kubakuba

Currently doing DC training which calls for 2g protein p/ lb of bodyweight. I've been meeting my protein needs but curious to know how much fat/carbs i should be intaking. Im bulking and weigh 180lbs ive read 40/40/20 is the norm for bulking but would like to get more input.

MilitaryMuscle

theres no diet laid out by DC...... its an individual thing... thats why its recommended to have experiance under your belt so y our know your body and how it reacts to carbs/fats/calories...

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

jstout

Experts here (and there's a bunch of them): Chime in if I'm putting him off on the wrong track. This is just basic stuff:

Start by figuring out how many calories you burn in a day (basal metabolic rate, or BMR). Add 500 to that, see what happens. The 40/40/20 split should give you enough protein. Then you can adjust from there.

Get comfortable with taking your bodyfat percentage. It is your friend. Let's say you're 180 pounds at 15 percent bodyfat. That's just a number I'm throwing out there for this example. 15 percent of 180 means you've got 27 pounds of fat and a lean body mass of 153 pounds. Lean body mass is basically everything but fat.

Then you can figure out calories burned in a day.

The Katch-McArdle formula: BMR = 370 + (21.6 X lean mass in kg)
370+(21.6 x 69.4). 153 pounds is 69.4 kilograms.
1869 calories.

Then you put in an "activity factor" known as the Harris Benedict Equation.
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Let's say you're moderately active. I'd say anyone who works out but doesn't have a strenous job is moderately active. You can adjust from there.

1869 x 1.55 = 2,897. This is the amount of calories you burn in a day. Add 500 to that and you've got 3,397. Round it up to 3400. A 40-40-20 split would be 340 grams of protein, 340 grams of carbs and 75.5 grams of fat.

Track everything you eat using something like fitday.com. Be thorough. Then weigh yourself and check your bodyfat percentage once a week at the same time under the same circumstances (I do it after waking and taking my morning piss on Wednesdays).

Did you gain weight? That's the idea. Check your bodyfat percentage and figure out your lean body mass. Did it increase? That's what you want. If your bodyfat percentage goes up, you may want to ask some experts here how to handle the situation (green tea, cardio, carb cycling).

If you didn't gain weight, try boosting the calories next week by another 500. Take it up to 3900. A 40-40-20 split then is 390 grams of protein, 390 grams of carbs and 87 grams of fat. Try that for a week and then weigh again. Go up or down as necessary.

It seems like a lot of food (because it is). No one said this would be easy. There's plenty of tips here for upping the calories to a serious level while keeping bodyfat gains at bay.

JoeBob

Experience is what counts, no two metabolisms are the same, yada yada... BUT, figuring out how much to eat and what to eat is the same for everyone.

At your weight, start at 5 meals a day @ 60-70gm protein, 60-70gm carbs, 15gm fat. per meal. which will get you almost 3100 calories. Eat lots of fiber (keep your bowels moving), train dc style, sleep 8-9hrs a night. Do this for a minimum of 2 months.

If you like the way you growing, stick with it.

Too much fat gain (or want to cut down some), drop carbs 10% every couple of weeks until you get where you need, or up the meal frequency to 6,7,8, or 9 times per day, just cutting portions down to get the same overall food intake.

Feeling really lethargic, losing weight, etc, up your carbs a bit and/or up meal frequency. You can also try upping protein intake by adding in whey throughout the day or right before bed to help recovery issues.

If you are still feeling crappy after upping carbs and/or meal frequency (or protein), increase your sleep first, and if that doesn't help, take a week off and have a couple overeating days followed by 10+ hours of sleep. That usually will take care of it.

Hope that helps.