protien carb and fat ratio

[Gitlarge]

This is a question I have searched the forums and maybe I missed it if so I appologize.

I am 35 6ft1 and 230lbs with around 14% body fat had a weight loss of over 115 lbs and working out for 3 years with tons of cardio. I am looking to add lean muscle. I hear about 1.5 to 2grams of protien per pound of body weight but what about the other stuff. Carbohydrate ratio and Fat ratio.

I figure I need to eat about 3000 calories aday to maintain my weight I figure 1840 of that should be good protien what should the 1160 be comprised of. I am concidering running a cycle this would be my first one if you have any recommedations on that aspect with diet I would appreciate the info.

alright gentlemen and ladies flame away

[abbot138]

What is your current lift/cardio schedule like, (I will assume you are at least lifting 4 days a week, cardio 4 days a week) I would have to say you are under eating. You should be at about 3700 calories, just for maintenance. But again I would need to know your activity level.

[Gitlarge]

I am lifting 5 days a week I like to seperate body parts with abs thrown in every day and I am doing at least 5 days of cardio as well usually running, sometimes swimming and biking

[abbot138]

Yeah, then at least 3700 for maintenance. What are your goals. Sounds like you want do kind of a lean bulk????

[abbot138]

Try this 3800 calories. 428g/carbs, 380g/protein, 63g/fat.

[Gitlarge]

yes a lean bulk would definetly be what I am looking for. I will give that a try I used to be fat so the whole carb thing kinda scares me a little bit but I guess if I start putting on weight in the wrong places I can pull that back a bit or pick up more cardio or just wear a strechy pants.

[FallenWyvern]

Try this 3800 calories. 428g/carbs, 380g/protein, 63g/fat.

Looks good to me. You could do 100grams fat and 200grams less carbs. I would keep protein and fat levels static and only adjust carb amounts to get desired results. Go three weeks. No gain add 100g carbs, to much fat gains adjust down 100g carbs.

GL

[Gitlarge]

see and this is why I come here because there is a wealth of knowledge from all over the world in one local place. this board rocks. thanks guys and for anyone else please feel free to chime in I am always looking for advice I gotta keep my body guessin.

[M302_Imola]

Looks good to me. You could do 100grams fat and 200grams less carbs. I would keep protein and fat levels static and only adjust carb amounts to get desired results. Go three weeks. No gain add 100g carbs, to much fat gains adjust down 100g carbs.

GL

^^^^I agree. I am guessing this guy has a endomorph body type which will limit his carb usage to breakfast, pre-workout, pwo. Protein and fat should stay static with carbs fluctuating on lifting and non-lifting days. Protein 1.5-2g/lbs body weight, carbs 1g/lbs body weight, fat around 50-60g/day. Hope this helps.