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TOPIC: Bulking-high carb or fat?

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July 19, 2012 8:31 AM
So I'm currently bulking and taking 3000 cals a day. Should I go high carb or fat? I'm a 5' 7 female weighing 122lbs any tips?
July 19, 2012 8:47 AM
I've seen variations of Macros when bulking but most often I've seen a 40/40/20 split (protein/carbs/fats) or a 35/50/15 split. You'll need high carbs to bulk.
July 19, 2012 8:48 AM
QUOTE:

So I'm currently bulking and taking 3000 cals a day. Should I go high carb or fat? I'm a 5' 7 female weighing 122lbs any tips?


What is your TDEE? That's a high intake to bulk at given those stats, but perhaps you are incredibly active.
Edited by Sidesteal On July 19, 2012 8:48 AM
July 19, 2012 8:50 AM
Yeah I'm pretty active! I just tend to be high fat and protein with around 160g carbs a day so wondering if I'm hindering gains. I do think my energy could do with a boost but I have the evil carbophobia!
July 19, 2012 8:52 AM
QUOTE:

Yeah I'm pretty active! I just tend to be high fat and protein with around 160g carbs a day so wondering if I'm hindering gains. I do think my energy could do with a boost but I have the evil carbophobia!


Do you know your TDEE though? Have you started bulking yet and what rate of gain are you experiencing at 3k calories/day?

My expectation is that you're going to gain too fast and put on extra fat.
July 19, 2012 8:56 AM
I've been bulking for around 3 months gaining .5lb a week. I have a high tdee. My bodymedia reaches 4000 but I think it's vastly overestimating for some reason? Either way my gain rate is good on 3000 just my carbs are too low maybe?
July 19, 2012 8:56 AM
I was thinking the ideal caloric surplus for a women would be more around 200 calories per day over maintain. 3,000 cals seems high.
July 19, 2012 8:58 AM
Some women have high metabolisms! I'm only 20. Just need some macro advice
July 19, 2012 9:02 AM
QUOTE:

Some women have high metabolisms! I'm only 20. Just need some macro advice


What's your current macro intake, in grams please.

You're really going to have a ton of room to experiment given that your intake is so high and your protein requirements are going to be relatively low.
July 19, 2012 9:07 AM
I'm 5'9" and 160. I also bulked around 3000. My average TDEE is 2600.

All I paid attention to was protien. I tried to eat about 120-140 grams of protien a day and filled the rest in with whatever I could. Don't be afraid of the carbs!

Also, are you doing a lot of cardio to get your high TDEEs? That could be sabotaging any muscle gains you want to make. While bulking, cardio should be low to moderately low in intensity.
July 19, 2012 9:09 AM
So according to myfitnesspal I'm getting ~200p/179c/150f. Thanks for the help!
July 19, 2012 9:12 AM
So great to hear a women pro carb! I know I shouldn't-terrible habbit! Any ideas of how many carbs you had? Nope I just do low intensity. I'm on my feet most of the day though!
July 19, 2012 9:15 AM
You only need your bodyweight in protein and 1/2 your bodyweight in fat.

120g~ protein, 60g~ fat and the rest from carb.

At 3000 calories that would mean 540 cal from Fat, 500~ calories protein and almost 2000 calories from carb (or 500g)

You can see why people think this is too much. If you're very active then O.K. but otherwise be careful to not gain too quickly.
July 19, 2012 9:16 AM
I can't help you much, But when I was gaining weight I was on about 2300 + exercise cals (so 2500-2600 usually - which was a 1lb a week gain, or less sometimes) I'm not particularly active, just have an insane metabolism. I'm back on maintain for a while now, I have mine set up to 45c/25p/30f, it seems odd, but at my current calorie level (1900) that amount of protein is still over 1g per lb of totally body weight and 1.5 per lb of lean body weight, so I'm happy with that. I keep the carbs higher cause I personally burn though them, and the fats keep me feeling fuller for longer. I think set your protein goal first so it suits you, and figure out the carbs and fats from there.

I have seen lots of tiny girls needing upwards of 2500-3000 to gain. Its not at all unusual.

(note it took me over 3 months to gain 10lbs)
Edited by Meg_78 On July 19, 2012 9:17 AM
July 19, 2012 9:17 AM
Surely if I change my macros it wouldnt make any difference to my gain as its calories in and out and Im already gaining steady at 3000.
July 19, 2012 9:17 AM
QUOTE:

So according to myfitnesspal I'm getting ~200p/179c/150f. Thanks for the help!


Yeah, you've got a whole buttload of room to change this.

You don't need nearly that much protein or fat.

You could go WAY lower on both but I'm not sure you would want to make a massive change all at once. This is just my opinion as a starting point:

150p
100f
375c

And even still, you could further reduce both protein and fat and further increase carbohydrate.
July 19, 2012 9:19 AM
QUOTE:

Surely if I change my macros it wouldnt make any difference to my gain as its calories in and out and Im already gaining steady at 3000.


You're right on that.

At first that giant influx of carb is going to bloat you a bit so don't be alarmed if the scale jumps up suddenly.

If after a month you notice gains coming too quickly then lower the carb.
July 19, 2012 9:19 AM
Thanks! Should I expect a water weight gain or not with the carb increase?
July 19, 2012 9:22 AM
Thanks!
July 19, 2012 9:22 AM
QUOTE:

Thanks! Should I expect a water weight gain or not with the carb increase?


I would expect you to see some as it's a pretty big hike in carbs. I would also get other opinions. As far as minimums I wouldn't go below about ~100g pro and 50g fat. I'm posting this just to give you an idea of how much wiggle room you have to toy around with it.

The part I'm NOT sure on is what effects you'd have from making that massive of a change in macronutrients in the short term.

My expectation is water retention and more energy.
July 19, 2012 9:29 AM
QUOTE:

So great to hear a women pro carb! I know I shouldn't-terrible habbit! Any ideas of how many carbs you had? Nope I just do low intensity. I'm on my feet most of the day though!


I had a random high day Monday. 2800 calories. 279 grams of carbs. I love carbs.
July 19, 2012 9:30 AM
TDEE x 1.1 - 1.2
Protein 1.1 - 1.2 g/lb (as you are a woman)
Carbs: 2 - 3 g/lb
Fat: 0.4 - 0.5 g/lb

Tweak as necessary depending on results. You could go by % macros as well but the above is a good starting point (nicked from Lyle McDonald IIRC)

ETA: link:http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
Edited by myofibril On July 19, 2012 9:31 AM
July 19, 2012 10:03 AM
Thanks for all the advice! I think ill up it to around 260c and go from there!
July 19, 2012 10:37 AM
QUOTE:

So I'm currently bulking and taking 3000 cals a day. Should I go high carb or fat? I'm a 5' 7 female weighing 122lbs any tips?

The beauty of a bulk, you can do high everything :-) just keep your surplus within a reasonable range to minimize fat gain.
July 19, 2012 10:41 AM
*Just passing through and saying hello*

/leaves room

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