Macro - Clean Lean Bulk?

Steedie said:
And to try and answer your question on protein mate

Your body can handle more than 40g of protein no problem, but the ideal rate for protein synthesis is around 36-40g per meal. It can deal with more than that but it you picture it as a graph, synthesis to protein amount, it would taper off quite quickly after the 36g mark.
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Sorry mate, but that doesn't really apply.

IF refutes this completely, and there are many other examples. It would be a pretty stupid system if we could only use 40g of protein per meal. If you eat more protein, digestion simply slows down. I played around with having 3 meals of >80g and grew (although I couldn't control all my variables...).

As for carbs, I'm not saying go super low, I'm saying to go medium and then tweak as you go on. But base your diet on high protein and med-high fats. Best to start lower on carbs and increase slowly if you're trying to avoid fat gain, and to have most of your carbs early in the day and around training sessions.

Yes it does depend on body type, but if you have ~15% bodyfat I think it's fairly obvious that you aren't going to struggle to put on weight.

OP requests a clean bulk, which means a calorie surplus with high protein but with controlled carbs (there are other options such as IF but I don't have any proper experience with that).
 
icecold said:
IF refutes this completely, and there are many other examples. It would be a pretty stupid system if we could only use 40g of protein per meal. If you eat more protein, digestion simply slows down. I played around with having 3 meals of >80g and grew (although I couldn't control all my variables...).
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Steedie hasn't said we can't, just that optimal absortion/synthesis is around the 40g mark.
 
icecold said:
Sorry mate, but that doesn't really apply.

IF refutes this completely, and there are many other examples. It would be a pretty stupid system if we could only use 40g of protein per meal. If you eat more protein, digestion simply slows down. I played around with having 3 meals of >80g and grew (although I couldn't control all my variables...).

As for carbs, I'm not saying go super low, I'm saying to go medium and then tweak as you go on. But base your diet on high protein and med-high fats. Best to start lower on carbs and increase slowly if you're trying to avoid fat gain, and to have most of your carbs early in the day and around training sessions.

Yes it does depend on body type, but if you have ~15% bodyfat I think it's fairly obvious that you aren't going to struggle to put on weight.

OP requests a clean bulk, which means a calorie surplus with high protein but with controlled carbs (there are other options such as IF but I don't have any proper experience with that).
Click to expand...

At no point did I say you can't eat more than 40g, I just said your bodies ability to use that protein as efficiently drops off the further past that 40g mark you go. That's not to say it won't be used
 
Okay some good posts here and i'm getting the picture of how I need to go about my macros.

Does anyone have some feedback regarding the rest of my diet?

I already know I should be eating more vegetables, in a week, I think I eat vegetables twice, so I will be looking to improve this.
 
I don't really see a need for nutrient timing with regards carbs tbh.

There is a drop in protein synthesis efficiency but it's really minimal. Even at 100g protein a sitting you'd be looking at absorbing 90g instead of 93-94g.

The only reason to really cut carbs is just the understanding of the fact that Protein = vital to life, Fats = vital to life, Carbs = only need very small amounts technically to survive although still a very good energy source. So you just need to concentrate on getting the vital stuff in first then how you fill the rest of your allotted calories is up to you. On a cut it's just easiest to make carbs the first to reduce. On a bulk just make sure you hit your protein and fats then feel free to knock yourself out with the rest of your daily allowance..
 
Dodger said:
Okay some good posts here and i'm getting the picture of how I need to go about my macros.

Does anyone have some feedback regarding the rest of my diet?

I already know I should be eating more vegetables, in a week, I think I eat vegetables twice, so I will be looking to improve this.
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stick some veg in with your lunch, brocolli, bell peppers, onions that type of thing. Maybe reduce your portion of rice a little if you want to stick to that calorie level.

I'd have a salad/green beans or something with my evening meal as well.
 
DanH84 said:
stick some veg in with your lunch, brocolli, bell peppers, onions that type of thing. Maybe reduce your portion of rice a little if you want to stick to that calorie level.

I'd have a salad/green beans or something with my evening meal as well.
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Yep will experiment over the next few weeks with adding vegetables to my lunch.

For the evening meal, i'm already having salad so I get what I am trying to do here is carb cycle by stopping carbs late in the evening.

Do you or any other have experience with carb cycling? or is still a good idea to eat complex carbs during the evening? I've tended to stay away from this approach mind as i've read that the carbs do not get used up as energy and stored as fat instead, opinions?
 
Dodger said:
Do you or any other have experience with carb cycling? or is still a good idea to eat complex carbs during the evening? I've tended to stay away from this approach mind as i've read that the carbs do not get used up as energy and stored as fat instead, opinions?
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The only carbs I'll eat early/late evening are oats PWO and then mixed veg with my evening meal. If I feel particularly low on energy I'll do a 'reload' and have some form of carb (cous cous, new potatoes, brown rice) with my evening meal or a carb based meal with protein (tuna napolitana, mac & cheese with chicken etc).
 
Silly question : So how do you eat enough if there are minimal carbs in the diet?

Are all meals purely meat and veg and/or salad?

For example I made burgers yesterday with salad and roast veg but had to have some sweet potato chips on the side because I would not be full otherwise.

For lunch today I'm having baked cod and boiled veg but again will need couscous on the side because otherwise I will be hungry in no time (and not really full in the first place).

Are you saying I should have double the amount of cod and veg to and remove the coucous?

Same problem occurs if I have a home-made curry later tonight, I will have a naan on the side...

Sorry for the thread hijack.
 
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