Macronutrient ratio
Patrickfialho
Posts: 5
What's your macronutrient ratio for bulking?
I'm considering 50/30/20 for carbs/protein/fat.
I'm considering 50/30/20 for carbs/protein/fat.
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Mine is 45c/30p/25f
However it's pretty individual and I think it's really just a case of trial and error to see what works for you..
Generally, women are more sensitive to carbs and our hormones cause us to retain more water etc. but everyone is different!
50/30/20 sounds like a good ratio. If you're getting the results you want then stick with it!0 -
Mine is 50/25/25 (C/P/F). Definitely get your protein and fat intake in - somewhere between 1g-1.5g per pound of body weight. Then for fats I think .3 per pound of body weight is good (minimum). Then fill the rest with carbs. That's just my approach though; there's definitely room to play around with it.
It really comes down to how you feel though. Some people feel crappy on lower carb, some feel better with that.0 -
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Ratios don't work out. Always grams > ratios.
.6-.87g per lb of bodyweight in protein. The 1g-1.5g recommendation above is just excessive. Especially on a bulk.
.4g per lb of bodyweight in fat
Fill the remaining calories with carbs.
This. Mine is 45c/25p/30f but that changes to fit minimum protein and fat goals (and Nutella needs).
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If you want to be fat use your ratios, but temporarily, is too much carbs. Once you get to a more ideal weight keep those numbers but in this order fat/protein/carbs.0
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EatPaleoStyle wrote: »If you want to be fat use your ratios, but temporarily, is too much carbs. Once you get to a more ideal weight keep those numbers but in this order fat/protein/carbs.
What are you talking about? Not just the fact that it makes no sense but why would you give macro %age advice to someone when you don't even know their stats? And 50% fat?! - even I would find that a challange.
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Takeaway message - macros aren't everything, but don't neglect any category because they do each have their place. Fats are necessary for hormonal regulation (among other things), and protein is obviously important in building muscle (and again, many other things).
Calories trump macros. Here's a really really good video on the matter actually. This guy knows his stuff.
https://www.youtube.com/watch?v=1xTOVasoBdU
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elfman5150 wrote: »Takeaway message - macros aren't everything, but don't neglect any category because they do each have their place. Fats are necessary for hormonal regulation (among other things), and protein is obviously important in building muscle (and again, many other things).
Calories trump macros. Here's a really really good video on the matter actually. This guy knows his stuff.https://www.youtube.com/watch?v=1xTOVasoBdU
Yes, this! Omar Isuf is the man with no BS.
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What are you talking about? Not just the fact that it makes no sense but why would you give macro %age advice to someone when you don't even know their stats? And 50% fat?! - even I would find that a challange.
Can you explain why it does not make sense? Just curiosity, I know your reason.
He says 50/30/20 carbs/protein and fat and I say, use those to bulk, because he wants to bulk, bulking means gaining weight, some muscle a bit more fat, then you cut fat, is the traditional style, right? He is not asking for lean muscle.
I eat like 60-70% fat dude, and I am underweighted lol.0 -
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Can you explain why carbs are important and why the difference between bulking/cutting protein?0
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EatPaleoStyle wrote: »Can you explain why carbs are important and why the difference between bulking/cutting protein?
Can you explain why carbs aren't important? And don't use the whole "you can get your glucose needs from excess protein through gluconeogenesis" crap like most paleo folks. That's basically proof that we DO need carbs. Glucose is fuel for our bodies. Why get it from a less effective, more demanding process of gluconeogensis rather than from carbohydrates directly?
Brb, off to eat my non-grass fed steak.
Sorry for the rant.0 -
Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.-2 -
Oh dear!0
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EatPaleoStyle wrote: »If you want to be fat use your ratios, but temporarily, is too much carbs. Once you get to a more ideal weight keep those numbers but in this order fat/protein/carbs.
do you even bulk bro???0 -
EatPaleoStyle wrote: »Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.
LOL
we are not carbohydrates, really? Last time i checked we are not protein and fats either..unless, of course, you are talking about a different "we"…
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EatPaleoStyle wrote: »Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.
Oh.My.God. Make it stop, make it stop!!!!!!!!!!!!!0 -
when can we have the ignore button back?????????0
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EatPaleoStyle wrote: »Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.
Not worth it...0 -
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EatPaleoStyle wrote: »What are you talking about? Not just the fact that it makes no sense but why would you give macro %age advice to someone when you don't even know their stats? And 50% fat?! - even I would find that a challange.
Can you explain why it does not make sense? Just curiosity, I know your reason.
He says 50/30/20 carbs/protein and fat and I say, use those to bulk, because he wants to bulk, bulking means gaining weight, some muscle a bit more fat, then you cut fat, is the traditional style, right? He is not asking for lean muscle.
I eat like 60-70% fat dude, and I am underweighted lol.
Oh no, I'm late!
Okay, grammatically it's all over the place so it's hard to read. You told him those macros would make him fat, that's just idiotic. You do not know his stats (height, weight, bf%) so you cannot possibly say his macros are wrong for him or offer an alternative.
He is not asking for lean muscle because he is not an idiot, and understands that lean muscle is a marketing term. There is no lean muscle - there is muscle, skeletal muscle, which he wants more of so has decided to bulk. Your foolish rantings will not affect him but may affect others who read your post and buy into this type of nonsense.
If you do not understand nutrition and how to successfully gain weight and/or muscle, you should refrain from posting drivel till you do. Then when you do, you should reread your posts before posting them so that they are, at least, legible.
Bolded: and yet you are offering advice in the gaining section
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EatPaleoStyle wrote: »Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.
Haha I agree with this. (Bolded)
If all of the above is true, please explain why you are underweight?
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This has to be a troll but I'll play.EatPaleoStyle wrote: »Protein is essencial for many reasons, one is to regulate appetite, repair and build muscle... there is no clear science about how much protein do we need in one day, so I wonder where does the science about cutting/bulking comes from.
Carbs are not important because we are not carbohydrates and we do not sintetise anything but tryglicerides from them. Our bodies only use sugar if we adapt it to do so, and it has well known negative effects. The organs in our bodies prefer or only use fat, that is why we convert the carbs into fat, because we don't need many.
Glucose is toxic, that is why our bodies regulate it very strictly, remember that a diabetic will die thanks to glucose.
http://suppversity.blogspot.com/2014/12/the-overfeeding-overview-high-fat-carb.html
"In the short run, like on refeed days, for example, carbohydrate overfeeding has another advantage over fat overfeeding, because it takes roughly 500g of carbohydrates (that's 2,000kcal) before even a single gram of those carbs is converted to fat and potentially, but not necessarily stored as body fat (Acheson. 1988) - at "only" 400kcal extra from carbs for one day there was no net lipogenesis at all (see Figure 5). This result is corroborated by data from McDevitt et al. (2000) who observed that the fat gain with fat overfeeding starts with day 1, while there is a time gap in the increase in body fat with carbohydrate overfeeding (McDevitt. 2000)."
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