that at this stage. Once you start gaining some significant lean mass you could then consider increasing it further.

 

[FishOrCutBait]

Mmkay, thank you! And keep up on green and leafies, and broccoli, right?

 

[Emma-Leigh]

Well, like I said, If I do like I have been, will it hurt me at all? Or rather, not be beneficial? Ive been having 1/2 cup ground oats, 2 scoops ON's whey... Im thinking of adding a nanner, or some other fruit

In reality - I don't think it will make a bit of difference at the end of the day! But I like to have some fats in most of my meals - it helps stabilise blood glucose in response to a meal... etc etc.

Personally - I would go for one big-old breakfast instead of 2 rushed meals. You definately need more carbs than this - I eat more than 0.5 cups of oats for a serve!

What about something like:
0.75 cups oats (40g carbs)
1 large banana (28g carbs)
1 scoop whey (25g protein)
0.5 cups 1% cottage cheese (14g protein)
2 tbs ground flax (8g fats)

That would be a good meal and hold you through till your next meal.

 

[Emma-Leigh]

What do you think of using both ground flax seed and flax oil?

Both are fine as part of a well balanced diet. But the meal offers the benefits of fibre, protein and other nutrients....

Flax oil is not as good as fish oil, but it is still a good source of healthy fats if you need an additional sources. My only issue is that it has a good dose of omega-6 fats in it as well... Which you usually don't need to supplement. So, assuming you are getting your omega-3's from fish oils you are better off adding olive oil for an added fat source.

 

[FishOrCutBait]

That would leave me with about 5 meals a day, and, like I said, 4+ hours between that meal and the next...

 

[Emma-Leigh]

Mmkay, thank you! And keep up on green and leafies, and broccoli, right?

And now I am late for work....

 

[FishOrCutBait]

Hmmm... Olive oil keeps better too... (note to self)

 

[FishOrCutBait]

Well, get going! Thanks for the help!

 

[Emma-Leigh]

That would leave me with about 5 meals a day, and, like I said, 4+ hours between that meal and the next...

That is fine... But if you are really concerned why not just eat this meal for when you were planning to have the second meal?? Or even halfway between the two times?

 

[FishOrCutBait]

... Whoah, what now? Okay, here, I eat breakfast at appx 6:20-30, and I eat again at about 7:30-7:45, because that's when school starts, and Im basically either getting ready for school, or on the bus in between the two. Then I can eat again, 3 hrs later at lunch.

 

[Emma-Leigh]

... Whoah, what now? Okay, here, I eat breakfast at appx 6:20-30, and I eat again at about 7:30-7:45, because that's when school starts, and Im basically either getting ready for school, or on the bus in between the two. Then I can eat again, 3 hrs later at lunch.

Ok - No problem then. Just eat at 6.30 and then eat at 10.30am.

Don't stress!! It is really not that significant!!