I am 5'9, weight 146 with a bit more of a fat butt than I'd like and some tummy fat but doesn't roll if you know what i mean.
I have estimated my daily calories for serious work-out (3-4 times a week plus running once or twice a week) to be somewhere around 2800-3000. I aim to bulk up and get some lean muscle mass. I realize it will be, for the most part, inevitable that I'd gain some extra fat along the way and would have to cut down eventually for a more refined body.
I will consume around 150-160 grams of protein daily.
With that said, what would be the right ratio and percentage of fat and carbs? Can someone tell me how much of those would that be in gram? Will it be more or less of one of these or both on non-work out day?
If you want "major" improvements, it begins with:
Education, number 1. Diet-number 2, and training with weights (or another proper fitness routine applicable to your personal fitness goals) a close-kin, number 3.
The diet is the facilitator of "growth".
The weight routine the "stimulant" of the "growth".
Actively participating in: "aggressive progression"--which
bridges the "growth" (diet) and the "stimulant" (weights) together and forces "continual adaption" and can attempt to prevent homeostasis (staying the same), and
proper rest provides the strong foundation for the "growth", "stimulant", and "aggressive progression" to thrive.
It's simply NOT about "just" pounding the weights (or ones fitness routine, alone); it is a collective discipline by putting personal pieces together and learning what works.
Some suggestive guidelines for macro nutrients:
I can provide some perimeters, but nothing "personally" definite, as you have to work with the figures until you start seeing good weight gain, that will work for you.
And, yes, this involves eating "enough" to solicit weight gain, as it does eating less to solicit tissue loss.
I can provide (an example) area to work within, and where you would manipulate as you get feed back from your body as you move forward. You simply will have to "experiment", and keep working with it and sticking with it, to "potentially" find a sweet spot, if there is one in the first place.
Constructing a diet, with one "wanting a goal" isn't really that difficult in the numbers game particular to the person.
1. Establish your BASELINE calorie needs. (which it "appears you had")
This means look here to obtain this information:
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Start with a mild surplus then adjust as needed.
Small surplus meaning something like 300 to 500 calories, if you are worried about too much fat accumulation, IMO, I would start out on the lower end, and THEN increase as necessary.
Slower is better than faster, primarily because (WITH MOST average) persons, the body's ability to put on muscle is outperformed by the body's ability to put on fat tissue, in most average cases.
2. Set a protein intake around the "ballpark premise" of 1g per pound of body weight. Simply a figure "around" this mark. The .08, gets floated around, as does the 1g per pound of body weight, and above. Simply middle ground it, to about 1g, and you will be okay. These figures, are applicable in your case.
Remember not to go below .08 to 1g, at least IMO. If you're eating more carbohydrates and total calories, protein doesn't have to be as high--such as in a bulk/gain weight situation. IMO.
The lower your calories and carbohydrates go, the more protein you'll need, such as in a cut/or lose the fat situation. IMO. You actually need more protein while "losing weight" than you do while gaining, so keep this in mind, at least in my opinion.
3. Set carbohydrate intake appropriately, either low, moderate, or high.
We are not talking about glucose depletion carbohydrate needs so this is not relevant to you.
Where this ends up, can depend on how you respond (whether dieting to lose to tissue or dieting to gain tissue).
This is a KEY AREA of weight gain....good and bad.
Here you could define very low as 20g to 50g, low as under 75-100g, and moderate 100-200g, and high would be anything over 200g per day.
EDIT: However, these gram ranges can very as much as a persons weight. The higher the weight, the more calorie needs exists, and likewise macro nutrients "can" follow. Therefore keep in mind these ranges are examples.
For performance needs and weight gain, 200g or more per day is a good starting point, but could be extremely high for wanting to lose tissue.
And, its one (in a diet to cut tissue), I would not consider. And, it is possible this gram range could be to high for you, in a bulk.
Tweak and find, I say.
If you're looking to improve body composition and drop fat quicker, keeping carbohydrates under or around 100g per day is a good idea for most-dependent on some personal factors.
The moderate approach is the balance point, still allowing improvements in body comp while not entirely sacrificing performance.
Tweaking this almighty macro nutrient is powerful, and find a range that works with you.
Simply, fill in the rest with good Fats.
Once you've established your calorie baseline, MT-Line, and surplus, protein and carbohydrate consumption, you simply fill in the rest with fats, and tweak you calorie and macro nutrients in accordance with the type of bodily response you "personally receive".
If its not so good on the fat accumulation front (speaking in terms of just......dietary perimeters), you would then potentially look at two things:
Your calorie intake and carbohydrate intake (and potentially the type of carbohydrates consumed), and tweak one of these or both of these, and mediate the differences remaining in grams.
This is the
most basic and most simple way I can put it for you.
Best wishes,
Chillen
it's a very complex question with a lot of individual differences, but I just told you the thing about the glycogen stores because there's really no need to do a % thing with everything. You're only 140lbs, a normal recommendation is 1g protein per 1lbs of BW, some will tell you more, though. There's no date to suggest that a lot of protein is harmful to a healthy person, so it's probably better to be on the safe side and just eat a lot of it