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how many mgs of carbs per pound of weight are you supposed to take when bulking? I know protein you should take 2 grams per pound of body weight, but how about carbs? thanks.
bulking cycle diet and carbs
- Thread starter kevin force
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Here is a great video for you to watch on nutrition 101: https://www.elitefitness.com/forum/...utrition-101-carbs-proteins-fats-1486906.html
I discuss how to set up your diet and how to determine you calorie, carb, protein and fat needs for either cutting or bulking.
A rough estimate to determine how many calories you need is to multiply your body weight by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes
Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.
For example, if you weigh 200 pounds, 200 x 18 = 3600.
200 x 2 = 400g of protein. 400g of protein x 4 calories/gram = 1600.
You have 2000 calories left for fats/carbs. A good number to set fats at is 0.5 x bodyweight, therefore 100g or 900 calories.
You have 1100 calories left for carbs which equals roughly 300g.
I discuss how to set up your diet and how to determine you calorie, carb, protein and fat needs for either cutting or bulking.
A rough estimate to determine how many calories you need is to multiply your body weight by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes
Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.
For example, if you weigh 200 pounds, 200 x 18 = 3600.
200 x 2 = 400g of protein. 400g of protein x 4 calories/gram = 1600.
You have 2000 calories left for fats/carbs. A good number to set fats at is 0.5 x bodyweight, therefore 100g or 900 calories.
You have 1100 calories left for carbs which equals roughly 300g.
I don't agree with 2g of protein per body weight first off
for a 200 pound guy it would be 400g.. for a 100 pound girl it would be 200g.. really?
that is a shit ton of meat and what ends up happening is people have to supplement in shakes to even meet that everyday. so they drink 3-4 shakes a day.
what you really should aim for is quality protein. fatty fish, pastured eggs, an occasional grassfed beef are important and full of DHA and vitamins/minerals you need to even function properly.
the 'amount' you need is such bullshit. there isn't a number. lets just say you need protein yes, but the american diet already has a ton of protein. you really should be getting in more green veggies, thats is where we fail at.. if guys started obsessing about getting in 5 servings a day of green veggies, instead of trying to get 500g of protein from shakes.. then i guarantee they would have far better results
for a 200 pound guy it would be 400g.. for a 100 pound girl it would be 200g.. really?
that is a shit ton of meat and what ends up happening is people have to supplement in shakes to even meet that everyday. so they drink 3-4 shakes a day.
what you really should aim for is quality protein. fatty fish, pastured eggs, an occasional grassfed beef are important and full of DHA and vitamins/minerals you need to even function properly.
the 'amount' you need is such bullshit. there isn't a number. lets just say you need protein yes, but the american diet already has a ton of protein. you really should be getting in more green veggies, thats is where we fail at.. if guys started obsessing about getting in 5 servings a day of green veggies, instead of trying to get 500g of protein from shakes.. then i guarantee they would have far better results
now as far as carbs i make the same arguement. forget trying to get in an amount.
I am a big believer in carb cycling. limit your carbs on more lazy days.. if you plan on sitting on your ass watching football all sunday then no reason to get tons of carbs/calories.
if there is a day you plan on doing cardio + legs then yeah increase your carbs/calories.
the problem with counting carbs/calories is most guys count wrong anyway. i have found that overweight people magically under count and skinny guys over count.
had a skinny dude tell me he gets 5000 calories a day.. so i'm like okay. i asked him what he ate today. this was 4pm. he said "i had a waffle" .. i'm like okay, that doesn't add up to 5000 calories buddy. and i'm sure he wonders why he stays skinny
I am a big believer in carb cycling. limit your carbs on more lazy days.. if you plan on sitting on your ass watching football all sunday then no reason to get tons of carbs/calories.
if there is a day you plan on doing cardio + legs then yeah increase your carbs/calories.
the problem with counting carbs/calories is most guys count wrong anyway. i have found that overweight people magically under count and skinny guys over count.
had a skinny dude tell me he gets 5000 calories a day.. so i'm like okay. i asked him what he ate today. this was 4pm. he said "i had a waffle" .. i'm like okay, that doesn't add up to 5000 calories buddy. and i'm sure he wonders why he stays skinny
Personally I respond best to a 40/40/20 macro split. I just set my daily calories based on my goals and use that formula. I try not to over complicate things.
Its highly dependant on your body. I would start at similar figure like protein, and then adjust looking whether your weight moves up or down
