Hey, so I was reading a thread in here, “Anabolic Diet Setup”, and I saw a conversation between two users that got me thinking about something, and, since I didn’t want to hijack the OP’s thread, I’ll make my own.
In his thread, the OP posted that 1g fat = 9 cals, 1g carb = 4 cals, 1g prot = 4 cals. So I have a question about my current macronutrient breakdown. I am currently taking in 243.5g carbs, 242.5g prot, and 142.5g fat. When I first set this up, it seemed a great ratio, but then, I realized that the fat would account for most of my cals. Is that necessarily a bad thing? I’d appreciate any opinions people have.
I’m just coming off a low carb diet, where my goal was to lose fat. I went from about 174 at 17% to 150 at 12%. Right now, I want to start gaining more mass, but I don’t want my bf to shoot back up. I’m starting out with 3,190 cals a day(243.5g carb, 242.5g prot, 142.5g fat), and I plan on elevating the calories every couple of weeks- I’m going to be religious about monitering my bf and stuff so that it doesn’t go back up. Anyways, so basically I want to bulk, but with as little fat as possible- I don’t really want to gain any bf %.
Sort of like the AD? I had read about the AD, was really contemplating doing it, but I read that in some rare cases, people may put on a good deal of fat- I don’t even want to chance that.
So as of right now, I have about 6 meals a day, with the above mentioned macronutrient breakdown.
Well, I’m not exactly sure, but your macronutrient breakdown looks good. Not exactly sure about the fat though. Someone with more experience should advise you on it.
Dont quoteme on this but ivHEARD that fat is anabolic. So when your trying to bulk up deff. increase your fat but make sure your still doing some cardio to keepyour metabolism up and also when your liftig make sure its hard and heavy and im sure you’ll be fine.
Maintenance-wise, 30/30/40 protein/carb/fat is a good guideline. If you’re bulking, you will want carbs in there, but you’re gonna want most of them centered around your workout or in the morning. Stay away from processed carbs, and carb/fat meals always.
The AD is an alright diet. At the very least, it’s simple. If you have the self control to use your carb days right, it can be very effective and it’s unlikely that you’ll gain fat. Carb cycling is a popular choice for clean bulking also.
I plan on doing HIIT at least 3x a week, so yea I’m going to be doing my cardio n stuff. Hopefully it goes well. [/quote]
not a problem, but peronaly i bumped my fat up 10% im around 25% now and i feel real good, esp. since i bumped my calories up. il keep u updated tho i just bumped them up
Alright. Yea, Right now most of my cals technically come from fat, but I don’t know how it’s going to work out. Does anyone know what the average fat intake is, or should be, compared to protein or carbs
Fat intake tends to be a function of the other two macronutrients and your overall caloric intake. In other words, you figure out how many calories you’re gonna eat, then you decide how many grams of protein and carbs you want. Fat simply makes up the difference. And as long as you’re getting a good balance of different fats, the actual amount doesn’t really matter.