Protein, carbs, and fats...what ratios?

D

Dvst8or

New Member
I was wondering if someone could recommend the proper ratios of protein, carbs, and fats that your daily diet should consist of?

In my research of this site I have found plenty on protein should be 15% of total calories per day, but I am not seeing anything on the other two.

Thanks,
Brian
 
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(Dvst8or @ Jun. 14 2007,05:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Clean weight/muscle gain. With little body fat.

I am not interested in the whole bulk up then cutting down thing. I would like to look good all year round and not just two months out of the year.

Pretty much the principles that are discussed here:
http://www.t-nation.com/readTopic.do?id=1268956</div>
And that article is pretty much crap. And I really must stop reading these threads, because otherwise I`ll probably get another warning from Bryan for being overly sarcastic.
 
start from 30/30/30 then tweak based on your progress.
 
Or get Mentzer`s Heavy Duty Nutrition PDF booklet, it`s all around the net. He hits a home-run in it and nicely explains why bulking is stupid and how you can grow only muscle with only a 20 calorie excedent. It`s great!
 
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(Dvst8or @ Jun. 14 2007,05:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Clean weight/muscle gain. With little body fat.

I am not interested in the whole bulk up then cutting down thing. I would like to look good all year round and not just two months out of the year.

Pretty much the principles that are discussed here:
http://www.t-nation.com/readTopic.do?id=1268956</div>
98% of people who attempt that remain small and weak their entire training careers.

Christian Thibaudeau himself gained his size by classical bulking/cutting.

There is nothing wrong with bulking, as long as you don't go all crazy and let the weight gain get out of control. If you just aim to get a pound or so a week, you shouldn't get all fat.

But... who cares anyway? Anyone who has gotten big and fat while lifting weights, then cut down is now a complete and total bad ass. A couple examples: Dave Gulledge, most IFB BBers and even our very own stevejones.
 
What's your natural body type? That will help you out as well when trying to make some of these decisions. But I've got to agree with the other guys... unless you just started training or are using AAS, gaining extra LBM is very difficult if you are not eating a lot more than usual!
 
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(Totentanz @ Jun. 14 2007,19:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Dvst8or @ Jun. 14 2007,05:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Clean weight/muscle gain. With little body fat.

I am not interested in the whole bulk up then cutting down thing. I would like to look good all year round and not just two months out of the year.

Pretty much the principles that are discussed here:
http://www.t-nation.com/readTopic.do?id=1268956</div>
98% of people who attempt that remain small and weak their entire training careers.

Christian Thibaudeau himself gained his size by classical bulking/cutting.

There is nothing wrong with bulking, as long as you don't go all crazy and let the weight gain get out of control. If you just aim to get a pound or so a week, you shouldn't get all fat.

But... who cares anyway? Anyone who has gotten big and fat while lifting weights, then cut down is now a complete and total bad ass. A couple examples: Dave Gulledge, most IFB BBers and even our very own stevejones.</div>
To be completely accurate, Thib got about 90% of his muscles being a fat-assed olympic lifter, then cut-down to about 10% and realized that natural cutting is teh hard so he used &quot;assistance&quot; form Chris Janusz aka SwoleCat...who obviously taught him how to diet down and stuff so he got to single digit BF whilst growing from cycle to cycle. It`s magic I tell you...it`s obviously due to the fact that he didn`t use a traditional bulking approach. Obvioulsy:)
 
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(UFGatorDude30 @ Jun. 14 2007,12:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What's your natural body type?  That will help you out as well when trying to make some of these decisions.  But I've got to agree with the other guys... unless you just started training or are using AAS, gaining extra LBM is very difficult if you are not eating a lot more than usual!</div>
I am an ectomorph/hard gainer.


And as far as the other responses to bulking up. I really don't care how much longer it takes to keep it clean. I am not interested in having 16%+ body fat for most of my training so that I look better in a t-shirt and like crap with it off.

Now if you have some recommendations then please present them. If you don't like the article I posted then post something that you do agree with, don't just bash it and me. That is in no way constructive and doesn't answer any of the questions that I asked. I apologize for not knowing everything about nutrition, hence the reason that I am posting. To get answers not attacked or ridiculed.

I fully understand that I need to have a daily calorie surplus to gain weight/muscle and I am currently adhering to that concept. I was just curious if there was an optimal ratio of protein/carbs/fat to keep body fat percentage down while gaining weight/muscle.
 
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(drpierredebs @ Jun. 14 2007,11:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">start from 30/30/30 then tweak based on your progress.</div>
Thanks.

I assume that is protein/carb/fat correct? I know it doesn't matter since they are all the same but just so I can understand the format for later reference.
 
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(Dvst8or @ Jun. 14 2007,19:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(UFGatorDude30 @ Jun. 14 2007,12:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What's your natural body type? That will help you out as well when trying to make some of these decisions. But I've got to agree with the other guys... unless you just started training or are using AAS, gaining extra LBM is very difficult if you are not eating a lot more than usual!</div>
I am an ectomorph/hard gainer.


And as far as the other responses to bulking up. I really don't care how much longer it takes to keep it clean. I am not interested in having 16%+ body fat for most of my training so that I look better in a t-shirt and like crap with it off.

Now if you have some recommendations then please present them. If you don't like the article I posted then post something that you do agree with, don't just bash it and me. That is in no way constructive and doesn't answer any of the questions that I asked. I apologize for not knowing everything about nutrition, hence the reason that I am posting. To get answers not attacked or ridiculed.

I fully understand that I need to have a daily calorie surplus to gain weight/muscle and I am currently adhering to that concept. I was just curious if there was an optimal ratio of protein/carbs/fat to keep body fat percentage down while gaining weight/muscle.</div>
Uh... not really sure where there was any ridicule or any bashing at all in this thread. All any of us told you is that what you are trying to do is probably not the best way to go about things. In fact, I already DID give you my recommendation:

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
There is nothing wrong with bulking, as long as you don't go all crazy and let the weight gain get out of control. If you just aim to get a pound or so a week, you shouldn't get all fat.
</div>

As for an 'optimal' ratio of carbs/fats/protein: There isn't one. Anyone who tells you there is an optimal ratio is a liar. However, what works best for me is to make sure to get around 1 gram of protein per lb of bodyweight, whatever percentage that ends up being, then fill in the rest with fats and carbs. I'd personally stick to around 20% or so of calories as fats and try to get the rest in carbs.

But... ratio is not what is going to effect your fat gain here. Total calories in comparison to how many you are burning is going to be the primary cause of fat gain. So count your calories.
As long as you are training intelligently and you don't have cursed genetics, you should be able to get your diet to the point where you are gaining about a pound a week. Once you get to that point, you should be able to be confident that most of that is muscle.
Do this for a long time, and if you start to get fat, once you get to around 15% bodyfat or so, you'll want to cut down to around 10% or so. Then start overeating again.

If you do this as I've described, you should never look like a fat slob, and you should also be able to keep putting on muscle most of the year.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> To get answers not attacked or ridiculed.
</div>

That's what I've been telling you guys.

It doesn't matter if you think the thread is silly or even moronic. You never know the intentions of the poster, hence the reason to keep it clean. Dvst8or is talking about the posts of Morgoth. Evidently, Dvst8or took offense at the comments of Morgoth that he interpreted to be rather too close to ridiculing him.

The bashing refers to &quot;the article is pretty much crap&quot; comment, and from Dvst8or's comment, I assume he also took a little offense at some of the sarcasm from Morgoth.

Play nice guys. I don't want another anger explosion here. Keep things clean. If you don't like the thread, don't post. Let someone else do it, especially if you are just going to say something sarcastic or declare something without qualifying it or citing the facts to support it.

Remember: there is a lot of misinformation and BS on the net. Even a well-intentioned guy who spent a year browsing through sources of BB &quot;facts&quot; can get lost, due to the pseudoscience spouted by product-selling or commercialized sources of BB &quot;Facts. This is why the HST forum is here as a shining beacon. Either help or don't, and if you choose to help, do it in a way that won't be taken as rude or offensive. Expect that some well-meaning people will definitely come here muddled or perhaps utterly confused.
 
Mor? Sarcastic? NAWWWWW....!!!!!

I myself didn't come here muddled and utterly confused. I came here slightly addled, mislead, overtrained, and undereducated. I've never had more respect for a forum than this one, having learned proper lifting methodology, programming and miscellaneous other things.
It's one thing to be tough in the gym, being tough on ourselves to acheive results. It's another thing to be tough on others, which often has negative consequences. If someone just doesn't care about others, this really isn't the place.
As for the offended parties, I've also learned some things from Mr. Sarcastic too. Don't throw the baby out with the bathwater.
 
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(quadancer @ Jun. 16 2007,17:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Mor? Sarcastic? NAWWWWW....!!!!!

I myself didn't come here muddled and utterly confused. I came here slightly addled, mislead, overtrained, and undereducated. I've never had more respect for a forum than this one, having learned proper lifting methodology, programming and miscellaneous other things.
It's one thing to be tough in the gym, being tough on ourselves to acheive results. It's another thing to be tough on others, which often has negative consequences. If someone just doesn't care about others, this really isn't the place.
As for the offended parties, I've also learned some things from Mr. Sarcastic too. Don't throw the baby out with the bathwater.</div>
The bolded part is a bad thing:D.

I have nothing, NOTHING, against honestly wanting to learn something. I know I want to learn about a bajillion things, and I know I`m snooping around this forum for tidbits that educate me. I feel the urge to reiterate that I'm certainly not taking a holier than thou stance here nor have I ever taken one. And I`ve never(since registering here) been sarcastic towards anyone who was honestly seeking advice/came with an open mind wanting to learn. But I`m sure my motives for acting in a certain way in certain circumstances are beyond the scope of this board,so....sorry to the OP, good luck on his quest;)
 
Not really sure what you meant, Mor, but I was just referring to the idea of guys not getting TOO offended when whatever comes at them is sound advice. Good news is good news no matter how it's dressed.
The fat guy did a really good job of that, taking it on the chin, unruffled until the thread taught him what the deal was. I had a lot of respect for that guys manners. He did better than I would have.
Often we're thinking one thing when we write and it comes off as something else. I don't think you always mean to be sarcastic or whatever, but you often come off that way. Or maybe you do, and that's just not friendly.
I could tell you about an &quot;internet love&quot; ...which turned out to be totally different when I met her...yeesh! Disaster.
 
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