How much to Bulk

[donescobar2000]

I am trying to figure out how much I should eat and what ratio to use. Any ideas? I work out 5 Days a week 1 muscle a day. Workout runs about 1 hour. I weigh 176 lbs 6% BF.

 

[serbyte]

What kind of diet were you on to drop that much BF in that little of time? and you managed to stay the same weight?

I would stick to a 50/30/20 split, eating most of your carbs. I would go with bodyweight x 18-20, but if you were just dieting you might want to ease into it. I went on CKD for 2 weeks and then jumped into bulking right away. I managed to gain all the weight back very fast, but I did gain a shitload of muscle with it.

 

[KWKSLVR]

Well, i'm no expert, but maybe like 16-18xBMR to get your cals, then do a clean bulk, like a 50/40/10 (carb, protein, fat). I'm definately no expert, I've never even done a bulking diet, so take that with a grain of salt. That just seems to be along the lines of what I see people doing.

 

[Mr.X]

I am trying to figure out how much I should eat and what ratio to use. Any ideas? I work out 5 Days a week 1 muscle a day. Workout runs about 1 hour. I weigh 176 lbs 6% BF.

Since your bodyfat is fairly low you can try the following:

Day 1-5:
weight x 20 = 3520 cal per day
40%protein/40%carbs/20%fat
352 g protein
352 g carbs
80g fat

Day 6:
weight x 11 = 1936 cal per day
40%protein/40%fat/20%carbs
193g protein
86g fat
96 g carbs

day 7:
weight x 22 = 3872 cal
50%carbs/30%protein/20%fat
484g carbs
290g protein
86g fat

Mr.X