im currently Bulking @4500 calories and thinking of upping my fat intake with some pb, olive oil, etc. i am currently getting ~130g and wondering how much is too much?
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im currently Bulking @4500 calories and thinking of upping my fat intake with some pb, olive oil, etc. i am currently getting ~130g and wondering how much is too much?
are you bulking while being natural or enhanced and on cycle ? if your on a cycle what compounds and dosages ?Quote:
Originally Posted by KCMann
what is your weight, height, and estimated BF% ?
let me know and I can better help you out
on test e 600mg/wk 185lbs 6' 15%.Quote:
Originally Posted by GearHeaded
yep you definitely need to put some mass on you to help fill out that 6 foot tall frame. you sound like a classic ectomorph with a super fast metabolism. Fats are going to be your 'calorie filler' , meaning that if you have days that you struggle to get enough calories in then fats are going to be the fastest way to get them in.Quote:
Originally Posted by KCMann
Protein contains 4 calories per gram
Carbs contain 4 calories per gram
Fats contain 9 calories per gram
Protein is very high thermogenic and you burn up to 30% of each gram you consume just to digest and metabolize it. this is great for weight loss , that means your essentialy burning a bunch of calories doing nothing but sitting there trying to digest your chicken breast.
This is however NOT great for bulking. where as fats and carbs are about 5% is all.
when your on steroids your body becomes very efficient at utilizing protein and retaining nitrogen, so you don't need near as much of it as you would if you were natty.
SO , my advice is to keep your protein at a fixed amount and keep it moderate (too much protein is going to just rev things up and make you burn through more calories then you need to). I'd say 250g of protein daily.
Then, up your CARBS big time. this is going to fuel you and help drive nutrients into muscle cells when glycogen is replenished . 500-600g a day.
then fill the rest in with fats. 130g is about right.
I don't think you need to purposely up your fat intake if your already capable of getting in 4500 calories a day. I'd lower your protein, up your carbs, then see where your at and fill in the rest of the calories with fat.
if you start putting on too much body fat with this bulk, then a few simple adjustments can be made. for starters, simply separate your fat and protein meals from your protein and carb meals. cycle your carbs and your fats. etc.. but at this point you need to grow so start with the basics
Doesn’t seem bad at first sight, but what are you other macros and how are you meeting them?
protein is 280-300, carbs ~450
300 grams of protein is more then you need right now .. your burning through 360 calories a day just to digest that much protein . thats like spending 90 minutes per day on the treadmill doing LISS. its a waste when your trying to bulk while running AAS. your just turning your wheels.Quote:
Originally Posted by KCMann
that much protein would be great if you were trying to cut. but not for a bulk
Way too much protein, i would go 1.5 times body weight max.
No amount of fat is too much when your trying to bulk. Too much for health... That's a different question or goal. Restricting calories can be healthy... Being lighter has its advantages. But if your goal is bulking then add in two and a half Tbsp peanut butter which I think is about 250 kcal to one of your meals consistently for two weeks. Then add in after two weeks if no change 2 Tbsp olive oil. Then in another two weeks 2 and a half more Tbsp peanut butter. Repeat this process until you start gaining weight... Work in 2 week increments to reevaluate whether or not your gaining weight. It's the goal man. I did this with peanut butter for football myself when bulking and it worked plain and simple.Quote:
Originally Posted by KCMann
Could also keep the fat the same and drink milk with every meal. Drink a gallon a day, you will gain weight
Oh, he’d gain weight alright. The only things that I’ve ever seen come out of GOMAD are bitch-tits and sad lifts.Quote:
Originally Posted by Clove1234
funny GOMAD is my excuse for my gains if anyone ask. im 7 weeks in and not gaining much weight after the initial water weight but i am getting bigger some of my cloths are getting tight AF around the chest.Quote:
Originally Posted by Gallowmere
If you can get the majority of fats from mono and poly unsaturated fats you'd have less concern about fats killing us from the inside out? Is this correct, GH?
new research is showing that our old assumptions that high amounts of dietary saturated fat is linked to heart disease is wrong and it has much more to do with other hereditary, dietary, and lifestyle choices. so FAT got a bad rap for years.Quote:
Originally Posted by Berzerk
fat is an ESSENTIAL nutrient. Saturated fats are used to make cholesterol and cholesterol derived hormones. but like most things in life, moderation is key (heck drinking too much water at a single serving can kill you).
its a good idea to just get a good variety of fats (other then the process vegetable and canola oils)
heres a good video featuring a medical doctor discussing benefits of saturated fat as well as the monos
https://www.youtube.com/watch?v=CwPyn5kekR8&t=9s
You can always monitor your physique and adjust as necessary....
As good rule of thumb for most meals is to aim for a 3-2-1 ratio of macro nutrients....
That is, Carbs-protein-fat, at the said ratio...
Exceptions exist for this rule of thumb of course. Example being a before bed meal which would obviously be a good time to adjust this ratio entirely to avoid a consumption of carbs
why would you want to avoid consumption of Carbs at night ? especially if your workouts are later in the day or evening.Quote:
Originally Posted by CMB
Some myths will never die.Quote:
Originally Posted by GearHeaded