Hey guys, I'm currently starting to stall out in my bulk. My lifts are still slightly increasing but the scale has different thoughts. I'm on roughly 3000cal/day on a 40/40/20 split P/F/C trying a high protein/fat approach.
What macro would you guys recommend I increase to up the cals 200-300/day. I can post an image of my diet from fitday if that might help as well.
Bulking off of high fats? It's possible...just not the best method, IMO. Carbs are good for muscle gain. Save the low carbs for when you're dieting down or at maintenance, unless you actually have some sort of condition where you absolutely HAVE to eat low carb.
I'd say lower the fats to around 25-30% and raise the carbs to 30-35%. After that, what matters the most is how many calories you're taking in...so from there you can up it entirely from carbs, or some carbs and some fat.
Given what little information you provided us (we still haven't seen what a typical day of eating looks like), it's difficult to answer your question. What we do know is this: a 40/40/20 split of 3000 calories amounts to 300 grams of protein, 133 grams of fats and 150 grams of carbs per day.
I suggest doing yourself a colossal favor and educating yourself. You've already found a relatively abundant resource of information (T-Nation). Now get to work.
Haha, yea I'm only 5' 8'' and 140lbs at the moment, 22 yrs old
Squat 190x5 Dead 250x5 Bench 160x5
Reason for lower carbs is that I believe my cortisol levels are high and testosterone levels are low (I'm getting blood work done in 2 weeks). I've read increasing fats can help to increase T-levels and decreasing carbs can help decrease cortisol levels. Also I'm looking to gain 1/lb a week. I know upping the cals past 4000 will increase my weight but I'm not in a huge hurry, just stalling at the moment
We're making some headway here, and thanks for the image. However, we don't know what your individual meals look like and where your workouts fit in, which is problematic.
Also, be mindful that these online calorie and macronutrient trackers are only as useful as you use them correctly. What I mean here is this: there is a notable difference between a unit of cooked and uncooked food items, especially if you are consuming frozen meats and poultry. The water lost during the thawing and cooking process is enough to account for a significant difference between what you think you're eating versus what you're actually eating.
Regardless of the above, I'd still recommend consuming additional carbs. One gram of carbs per lb of bodyweight is insufficient to ilicit any appreciable gains in size. You're basically running your body into the ground, despite your belief that any macronutrient manipulation will result in considerable or beneficial hormonal shifts. I mean, you're only 22! Your test levels should be through the roof!
I like a lower carb approach as well. But, around my workouts I have a good amount of carbs. I eat A LOT OF FAT and I do think it helps t levels. I'm much more ummm nice to my girl now expecting returns.
Everybody's different and the problem with most approaches/dietary staples is that they categorize people.
Reason I'm trying lower carb was stated a few posts ago. I'm getting bloodwork done in a couple weeks, but I've got symptoms of high cortisol and low test which would indicate a high fat/low carb might be a better approach.
It's been about 4 months (up from a little over 125lbs to just under 140 now).
Weight gain started slow since I was scared to up the cals too much (former fatty), then steadied to .5-1 lb/week after hitting 2800-3000cals per day, now are stalling to nothing the past 3 weeks.
I really don't want to quit now especially considering I'm at such a light weight. I'm prime age for building muscle now right???
I'd give it a few more months, try cleaning yoru diet up too while keeping calories the same (switch to whole grain, organic stuff if youre not using that. there is a lot to be said for better-for-you healthy foods).
you are pretty light, and if you are a FFB then bulking (without getting fat) is going to be a problem...i suggest reading up on all the other FFB's on this site...there are a lot of them.