total calories, macronutirent ratios & online diet diarys

[n4529359]

what is the ideal total calories while

-bulking
-cutting

what is the ideal macronutrient ratios while
-bulking
-cutting


also does anyone use an online diet diary or similar? if so what one?

[hawktribal]

depends on the individual

[novastepp]

i figure my daily caloric needs.
then i figure my macro breakdown in reference to my calorie needs
then i add 500 to it for bulking and reduce it by about 500 when cutting...
i make my own diet...
i go 40/40/20 pro/carb/fat when bulking
and i go 40/35/25 pro/carb/fat when cutting (i up my EFA's when i cut)
hope this helps a lil...

[Kärnfysikern]

weight in ibs times 10-12 is a decent estimate of the ammount of kcal you need to keep your weight. Add 500 kcal/day to gain weight and ditch 500kcal/day to drop weight.

Ratios is highly individual. But I almost always keep protein at 40-50% of kcal.

I log everything on www.fitday.com

[n4529359]

cheers u guys have been a big help.
just trying to really finetune my diet the caloric ratios have been helpfull.
i also just realised my bulking diet cuts short of my daily caloric needs by about 500 meaning i need about 1000 more calories during a bulker . and my ratios are all screwed up. i still manage to put on weight easily

[LAGMuXle]

cheers u guys have been a big help.
just trying to really finetune my diet the caloric ratios have been helpfull.
i also just realised my bulking diet cuts short of my daily caloric needs by about 500 meaning i need about 1000 more calories during a bulker . and my ratios are all screwed up. i still manage to put on weight easily

I would suggest posting your diet you currently have now, and we can break it down for you.

If you have not done any reading yet, then I would suggest doing some before posting. This way you can answer some of your questions up front.