Some hopefully simple questions regarding clean winter bulk . . . . . .

[richtries]

K, how many calories do you need above your tdee for putting on clean mass?

What is the optimum ratio of carbs/fats/protein?

I'm assuming sat fat should still be kept to an absolute min and high gi carbs only utilised post workout?

And one last thing was the deal with fruit, ok to incorporate that in your daily carb intake, sporadically of course not as a staple?

Thanks in advance.

[gbrice75]

I'd start with 500 above TDEE on workout days, and i'd probably eat AT TDEE on off days to keep bodyfat gains in check somewhat. The ratio is individualistic IMO, but generally i'd say 40/45/15, or if your calories are higher (4000 range) you can probably get away with 35/50/15. A better way to do it is this - fill in the protein macro first, and make it 2g/lb of LMB (not total weight) - round it up. Make fats 15% of the diet, and then just fill in the rest with carbs.

Yes, i'd always keep saturated fats low. I probably still wouldn't eat high GI carbs, but that's just me. I would only recommend them PWO. Definitely ok to incorporate fruit during a bulk - earlier in the day and/or PWO is optimal.

[scotty51312]

X2 ^^ I tried to bulk at 1kcal over tdee and it wasn't such a lean bulk. I'd say 500 is a good place to shoot for

[MACHINE5150]

GBrice nailed it.. I am doing a clean bulk and eat a shit ton of protein.. and not as much carbs as many people recommend.. i do a 55/30/15 split.. the way i see it, carbs don't turn into muscle, protein does.. but i try and keep the carbs to leafy greens to help digest all that protein.. I am 265lbs, 18% BF and eat 500-600g of protein a day, EASY.. usually split up with 1500g of chicken/steak/fish.. plus two protein shakes, 2l of slim milk and 200g of nuts

[gbrice75]

GBrice nailed it.. I am doing a clean bulk and eat a shit ton of protein.. and not as much carbs as many people recommend.. i do a 55/30/15 split.. the way i see it, carbs don't turn into muscle, protein does.. but i try and keep the carbs to leafy greens to help digest all that protein.. I am 265lbs, 18% BF and eat 500-600g of protein a day, EASY.. usually split up with 1500g of chicken/steak/fish.. plus two protein shakes, 2l of slim milk and 200g of nuts

Agreed bro, but remember one thing - insulin is one of if not THE most anabolic hormone in your body. What stirs up insulin activity more than anything else? Carbs! For a bulk, i'd always recommend high protein/high carbs and low fat. But hey, not everything works for everybody the same, and what you're doing obviously works for you.

Keep in mind also that this cat probably isn't 265lbs if he's looking to bulk - 500-600g protein/day would most likely be massive overkill for him (and his kidneys). OP, what is your TDEE?

[richtries]

Keep in mind also that this cat probably isn't 265lbs if he's looking to bulk - 500-600g protein/day would most likely be massive overkill for him (and his kidneys). OP, what is your TDEE?

Cheers for the guide bro seems awesome. Yeah i'm only around 200 lbs with tdee about 3250 kcals .. . .

Been bit busy hence late reply but going to work out macro's soon, diet today for example was

meal 1 6 egg whites, two yolks, two slices wholemeal bread plus bowl of oat based cereal
meal 2 lean meat, yams, green veg
meal 3 tuna, brown rice, veg
meal 4 pwo shake
meal 5 steak, yams, brocoli
meal 6 cottage cheese with anchovies

I know useless with out macro's, coming soon . . . .

thanks again gb.