Discussion in 'Diet & Nutrition' started by DwayneJohnson, Sep 3, 2013.

  1. DwayneJohnson

    DwayneJohnson New Member

    So I'm very intrigued by this concept of partitioning ratio. I'm not the sharpest dude so I have to be honest I do tend to get lost in some of the scientific explanations from bryan or totentanz but I would love to get input on the following questions:

    1) What sort of partitioning ratio does a genetically average male, age 30 and ~15% bodyfat have? In other words, suppose my maintenance calories (factoring in HST lifting) is 2200 calories and I add 500 calories to gain weight, so I eat 2700 calories per day. Over the course of 1 week, I will have overeaten by 500 x 7 days = 3,500 calories which is 1 lb of bodyweight. Of this 1 lb of bodyweight, how much can I hope to see go into muscle? and into fat? is is 70% muscle / 30% fat? better? worse?

    2) I realize that factors affecting the p-ratio have been somewhat covered in the books but if you could just simplify things a bit for me and highlight the 3 or 5 most important things to do in order to maximize my p-ratio, what would you say they are?

    Thanks again.
  2. Totentanz

    Totentanz Super Moderator Staff Member

    1: Tough to really say, as it is basically down to individual genetics. Also depends on training age and how close you are to your genetic limits. Obviously a newb will be able to gain more muscle compared to fat than a seasoned pro who is trying to eke out what little gains are left to him. 70:30 is probably a good ratio to plan on but again, it depends. At your size, you can probably make some pretty good muscle gains in comparison to fat still. A 1:1 ratio seems most common.

    1. Lifting weights improves partioning and is going to have the largest impact of anything you can do with regard to this.
    2. Adequate protein consumption. Consuming more protein alone without even lifting already stimulates protein synthesis, though admittedly nowhere near the level of lifting.
    3. Creatine can help a bit, it is a proven supplement. Just don't expect steroid like gains off of it, it is, however, something that will provide a consistent, small improvement in overall performance and growth.
    4. Anabolic steroids improve p-ratio significantly, however depending on where you live, these can be highly illegal and so for the purposes of this discussion, not really relevant.
    5. Some evidence indicates that bulking over 15% bodyfat may have a slightly negative impact on p-ratio.
    Last edited: Sep 3, 2013
  3. mickc1965

    mickc1965 Well-Known Member

    Apologies for bumping an old thread (thought it would be better than starting a new one)

    In @Totentanz reply above he mentions that when bulking over 15% body fat there maybe a negative impact on a persons P-ratio, I assume that when dieting there will also be a threshold where if you fall below that body fat % there would also be a negative impact on P-ratio, just wondered where that is likely to happen.
  4. Totentanz

    Totentanz Super Moderator Staff Member

    It depends on the individual. If you were naturally lean before you started lifting, it might be as low as 8%. For many, it will probably be more like 10% or even 12.
  5. mickc1965

    mickc1965 Well-Known Member

    Thanks for that, I had assumed it was somewhere around 10-12% which is why now I will only bulk to say 15% and cut to no lower than 12% as this is probably low enough for someone nudging 50 - currently sitting at 14.4% according to a BodPod subject to the 'standard error of measurement'
  6. Totentanz

    Totentanz Super Moderator Staff Member

    I think you can safely bulk to 18-20% without worrying too much about it. But it doesn't really matter that much. The impact on p-ratio from getting too fat isn't terribly clear whereas the consequences of going too lean are well known.

    It's important to keep in mind that p-ratio changes (for the worse) as you grow older and also as you become more advanced as a lifter.
    Jester likes this.
  7. Luke matthews

    Luke matthews New Member

    Is there any way you can calculate, measure or determine your p-ratio. This would be really helpful when setting goals for a cycle in terms of muscle vs weight gain.
  8. mickc1965

    mickc1965 Well-Known Member

    I would have thought the only true accurate method would be to have your body fat levels taken regularly by one of the following methods

    Dexa scan

    Hydrostatic Weighing


    Other than the above you could get a professional to use Harpenden calipers to ascertain body fat

    Problem with all of this is the cost for regular testing.
  9. Luke matthews

    Luke matthews New Member

    So, using the new bf percentage and Lbm numbers I can calculate muscle to fat gain ratio. Is they my p-ratio determined?

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