Bulking diet to minimize fat gain - what is the ideal macronutrient ratio ?

[VictorBR]

Ok I am about to start a cycle in which my first 6 weeks will be BULK , but it will be a CLEAN BULK , I want to pack on the mass while minimizing or even eliminating fat gain .

My plan to do this is : I will be using HGH , sust , d-bol and equipoise . Taking aromasin of course . I think the HGH will help me stay lean . Also , I am not going crazy on the calories . My BMR is 2.500 cals . I calculate that I spend around 700 cals on the gym ED training with my intensity . So , I would need 3.200 cals or more to grow . I am gonna eat 3.500 cals . That is 300 POSITIVE CALS .

So my diet will be 3.500 cals .

How should I break the macronutrients ratio to minimize fat gain ?

How do YOU break your macronutrient ratio when bulking ?

prot / carbs / fat

40 / 25 / 35 ?

40 / 30 / 30 ?

40 /40 / 20 ?

45 / 25 / 30 ?


Victor

 

[georgie24]

what are gonna be some of your staple foods?

 

[DIVISION]

what are gonna be some of your staple foods?

One of them will most certainly be Lil' Georgie on a platter w/ a side of rice.



DIV

 

[georgie24]

im also researching a bulking phase, i need tips on foods that have caloric density

 

[VictorBR]

this is what I am planning to do , I am still working on it :

proteins - 375 g ( 1.500 cals )
Carbs - 300 g ( 1.200 cals )
Fats - 88 g ( 800 cals )

TOTAL cals : 3.500 cals .

43 % protein
35 % carbs
22 % fat

Meal 1 - whey protein shake with bananas

Meal 2 - Clean Pasta + lean red meat

Meal 3 - Clean pasta + chicken breast

- WORKOUT

Meal 4 ( POST WORKOUT SHAKE ) - Whey protein + maltodextrin

Meal 5 - Clean pasta + chicken breast

Meal 6 - egg whites

Meal 7 - whey protein

I am also gonna use flax seed oil or olive oil to get my fat intake throught out the day

Victor

 

[DIVISION]

im also researching a bulking phase, i need tips on foods that have caloric density

For bulking I suggest a large helping of Rose McGowan w/ a side of Christina Ricci for flavor.

What you think?

DIV

 

[VictorBR]

guys what do you think of the diet ?

georgie - Pasta has it . 100 g ( which is not really that much ) HAS - >

350 cals

74 g carbs
11 g protein
1 g fat


AND it is suposed to be low glycemic food , which means you will not release too much insuling , and you will not gain too much fat .


Victor

 

[DIVISION]

guys what do you think of the diet ?

georgie - Pasta has it . 100 g ( which is not really that much ) HAS - >

350 cals

74 g carbs
11 g protein
1 g fat


AND it is suposed to be low glycemic food , which means you will not release too much insuling , and you will not gain too much fat .


Victor

I've never liked pasta for bulking.......I'd say you're better off with high density complex carbs from wheat and such. That shit will keep your regular too.

DIV

 

[VictorBR]

what source of carbs do you recomend bro ?

I simply HATE rice , so it is not an option .

I also freaking HATE veggies .

what about potatoes , sweet potatoes or whole wheat bread ?

Victor

 

[DIVISION]

what source of carbs do you recomend bro ?

I simply HATE rice , so it is not an option .

I also freaking HATE veggies .

what about potatoes , sweet potatoes or whole wheat bread ?

Victor

Read my post, ese'......

I said whole wheat bread.......you could also make due with brown rice and sweet potatoes.

THose will be quality carbs.....

DIV

 

[VictorBR]

oh , cool

I will use whole wheat bread and sweet potatoes also .

No brown rice for me, I hate this shit


Victor

 

[georgie24]

guys what do you think of the diet ?

georgie - Pasta has it . 100 g ( which is not really that much ) HAS - >

350 cals

74 g carbs
11 g protein
1 g fat


AND it is suposed to be low glycemic food , which means you will not release too much insuling , and you will not gain too much fat .


Victor

i am a certifeid pain in the ass when i diet, i drive all the deli clerks. resturant owners, subway guys insane becuase im soooo picky..now its time to pick on the italians for some whole wheat pasta i swear my whole town hates me because i pick my food a certain way

 

[cryptkeeper]

victor,
believe it or not, all wheat based carbs are shit for our digestive tracts. the gluten in wheat products creates excessive mucus in our digestive tracts, which can clog up our inner workings, slowing down your metabolism in the process. i'm not pulling this out of my ass bro as i do have ulcerative colitis, so i have read a shitload of books on what kinds of foods are digested best by us. you're better off with rye bread made from rye flour, not wheat flour. check the ingredients to make sure. if you're further interested, there are other reccomendations i can make for you, although its a shame that you hate rice...

 

[georgie24]

where did you get this info?? i have never heard of whole wheat products causing any harm other than fat gain when abused.. please post a link or source

 

[cryptkeeper]

EXACTLY! thats my point. they make you fat and bloat you. one of my favorite books: EAT RIGHT FOR YOUR TYPE written by peter j. adamo
this guy is an m.d. as well as naturopath. he wrote this book based on his father's 30+ years of research. great read with lots of valuable info. i never did a search on it so i don't know, try one. another good read is THE MAKER'S DIET by jordan s. rubin
seriously dude, dont dismiss these eating regimens as faggy. any of them can be altered to suit you BB needs, especially when dieting!

 

[georgie24]

are you talking about regular or whole wheat pasta?

 

[DIVISION]

i am a certifeid pain in the ass when i diet, i drive all the deli clerks. resturant owners, subway guys insane becuase im soooo picky..now its time to pick on the italians for some whole wheat pasta i swear my whole town hates me because i pick my food a certain way

I am this way ALL the time regarding my diet. All my food has to be a certain way, and I usually end up dealing with the manager in order to get my food the way I want it. Depending on my mood, I can be rough, even hostile if the server is a complete moron. It all depends...

DIV

 

[cryptkeeper]

even regular pasta has wheat in it. regular or brown rice, veges, sweet potatoes, rye and sprouted wheat breads(the sprouting process destroys the harmful lectins contained in wheat) are the best choices for carbs. sprouted wheat bread is called ezekiel bread and you can find it in most health markets in the freezer. each slice has 4g of complete protein and 3-4g fiber, as well as live enzymes. not bad for bread, huh?

 

[macrophage69alpha]

ratios are very individual. and all carbs/protiens/fats are not created equal.

for instance did you know that fat can range from 6-13 cals per gram.

as a note- hydrogenated fats and HFCS are to be avoided when possible- EVIL.

 

[Big Duke 3]

Bump for more input ^^^

 

[nydj66]

For bulking I suggest a large helping of Rose McGowan w/ a side of Christina Ricci for flavor.

What you think?

DIV

Like Radar's avatar says, "YUM YUM, Eat Em UP"

 

[VictorBR]

Macro , I didn't know that about the fat .

I always thought that 1 g FAT = 9 cals .

But anyway , what kinda diet and macronutrient ratio do you recomend when trying to bulk and minimizing or eliminating fat gain ?

What source of carbs ?

Also , bump for more inputs


Victor

 

[MrRTTB]

this is what I am planning to do , I am still working on it :

proteins - 375 g ( 1.500 cals )
Carbs - 300 g ( 1.200 cals )
Fats - 88 g ( 800 cals )

TOTAL cals : 3.500 cals .

43 % protein
35 % carbs
22 % fat

Meal 1 - whey protein shake with bananas

Meal 2 - Clean Pasta + lean red meat

Meal 3 - Clean pasta + chicken breast

- WORKOUT

Meal 4 ( POST WORKOUT SHAKE ) - Whey protein + maltodextrin

Meal 5 - Clean pasta + chicken breast

Meal 6 - egg whites

Meal 7 - whey protein

I am also gonna use flax seed oil or olive oil to get my fat intake throught out the day

Victor

For breakfast, leave the high GI carb sin the bananas out, eat 100g oatmeal instead + 50-60g whey proteinpowder and some nuts, 20-30g peanuts.
Meal 6, add more carbs for this mealk but slow ones as you will need it putting on size while sleeping. I would do another 100g oatmeal + nuts. Try to get a good healthy oil, coldpressed. Use Udo's or buy omega3 fat.
Just before bedtime you are better up with changing the whey to some slow absorbed protein like for instance chckenbreast. Whey before bedtime while putting on mass is nothing I would do, I mean not only wheyP..

 

[VictorBR]

bump for more inputs

 

[DIVISION]

as a note- hydrogenated fats and HFCS are to be avoided when possible- EVIL.

This is truth......

Partially Hydrogenated Fats are a no-go.....

DIV

 

[VictorBR]

Can I scrap the flax seed oil and get my fat source from olive oil ONLY ? It is waaaay cheaper than flax seed oil .

Would that be ok ?

It is basically 100 % monoinsaturated fats .


Victor

 

[landser]

How the hell do you bulk on under 4000 calories? You must have a slow metabolism or be tiny.

 

[DIVISION]

Can I scrap the flax seed oil and get my fat source from olive oil ONLY ? It is waaaay cheaper than flax seed oil .

Would that be ok ?

Victor,

Flaxseed Oil is one of the EFA's and I don't think you would be best served by subtracting that from your diet.

Olive Oil is ok, but I think you'd better stick to: Flaxseed Oil, Fish Oils, Hempseed Oil.....those are ideal.

Hope this helps.

DIV

 

[VictorBR]

thanks a lot bro


" You must spread some Karma around before giving it to DIVISION again. "




Victor

 

[DIVISION]

thanks a lot bro


" You must spread some Karma around before giving it to DIVISION again. "

I appreciate the love.........Vic.

DIV

 

[nbk]

Fiber?