Which diet to follow for a lean bulk?

[medici999]

Hi guys.

Im Josh, 6ft 2 and 235lbs atm...about 16% bf.

Im naturally an endomorph with mesomorph second...i do struggle to lose fat etc but have a big frame.

What im struggling on with my diet is i'm very carb sensitive..over 300g a day or so and im sooo bloated!

Im trying to lean bulk and at the moment im on 450g protei, 250g carbs and about 110g fats....however,

Would you say my macro's look ok...or could i still gain mass but remain lean on the cha or anabolic diet?

I've been reading into these two diets also, are you familiar with them;

1. The anabolic diet
2. Scivations C.H.A type diet.

What im confused with is this..

Say my calorie requirements to bulk are 4000....would any of the below combos results in more muscle than the other.

1. 450g protein, 300g carbs, 110g fats
2. 500g protein, 100g carbs 180g fats
3. 400g protein, 500g carbs, 50g fats.

Thanks

 

[sassy69]

One comment I'd make is on 100 g of carb w/ no refeeds, you're probably just going to find yourself getting tired too quickly. Its not really enough to fuel any gains. At the least you should do a decent refeed on a regular cycle (e.g. 1-2x/week). I know a number of guys who use the CKD approach for a slow, lean bulk off-season and more aggressive keto for contest prep.

Alternatively if you want a slow, lean bulk, I'd suggest a carb rotation. Basically if you keep the macros the same consistently, IMO you're not going to get the best 'fat burning' while trying to build. The simplest approach is just to match your carbs to your training needs on a day-to-day basis - e.g. leg day = high carb day / lower fats, accessory day = low carb / high fat. I like to approach carb cycling as a macro cycling of fats & carbs while keeping the total cals the same. But equivalently you can include calorie cycling to match your training needs so you're supplying the cals & macros when you are going to use them, and excluding them when they aren't needed.