Consider the wisdom in creating a caloric surplus with the energy substrate that is most easily stored a adipose tissue.
If you’re worried about getting fat on your bulk, then either don’t bulk or get lean enough beforehand that some fat gain isn’t going to bother you.
You are at least equally likely to get fat from a surplus of fats as I are from a surplus of carbs. Carbs aren’t “stored as fat” (must undergo DNL beforehand) but fat is. Fat doesn’t make you fat without refeed to overall caloric intake, but thats not a golden ticket to eat a much of it as you want.
A low carb diet is great for fat loss, but inadvisable for someone looking to put on muscle. But, when all you’ve got is a hammer…[/quote]
I agree. But (and I think you’ll agree) that a high(er) carb diet can be just as effective for fat loss. [/quote]
How high exactly would be good for fat loss?
Surely you want to get at least 20% of your diet from fat, and a heavy dose of protein to boot. I’ve heard of bodybuilders doing 17% but I don’t think that’s optimal.
40/40/20 works well, but I prefer something along the lines of 45/35/20 or 50/30/20; P/C/F.
Ya 40/40/20 is a good breakdown. It provides adequate protein and fat, and enough carbs to make it more manageable. But I would not agree with the other breakdowns because protein is the dominant nutrient, and though protein is very important you wouldn’t want it as your dominant macro because you’ll increase protein oxidation and the conversion of protein into glucose. [/quote]
First off I know fat gain is inevitable in a bulk regardless of the macro split and I’m not worried about that, I’m just trying to understand the science behind having more fat in place of carbs.
Also, could anyone help to explain the pros/cons between having macros in excess or deficit? To better phrase this, what are the differences between having protein, fat, or carbs as your major source of caloric energy? Should I be basing the macro split on percentage of total calories or aim for a certain amount per lb of body weight.
Sorry for the barrage of questions I’m just having a difficult time settling on a routine diet for my bulk and heard the lower carb approach might be a nice switch.
I wouldn’t be too concerned if you’re bulking, start at 33/33/33 and adjust from there. I’ve found an emphasis on carbs to be beneficial, but everyone’s different.