scale isnt moving anymore during a bulk

[musclehead123]

So im thinking I need to increase calories. Should I increase protein? carbs? or fat?

Or should I increase each serving size?

[marino]

How much are you eating right now??

My bulk was as follows each meal 65p, 60c and 20f for 5 meals and pwo shake 60p and 80c no fat.

I have now reduced my carbs down to 40 a meal because mid section was getting a little flabby. Now my weight gain is plateauing as well. I will be interested to see what others say.

[Delt King]

Calories need to be bumped with carbs... assuming your protein level is sufficient and properly timed

[musclehead123]

Calories need to be bumped with carbs... assuming your protein level is sufficient and properly timed


can you go into more detail about proper timing?

[L3]

im probably incorrect, but if you're on gear, wouldnt it be more beneficial to bump protein cals first before messing with fats and carbs?

[Delt King]

1 gram of protein per pound of bodyweight is standard. so for example 220lbs with no longer than 3 hours between solid meals would equal 5-6 meals in addition to pre and PWO shakes---basically about 30 grams of protein per meal/shake.

Then you need to figure out your caloric goals... say 3800cals for shits and giggles. Assuming a fat gram total of 60grams daily. then you can figure out your carbs.

240 grams of protein = 960cals
575 grams of protein = 2300 cals
60grams of fat = 540 cals

Ok then so 8 meals including shakes averaging.
30 grams of protein
71 grams of carb
7.5 grams of fat

Then you make a meal plan from there. Then adjust carbs up to gain and adjust carbs down to lose.

[tiramisu]

He hasn't actually said what his macros are.

1 gram per pound of bodyweight is a minimum to my mind for protein.

If he's on gear 1.5 will likely see improvement and some even claim to see improvement on 2 but I have doubts.

If he's on 1.5-2 grams of protein per pound of bodyweight
and 1.5-2 grams of carbs per pound of bodyweight
and 20 grams of fat per meal

then he is gaining weight so I'm guessing he isn't :)

Somewhere around a 500 calorie excess should be fine although my retarded mind always goes for 1000 because I'm stupid and like 16 week diets with 2 hours on the god damn dreadmill (oops).

[tiramisu]

As you can see I'm less of a carb junky than Delt King but I do have a better haircut.

[Delt King]

As you can see I'm less of a carb junky than Delt King but I do have a better haircut.

Well that's debatable lol.

[Delt King]

He hasn't actually said what his macros are.

1 gram per pound of bodyweight is a minimum to my mind for protein.

If he's on gear 1.5 will likely see improvement and some even claim to see improvement on 2 but I have doubts.

If he's on 1.5-2 grams of protein per pound of bodyweight
and 1.5-2 grams of carbs per pound of bodyweight
and 20 grams of fat per meal

then he is gaining weight so I'm guessing he isn't :)

Somewhere around a 500 calorie excess should be fine although my retarded mind always goes for 1000 because I'm stupid and like 16 week diets with 2 hours on the god damn dreadmill (oops).

Agreed that 500 calorie excess is perfect.
The 3800 calories was for illustrative purposes only because i have no idea how many calories he needs as i haven't actually spoken to him.
But on another note... good posts Tirimasu.

[musclehead123]

Thanks guys!

Im getting about 1.5g/lb of protein and about 2-2.5g/lb of carbs.

delt king, I am timing it properly maybe even a lil less than 3hrs. I just thought there was something i was missing.

I think I am going to increase protein to 2-2.5g/lb and carbs up to 3g/lbs, and see where it goes from there, I am not to worried about getting fat.

[tiramisu]

increasining protein to 2.5 makes no sense.

[Delt King]

increasining protein to 2.5 makes no sense.

Agreed^^^ Your protein intake is sufficient for growth. however your total caloric intake is too low. Bump your carbs up another 125 grams per day and see what happens after about 4 days.

[natenator]

I'd say slightly lower on the carb increase and adding in a bit more fat instead.

[Delt King]

I'd say slightly lower on the carb increase and adding in a bit more fat instead.

My reasoning behind the 125 grams was to increase his cals by 500 per day because he was maintaining already at his current caloric level.

[natenator]

My reasoning behind the 125 grams was to increase his cals by 500 per day because he was maintaining already at his current caloric level.
Understood and agree on the calorie bump but wouldn't want them all to come from carbs alone...

[Delt King]

Understood and agree on the calorie bump but wouldn't want them all to come from carbs alone...

I guess it would depend on his current level of fat in his diet, which we don't know. So i guess i agree with you, it might need to increase.

[Ritch]

To make the carb of fat choice I`d go with the person`s body type. Ecto=more carbs, endo= more fats.