bulking ratios

[Creation]

Im trying to put together a bulking diet for myself but im unsure of how much protein to take

Im doing my bodyweight x 20 for total calories.

which = 4,600 calories.

i was thinking 40% protein

40% carbs

20% fat

im 6`2, age:21, weight:230 around 12-14% BF

Current training

mon/wed/fri

doing 5x5

A)

squats
chin ups weighted
dips weighted

B)

front squats
Bent over rows
standing military press
Deadlifts 3x5

i do my 5v5 reg park style so 1st 2 sets serve as warmup ,60% then 80%

 

[Creation]

heres a back shot

 

[PsyT]

i like your workout a lot! I would almost just do workout A every other day and call that my routine but ymmv! But I guess the other lifts are nice too for variety.

Whats your caloric maintenance? Find that out and then add 300 calories more if you are natural. If you are 'unnatural' then you can add even more calories from protein/carbs above your maintenance without gaining much fat! (the true blessing of AAS).

 

[PsyT]

seeing your shot...I honestly wouldn't bulk if I were you...I would work on recomposing my bodyweight (trimming fat while maintaining muscle). I think bulking when you're already above 12% is not a good idea (IMO!)!

Thats my opinion though! I'd rather never let my bodyfat get over 10-11% and slowly gain muscle...than escalate my bodyfat too high into the teens...cause I end up feeling like crap when I get too much fat.

 

[Creation]

My hips are really wide thats why it appears to be more fat than there is on sides

 

[Ness]

No it has nothing to do with your hips...you should focus on getting leaner...you will build muscle while you do this provided your diet is good. Look like a bodybuilder first and then go from there.

BTW, I think you have great potential. Your waist is going to allow you a nice X frame when you lean up.

 

[PsyT]

more food for thought...I think the whole idea of bulking then cutting is not the best one to operate with...what happens is you gain some muscle but gain a lot of fat...and then you cut drastically and crash your hormonal system and lose a lot of your hard earned muscle along with some fat...its not the most efficient way to go about doing things.

IMO you should be trying to constantly add muscle mass while always cutting fat (with diet manipulation and cardio as a governor to fat gain). This takes a little tweaking...its took me 3 years to figure out how to do with my body...I'm a slow learner though

 

[VTliftVT]

No it has nothing to do with your hips...you should focus on getting leaner...you will build muscle while you do this provided your diet is good. Look like a bodybuilder first and then go from there.

BTW, I think you have great potential. Your waist is going to allow you a nice X frame when you lean up.

I agree you should probably diet and lean out quite a bit before you think about bulking. This will also increase insulin sensitivity and allow you to be in a better hormonal state prior to beginning an offseason approach.

 

[Creation]

I started this workout 2 weeks ago and each week im progressing my cardio

week 1 = 10 min at 75% Max heart rate after workout
week 2 = 10 min hiit postworkout
week 3 = 12 min hiit postworkout
week 4 = 15 min hiit
etc.etc

and ill eventually add more days to keep progressing.

What you guys think about this on top on my lifts 3x a week and follow Big A's advice with getting as close to 500g protein a day moderate fat and no more than 300g carbs/day?

 

[Ness]

Honestly, I wouldnt focus so heavily on the cardio. Instead, put the hard work in towards building a diet that will give you results. Diet will get you leaner and stronger faster and you will keep it longer.

 

[Creation]

sooo 40/40/20 isnt a good ratio or what?

 

[PsyT]

its gonna come down to how much YOU need...that sounds like a good breakdown though. I'd just shoot for 75g fat (GOOD fats like hemp/fish/olive/flax oils). And then lat least 1.5g/pound of lean mass (at least!). Then fill the rest in with carbs to compensate for depletion. Its kind of an art and a science I guess (figuratively speaking).
Maybe somebody else has good advice...but honestly I'd just shoot for 75g fat and 400g protein and then however many carbs it takes to keep gains coming (carbs are anabolic stuff too!).

 

[Ness]

Do yourself a huge favor...save yourself years of trial and error...hire Phil...he'll do this leg work for you...cheaper than you could possibly do it yourself. $250/yr.

 

[mass_chaos]

Im trying to put together a bulking diet for myself but im unsure of how much protein to take

Im doing my bodyweight x 20 for total calories.

which = 4,600 calories.

i was thinking 40% protein

40% carbs

20% fat

im 6`2, age:21, weight:230 around 12-14% BF

Current training

mon/wed/fri

doing 5x5

A)

squats
chin ups weighted
dips weighted

B)

front squats
Bent over rows
standing military press
Deadlifts 3x5

i do my 5v5 reg park style so 1st 2 sets serve as warmup ,60% then 80%

Creation,

Bro, i think that a few people here have given you some GREAT advice. I too am anxious to bulk but I decided to wait until i lean out. Phil has a saying that the object is to always add muscle, even when dieting. Believe me when i say that I'm not bashing but are you sure you are 12-14%? I'm at 250 with the exact same look and I'm not 12-14. Do you have a front shot that we can look at? What about the wheels as well. Bro, you are only 21 and you have a great base, you could really do some damage if you do it right. I agree hire someone that specialize in this area. Good Luck!!!

 

[Quad-smack]

sooo 40/40/20 isnt a good ratio or what?

It's a good ratio - just be selective about what carb, efa and protein sources you choose...

 

[Creation]

i guess i just look at the science side of it. calories in vs calories out, i just never understood how you can focus on 2 opposing goals ie lose fat and gain muscle, can someone fill me in more on this works..i mean i know its possible but i feel like its harder to do than to just focus on strictly gaining LBM as opposed to trying to gain LBM while also losing fat.