Lean bulking & Fats?

Options
2»

Replies

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Options
    the Body uses carbs, fats then protein as the source of energy, protein takes the longest to breakdown.
    anyway, i guess going back to the question was more to do with my split in percentage.. where I am currently consuming about 38-40% fat of my overall caloric intake.. bout 35% carbs and 25% protein! so i was wondering whether that would dampen by Lean bulking goal...

    who told you that protein takes the longest to break down? it depends on the form but overall fat does does. that's why ingestion of whey with fats can make take much longer to be absorbed.


    it takes more energy to break down protein. Lean bulking has to do with a calorie controlled surplus. not macronturients.
    People use ketogenic diets for bulking as well and they do fine

    so what you're saying is. it doesn't matter what is consumed within carbs, protein & fats. but as long as you're consistent in hitting your required calorie surplus, then you're on track for bulking lean?

    most of the time during a bulk you are going to have a higher level of activity, so you go with carbs.
    fats are not going to make you fat more than carbs are going to make you fat either.
    fat and carbs are constantly being oxidated, but at different rates which will vary based upon glycogen.

    There has also been talk about some natural bodybuilders going very high in protein and It seemed that they had minimal fat gains.

    I think it was an observational study and it was like 1.3g/lb+

    seconded.

    Eat enough calories
    get enough protein
    lift progressively heavier *kitten*
    sleep enough
    rinse and repeat.
  • mrdexter1
    mrdexter1 Posts: 356 Member
    Options
    Hey Ladies & Gents

    just need some additional advice. I am on a lean bulking program at the moment.. with the aim of gaining 2 pounds every 5 weeks.
    my Split is - 40% Carbs 30% fats and 30% protein. however, for the past few days (i've just started) I always seem to be hitting Fats at around 38-40%

    These fats tend to come from peanut butter, nuts, fish, Beef & Pork.

    I was just wondering if this would have an impact on my lean bulk. I am hitting my targeted calories each day, so I don't think that's too much of a problem.

    Advice please :)
    [/quote

    40 carb 30 fat 30 protein ????

    lets assume you re pretty lean and weigh 160Lb and therefore you need 240 g of protein to bulk...

    240 protein is 30% therefore you re saying you eat 240g of fat to make up the other 30% and you re 40% carbs must be somewhere in the region of 300g to make macros fit...

    40 carbs 30 fat 30 protein just doesnt add up because to eat the right amount of protein on that split your calories would be through the roof and the only way it fits is if your protein intake is much lower and too low for a nice bulk.

    Hey - I'm on about 2700 calories to gain. about 90g from fat , 210g from Protein & bout 310 from carbs. but I always seem to go over in terms of my fat consumption and end up with a carb deficiency. the advice i've been getting is to have around 20-30% of fat from my daily caloric intake.


    from what you ve said above your macros work out at 50% carb 15% fat and 35% protein and not the 40c 30f 30p you think you are eating toform the 2700 cals , so not sure how you re going to achieve your goal if your macros are so far off what you think youare eating ?????

    i think you need to recalculate and acess what you want and how to get there...
  • waldo56
    waldo56 Posts: 1,861 Member
    Options
    Lean bulking is sort of the same enigma as culking. How you approach is is probably going to be mostly trial and error, and how your body responds is purely a factor of how well you understand your body.

    This.

    Noobs always want to lean bulk. It is about the single hardest thing to do body comp wise, you have to be very in tune with how your body reacts to various calorie levels and macros.

    If you're still calculating your maintence level using formulas, lean bulking is probably not going to work well for you. To lean bulk you are trying to nail a very small calorie band. For how inaccurate the formulas are for losing, how big the horseshoe pit is, they are even moreso for gaining.

    Beginners likewise can take advantage of larger deficits. 500 cal/day is no big deal for a first time bulker.
  • traumaticthrash
    traumaticthrash Posts: 103
    Options
    the Body uses carbs, fats then protein as the source of energy, protein takes the longest to breakdown.
    anyway, i guess going back to the question was more to do with my split in percentage.. where I am currently consuming about 38-40% fat of my overall caloric intake.. bout 35% carbs and 25% protein! so i was wondering whether that would dampen by Lean bulking goal...

    who told you that protein takes the longest to break down? it depends on the form but overall fat does does. that's why ingestion of whey with fats can make take much longer to be absorbed.


    it takes more energy to break down protein. Lean bulking has to do with a calorie controlled surplus. not macronturients.
    People use ketogenic diets for bulking as well and they do fine

    so what you're saying is. it doesn't matter what is consumed within carbs, protein & fats. but as long as you're consistent in hitting your required calorie surplus, then you're on track for bulking lean?

    most of the time during a bulk you are going to have a higher level of activity, so you go with carbs.
    fats are not going to make you fat more than carbs are going to make you fat either.
    fat and carbs are constantly being oxidated, but at different rates which will vary based upon glycogen.

    There has also been talk about some natural bodybuilders going very high in protein and It seemed that they had minimal fat gains.

    I think it was an observational study and it was like 1.3g/lb+

    pretty valid point mate. thanks for the advice and all! all this **** helps me build my knowledge!
  • traumaticthrash
    traumaticthrash Posts: 103
    Options
    Lean bulking is sort of the same enigma as culking. How you approach is is probably going to be mostly trial and error, and how your body responds is purely a factor of how well you understand your body. Also, the longer you have been training, the more favorably your body will respond to looser restrictions on a bulking regimen. Some can rev the carbs up to 500+ a day, others have to be tacitly aware and track carbs to not gain excess fat. That's mostly a combination of your genetic partitioning profile mixed somewhat with how long you've been eating a certain way. Generally, the more substrate you feed the body, the better the body comes to using that substrate, whether that's carbs protein or fat. Therefore, higher fats over extended periods will not necessarily hamper your goals.

    To achieve lean bulk, it's probably wise to incorporate meso cycles or weeks of surplus followed by weeks of deficit, while slowly maintaining an uptrend in overall calorie intake as you get stronger and put on more muscle. An example would be:

    2800 calories for 4-6 weeks, 40/30/30
    2500 calories for the next 4-6, 40/30/30
    3000 calories for the next 4-6, 40/30/30
    2600 following that


    Your gains will come in the mesocycles that have you on surplus, and the deficit weeks will keep your gut in check, while allowing for more growth down the line.

    There's also no real harm than riding an slow linear uptrend in calories over say a year or so to amass size and strength, then implementing something like a 12 week moderate cut to bring out definition.

    Everyone seems to be a tad different in terms of macro split. I know that staying under 25% fats on a long bulk will see size gain, but my joints take a hit. My training partner loads on about 500g carbs a day and never complains about low fat being an issue for mobility.

    Fantastic & interesting points.. and i completely agree with you in terms of trial and error... i will definitely look into some of your points. thanks :)
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Options
    .
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    Hey Ladies & Gents

    just need some additional advice. I am on a lean bulking program at the moment.. with the aim of gaining 2 pounds every 5 weeks.
    my Split is - 40% Carbs 30% fats and 30% protein. however, for the past few days (i've just started) I always seem to be hitting Fats at around 38-40%

    These fats tend to come from peanut butter, nuts, fish, Beef & Pork.

    I was just wondering if this would have an impact on my lean bulk. I am hitting my targeted calories each day, so I don't think that's too much of a problem.

    Advice please :)
    "Lean bulk" term makes me snicker every time I hear it because to "bulk" means to add muscle and fat. But the goal is to add a little fat as possible.
    Anyway, don't worry so much about the fat content. It's your calories you should worry about.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • TonyStark30
    TonyStark30 Posts: 497 Member
    Options
    Basically what ever your excess calories are you will gain fat and muscle, but you may feel different with different macros, and it will be easier mentally doing it one way over the other.

    Other than that lean bulking is just slow bulking, you go so slow you don't see yourself put on a lot of fat at once!
  • DatMurse
    DatMurse Posts: 1,501 Member
    Options
    Hey Ladies & Gents

    just need some additional advice. I am on a lean bulking program at the moment.. with the aim of gaining 2 pounds every 5 weeks.
    my Split is - 40% Carbs 30% fats and 30% protein. however, for the past few days (i've just started) I always seem to be hitting Fats at around 38-40%

    These fats tend to come from peanut butter, nuts, fish, Beef & Pork.

    I was just wondering if this would have an impact on my lean bulk. I am hitting my targeted calories each day, so I don't think that's too much of a problem.

    Advice please :)
    "Lean bulk" term makes me snicker every time I hear it because to "bulk" means to add muscle and fat. But the goal is to add a little fat as possible.
    Anyway, don't worry so much about the fat content. It's your calories you should worry about.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    I have also heard this be called a "Clean" bulk years ago.

    not clean foods but clean as in controlled
  • tdelo7634
    tdelo7634 Posts: 40 Member
    Options
    Hey Ladies & Gents

    just need some additional advice. I am on a lean bulking program at the moment.. with the aim of gaining 2 pounds every 5 weeks.
    my Split is - 40% Carbs 30% fats and 30% protein. however, for the past few days (i've just started) I always seem to be hitting Fats at around 38-40%

    These fats tend to come from peanut butter, nuts, fish, Beef & Pork.

    I was just wondering if this would have an impact on my lean bulk. I am hitting my targeted calories each day, so I don't think that's too much of a problem.

    Advice please :)
    "Lean bulk" term makes me snicker every time I hear it because to "bulk" means to add muscle and fat. But the goal is to add a little fat as possible.
    Anyway, don't worry so much about the fat content. It's your calories you should worry about.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    I have also heard this be called a "Clean" bulk years ago.

    not clean foods but clean as in controlled
    I always understood it to be, clean vs dirty.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Options
    Hey Ladies & Gents

    just need some additional advice. I am on a lean bulking program at the moment.. with the aim of gaining 2 pounds every 5 weeks.
    my Split is - 40% Carbs 30% fats and 30% protein. however, for the past few days (i've just started) I always seem to be hitting Fats at around 38-40%

    These fats tend to come from peanut butter, nuts, fish, Beef & Pork.

    I was just wondering if this would have an impact on my lean bulk. I am hitting my targeted calories each day, so I don't think that's too much of a problem.

    Advice please :)
    "Lean bulk" term makes me snicker every time I hear it because to "bulk" means to add muscle and fat. But the goal is to add a little fat as possible.
    Anyway, don't worry so much about the fat content. It's your calories you should worry about.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    I have also heard this be called a "Clean" bulk years ago.

    not clean foods but clean as in controlled
    I always understood it to be, clean vs dirty.

    http://cdnutritionandfitness.com/clean-vs-dirty-bulking/

    This may be helpful :smile:

Categories