Could I Do Better?

Nutrition
1

Last week I was eating about 4500kcal / day @ a ratio of around 45-28-27 (carb-pro-fat) and put on 3 lbs in 11 days, or almost exactly 2 lbs / week.

Of those 3 lbs, 1.2 lbs were fat and 1.8 were muscle, so about 60% efficiency. Can you do much better than this? I’m 6’1’’ @ 201 @ 14.8% bf right now.

Also, what body fat do you guys usually call it quits and start cutting? My hope is to get up to 230, but at this rate I’ll be at around 18% body fat, and I don’t know if that’s too high or not.

Any suggestions on macro ratios, cals, anything you would do differently, let me know.

2

you’re making it too complicated. i would probably decrease cals a little, but that’s just me

3

Can you do much better than this?

Not a clue.

Also, what body fat do you guys usually call it quits and start cutting?

When I’m over 11% body fat.

I run 40/30/30, but I can’t tolerate basically anything that is not Fruits or Vegetables in terms of carbohydrates.

I figure if you’re bulking don’t look into it so much.

However, I’d recommended eating cleaner.

4

[quote]acelement wrote:
Last week I was eating about 4500kcal / day @ a ratio of around 45-28-27 (carb-pro-fat) and put on 3 lbs in 11 days, or almost exactly 2 lbs / week.

Of those 3 lbs, 1.2 lbs were fat and 1.8 were muscle, so about 60% efficiency. Can you do much better than this? I’m 6’1’’ @ 201 @ 14.8% bf right now.

Also, what body fat do you guys usually call it quits and start cutting? My hope is to get up to 230, but at this rate I’ll be at around 18% body fat, and I don’t know if that’s too high or not.

Any suggestions on macro ratios, cals, anything you would do differently, let me know.[/quote]

It all depends. Depends on how comfortable you are at any given “fatness”. How do you know exactly how much muscle/fat you’ve gained?

5

I personally believe 60% is alright. I think that around 70% is the best you can hope for, really. Personally, if I was 14.8% I’d be cutting, since I was at maybe 17-18% BF and felt waaaay too fat.

6

I’d never really go by specific numbers per say, but if I reach the point where i don’t even have the middle ridge down the center of my abs, it’s usually time to reel myself in a little bit.

S