Endomorph bodybuilder macros ratio

Rollermacka

So after cutting for about a year and a half, I am finally ready to start putting some muscle on. I have been looking it up and I am an endomorph body type so I watch what I eat pretty regularly. I've read increasing my calories by around 200 a day and doing a 40/30/30 split for my macros (40 protein, 30 carbs, 30 fats) should help. Do you guys believe that is a good split for a slow weight gain for my body type?

SideSteel

The short answer: It's probably going to get you close.

The long answer:

First of all somatotypes aren't really a good measure for making conclusions about macronutrient intake. There's not a lot of support to it. If it were me, I'd ignore trying to make conclusions about intake based on the shape of your body.

Next, percentages tell you the ratio of macronutrients but they don't tell you the value in grams, and that value is primarily important. For example, if someone is eating a 40/30/30 diet with 2000 calories, then you're getting 800 calories in protein, and 600 calories in fat and carbohydrate. That's about 200 grams of protein, 150g carbs, and about 66-67g fat? Now take that same person on that same diet and suppose he eventually goes up to 2800 calories on a bulk cycle. That same macronutrient split is now 1120 calories from protein, and 840 in carbs and fats. I did that math in my head but hopefully the point is clear.

The percentages only describe the ratio and not the actual amount because that's dependent on the calorie content of the diet, and the calorie content of the diet changes as your goals change (weight loss vs weight maintenance vs weight gain).

For example, in an energy deficit, protein is slightly more important vs in an energy surplus. When you're eating an excess of calories you actually can get away with less protein because proportionately more protein is available for anabolic purposes. So as you increase calories, your "percentages" will (should) change.

As to your particular situation, I can't answer without knowing your stats and the actual values in grams and then beyond that a huge amount is personal preference and performance when it comes to figuring out the best way to distribute calories between carbohydrate and fats and to a lesser extent protein.

Having said all of that, you probably don't need 40% of your calories to come from protein especially in a calorie surplus.

Rollermacka

Well, I only say 40% protein because I have a very active week (2 to3 days a week I'm doing "two a days" in the gym) so I figure the extra protein would help me fuel my muscles and gain some size.

IvanOcampo

the whole "xMORPH" thing is not exactly scientifically proven.
Similarly you can't fit yourself under an 'umbrella' of ideal macros.
To work out your ideal ratio, eat a gram of protein per pound of body weight, about 20-25% fats, and the rest of carbs.

If you want to gain, add about 500 calories on top (distributed among the ratio above).

Weigh yourself daily and work out a weekly average. Once you stop gaining weight, add about 200 carbs to your macros..

SideSteel

Rollermacka wrote: »

Well, I only say 40% protein because I have a very active week (2 to3 days a week I'm doing "two a days" in the gym) so I figure the extra protein would help me fuel my muscles and gain some size.

Is there a reason you're training twice in a day and are you doing resistance training both times?

You're probably still better off leaning on carbs more than protein.

Rollermacka

SideSteel wrote: »

Rollermacka wrote: »

Well, I only say 40% protein because I have a very active week (2 to3 days a week I'm doing "two a days" in the gym) so I figure the extra protein would help me fuel my muscles and gain some size.

Is there a reason you're training twice in a day and are you doing resistance training both times?

You're probably still better off leaning on carbs more than protein.

I say "two a days" because I ride my bicycle to and from college (4 days a week) and then do weights at night (2 to 3 nights a week).

Unknown

This content has been removed.