ANOTHER question about "clean bulking" for women! (Sorry for another question!!)

Bellchick91

So I've recently asked and gotten MANY responses about clean bulking for women and THANK you so much for all of your help.

I have one other small one that Im getting mixed reviews about. When you increase the calories, what should you increase it with? Carbs, fat or protein? For example - for me, at maintenance I need 2000 cals (pretty much bang on 2000), and Id stick to 50 carbs, 20 fat and 30 protein, give or take.

Should I stick to this ratio with the added calories or increase carbs, fats or proteins to make up the additional 250 calories I add in?

Thanks and Sorry for so many questions!!

IsaackGMOON

What is a clean bulk? I really have no idea.

Framework for macros;

• surplus of 250/500 calories
• 0.6-0.8g of protein per lb of body mass
• 0.4-0.45g of fat per lb of body mass
• fill rest of calories with carbs

ndj1979

IsaackGMOON wrote: »

What is a clean bulk? I really have no idea.

Framework for macros;

• surplus of 250/500 calories
• 0.6-0.8g of protein per lb of body mass
• 0.4-0.45g of fat per lb of body mass
• fill rest of calories with carbs

This

pebbleslaura1

Think carbs an protein but not 100% sure

JoRocka

Macros take a back seat to the surplus. You can have a perfect % split of macros all day long- but if you are not in a surplus then it means nothing.

focus first on the surplus and second on the macros.

Wheelhouse15

Good advice, once you hit your min protein and fat it doesn't matter what the rest is since it's all calories to your body at that point.

AsISmile

IsaackGMOON wrote: »

What is a clean bulk? I really have no idea.

Framework for macros;

• surplus of 250/500 calories
• 0.6-0.8g of protein per lb of body mass
• 0.4-0.45g of fat per lb of body mass
• fill rest of calories with carbs

Wheelhouse15 wrote: »

Good advice, once you hit your min protein and fat it doesn't matter what the rest is since it's all calories to your body at that point.

Both of these

Bellchick91

Thank you! Will do. Probably fill the surplus with carbs from fruit and some nuts or something. easiest way to do it. and just increase portion sizes.

I eat the majority of my carbs at night time but work out in the morning time - this has never impacted my workout ability but its when I have the time to eat them! Anyone else do this? I always eat carbs before and after my workout but MOST of the carbs are dinner time!

Samm471

I eat carbs at breakfast lunch and dinner time (around 5pm/6pm) I've lost 18lbs in 8 weeks some would have been water though but I don't think it matters when yu take in carbs aslong as your not going overboard on them ... Well it hasn't affected my progress what so ever. Maybe everyone is different.

Bellchick91

At my lowest weight during my worst stages of my eating disorder I ate predominantly carbs - so you are probably right. Just looking for others experiences!

ndj1979

EmmaRichards91 wrote: »

Thank you! Will do. Probably fill the surplus with carbs from fruit and some nuts or something. easiest way to do it. and just increase portion sizes.

I eat the majority of my carbs at night time but work out in the morning time - this has never impacted my workout ability but its when I have the time to eat them! Anyone else do this? I always eat carbs before and after my workout but MOST of the carbs are dinner time!

I will just say do not be afraid of carbs for calorie dense sources either like bagels, pasta, rice, etc…they can help fill in your day when you need extra calories….

Bellchick91

Thats EXACTLY how I gained most of my weight back from anorexia. Fortisips (ew) and potatoes.Calorie dense and gorgeous. Still do it to this day as I find large volume eating difficult. So loads of potatoes! Im coeliac so brown rice pasta just doesnt hit the spot like regular pasta but its still good! Thanks though. I love hearing other people liking carbs for once!!