BlahBlahYouToo
Lifer
thx!
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clean bulk, what's the % breakdown for protein/carbs/fat
- Thread starter BlahBlahYouToo
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I have a problem with basing an entire diet around percentages, as it can become a problem when it comes to protein intake depending on total calorie intake. The truth of the matter is that nutrient requirements are based on how much you weigh or how much LBM you have, with a few exceptions where requirements may be absolute. Basing your entire diet around percentages can often lead to too little or too much of a particular nutrient depending on total calorie intake. However, there are times I still use percentages, just not for protein.
I suggest setting protein at a constant 1 g/lb of bodyweight. This could be increased further, but isn't too necessary on a bulk. On a cut, I would probably up it to 1.2 g/lb. I would then set carbohydrate intake to 45-55% of total calories and fat intake to 20-25%. Also, "clean" bulks goal is to gain muscle mass while minimizing fat gain, but keep in mind you are not going to completely eliminate fat gain if you want to gain muscle at an appreciable rate. That doesn't mean you have to turn into a complete fat ass either. How I usually do it is I set a cut-off point for bulking. I start the bulk at around 10% and bulk my way up to 15%. At which point I stop and cut back down to 10%. The key is minimizing fat gain on the bulk and minimizing muscle loss on the cut. To best way to minimize fat gain is by keeping the calorie surplus under control. Eating beyond a certain point will just add to fat accumulation and nothing more. Because of that I generally recommend sticking to 0.5-1 lb gained a week, unless you're a complete beginner where gains may be made a bit faster. When cutting I generally aim for 1-1.5 lbs lost a week.
I suggest setting protein at a constant 1 g/lb of bodyweight. This could be increased further, but isn't too necessary on a bulk. On a cut, I would probably up it to 1.2 g/lb. I would then set carbohydrate intake to 45-55% of total calories and fat intake to 20-25%. Also, "clean" bulks goal is to gain muscle mass while minimizing fat gain, but keep in mind you are not going to completely eliminate fat gain if you want to gain muscle at an appreciable rate. That doesn't mean you have to turn into a complete fat ass either. How I usually do it is I set a cut-off point for bulking. I start the bulk at around 10% and bulk my way up to 15%. At which point I stop and cut back down to 10%. The key is minimizing fat gain on the bulk and minimizing muscle loss on the cut. To best way to minimize fat gain is by keeping the calorie surplus under control. Eating beyond a certain point will just add to fat accumulation and nothing more. Because of that I generally recommend sticking to 0.5-1 lb gained a week, unless you're a complete beginner where gains may be made a bit faster. When cutting I generally aim for 1-1.5 lbs lost a week.
It really depends on a lot of factors such as initial bodyweight, the ratio of fat vs muscle gained, how much is actually gained, how well you actually stick to the plan, how well you hold onto muscle on a diet, etc. I generally bulk for around 15-21 weeks before switching to cutting. Cutting would then be anywhere from 10-15 weeks. If done right cutting cycles should be shorter than the bulking cycles.
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