what is best ratio of protein/carbs/fat to gain muscle?

[nickysoprano]

i took ross's advice and looked through the bulking thread and have now worked out to gain 1 pound of body weight a week i need to be eating 3000 calories a day for my stats.

my question is what is the best ratio of splitting this up to maximise muscle gain?

cheers

nickysoprano

[Ross86]

I try to keep it between 40/30/30 and 50/30/20. Make sure that your protein intake is high. If it's high and you're eating clean, then you will fall in that range, I think. For me, my primary concern is protein. I aim for 275-325gr of protein a day, which is 1100-1300 calories from protein. I add or subtract carbs to hit my total calorie number for the day since my fat & protein intake stays pretty much the same.

[nickysoprano]

nice one ross thats cool, i am going to sit down tomorrow on my day off and work out things a bit more accuratly with my food side of things and try to get this nailed! im also going to see if i can work my diet to include "real" food to get my protein intake rather than keep using the shakes to make it up but this will have to go on how my stomach reacts to this. cheers for your help man your a fountain of knowledge!

[Pitysister]

i have not measured out my ratios for awhile...but i always make sure i get at least 230 g protein a day...on the weekends...i sleep in and don't stay up for as long...so i use alot of healthy fats to get my calories in...so far today i've had about 165 g of protein and 165g of fat carbs are at like 85...

i don't really like eating carbs....they are all dry and shit. unless it's fruit.

anybody see a problem with replacing alot of those carb calories with healthy fats? i do have alot more carbs during the week just because of what i eat at work...

[0311]

Not at all.. Especially for people who are insulin resistant. I'll refer you to my new thread..

[Ross86]

Originally Posted by Pitysister

anybody see a problem with replacing alot of those carb calories with healthy fats? i do have alot more carbs during the week just because of what i eat at work...

I think that depends on how carb sensitive you are. I prefer to take in some carbs in meals 1 thru 3-4. I know that good fats are healthy, but fats have a tendency to be stored as fat. And if I keep the portions small and spread out, then it's better for me than doing higher amounts of fats. Everything in moderation. I feel ya though...it's so much easier to take in more fats since 1g of fat is 125% more calorie dense than a gram of pro or carb.

[0311]

Yeah, remember, everything is a system of checks and balances. If you're really restrictive with the carbs, then it would be hue of you to start incorperating some carb cycling. For massing, unless carbs really do a number on you, I'd at least keep a moderate influx.. Best choice IMHO would be your first few meals of the day, then immediately postworkout.. The rest mostly fats.

[Pitysister]

i was just reading that thread thanks fellas.