optimum percentages for bulk diet

[Dallasdoll]

I just entered my past weekly food intake into fitday.com and am currently eating 40% protein, 30% carbs and 30% fat (mostly from Udos and Muscle Milk, a little from red meat sources). Anyhow, I suspect my ratios may not be optimal for gaining muscle with as little fat as possible ( I realize I will gain some fat). Ive been told so many different things, 50, 30, 20 ..... 40, 40, 20 but never 40, 30,30???? Is my fat too high if they are almost all polyunstaurated???? Im currently between 2500 and 3000 calories a day. Im 5'6", around 120 lbs, probably around 13% BF now. Thanks, Chelsea

[redsquirrel]

Re: optimum percentages for bulk diet

Originally posted by Dallasdoll
I just entered my past weekly food intake into fitday.com and am currently eating 40% protein, 30% carbs and 30% fat (mostly from Udos and Muscle Milk, a little from red meat sources). Anyhow, I suspect my ratios may not be optimal for gaining muscle with as little fat as possible ( I realize I will gain some fat). Ive been told so many different things, 50, 30, 20 ..... 40, 40, 20 but never 40, 30,30???? Is my fat too high if they are almost all polyunstaurated???? Im currently between 2500 and 3000 calories a day. Im 5'6", around 120 lbs, probably around 13% BF now. Thanks, Chelsea

No your fat isn't too high if its unsaturated. In fact, still take it into account, but keep in mind unsaturated helps you, not hurt you. IMHO, I would increase your protein to 50, keep the carbs at 30, fats at 20. Also, when I bulk, I eat about 3500 cals/ day. That's at 5'4, 150....so you may want to bump it 500-1000 cals. If you keep cheating at bay, and keep a clean diet, your BF should be alright.

Also, don't forget a good post workout gainer shake. Do NOT include that into your daily ratios and meals, though.

[majoradams]

At 120lbs i wouldnt worry about gaining fat, u gotta gain some fat to bulk. Worry about losing the fat after u finish bulking so just get those cals right up there, are u sure u are 13% bf, have you had it checked or are you just guessing, also i dont think that fitday. com is !00% accurate, It does gives you an understanding of the amounts of carbs, protein etc that you are consuming, but i wouldnt base everything you eat around that

[Dallasdoll]

Thanks for the responses. I will increase 500 calories a day and see what happens. I didnt know not to include my post workout shake in the calculations so that might help change the ratio because I was drinking muscle milk. I was also wondering about that fitday.com because some of the numbers did seem pretty high for some things, especially the meats. As for my BF, I had it tested awhile back and it was at 11 so Im guessing 13 now just because I feel like my abs arent as defined. Chelsea