What Ratio Is Best for a Clean Bulk?

[GetSwoll]

I have been learning more about the different ratios of fat, protein, and carbs and was wondering if anyone has any tips on what an ideal ratio is for making a clean bulk?

[Chris]

There are a lot of factors that will influence that number including your sex, age, activity level, body frame, height, weight, ect. If you go to the AST website (www.ast-ss.com) about halfway down the front page on the right side you can find the "nutritional calculator" which will ask you to fill in some information about yourself and give you an estimate. That's a good place to start, but remember it's just an estimate. Good old trial & error and experience will only tell the real story.

[ZiR RED]

Originally Posted by GetSwoll

I have been learning more about the different ratios of fat, protein, and carbs and was wondering if anyone has any tips on what an ideal ratio is for making a clean bulk?

First, I hate the term "clean bulk." You should eat clean year round, no matter whether you are maintaining, gaining, or loosing. Pizza is a cheat food, not a weight gainer.

I'm not a big fan of the ast calculator. I think fats and carbs are too low, while protien is too high. Estimate your resting metabolic rate (write down everything you eat for a week when you are not gaining or loosing weight, find the calories, and bam). Now add anywhere from 300 (if you gain weight easy) to 700 (if you are a hard gainer) onto this total.

Figure out how much protien you need to consume. I generally reccomend 1.5 grams per pound of body weight. Keep your fat intake around 80-120 grams of fat per day (again, depending on metabolism). The rest of your calories should come from carbs.


In any case, while the ratio's of protien, carbs and fats will play a role in the amount of muscle you gain compared to the amount of fat you gain, the timing and combination of your intake of these macronutrients will play an even greater role!

In order not to complicate things (and because I am far too tired to dive into the science behind it) remember a few simple things.

1. Structure the vast majority of your carb intake around breakfast, pre workout and post workout.

2. Split your protein intake evenly throughout the day.

3. Never mix high fat meals with high carb meals.

4. (unless you train late in the evening) take in around 1/3 of your fats with protien in a carb free meal before bed.

5. Sip on a dextrose/whey mix during work outs.

[w0cyru01]

Trial and error

and start with john berardi's 7 habits

[GetSwoll]

Those are all very helpful suggestions. Thanks chris, zir and will.

I will be putting these to application asap