diet help please

[gethugeagain]

hey everyone, i trying to help my friend out with a good diet during his cycle. he is bulking but very concerned about saying lean, i don't normally worry about that when bulking so i just wana be sure i give him the best info. his diet now is pretty good but it was basically to get him leaner in the first place and he needs way more calories. I'm just wondering what would be the best way to increase his calories so he can start seeing better gains but still keep him as lean as possible in the process? would it be better to add good fats to increase calories and keep carbs low, should he up carbs and just keep them clean, is there a good ratio he can follow, etc? again i don't worry about keeping a diet or staying real lean when bulking so this is not my strong point i guess you could say and i just wana be sure i give him the best info i can. any advice would be greatly appreciated and if needed i can list his current nutrient amounts. thanks again!

 

[unknownkonrtist]

I'd keep the carbs in. Muscle fibers thrive on carbs as well as protein, especially when their in an extremely anabolic state. Keep them clean like you said and space them out with each meal. The good fats would help also. Their going to act as natural anti-inflamatories and joint lube which will help. You've got the right idea as far as I can see.

 

[gethugeagain]

Thanks for the help bro, what would be a good ratio to run him at? would the old 40/40/20 be good to keep lean or should i keep the carbs a little lower? right now hes getting less the 14 calories per/lb so there's no wonder hes not gaining like he wants. I'm going to jump him to around 20 calories per/lb as a starting point, only because he ON so he should soak the added calories right up. if i had a good ratio to split everything up for him that he could use as a guide while increasing calories, that would be great! thanks for all the help!

 

[estray]

Most pro bb'ers eat more carbs then they do protein. Theyre essential to muscle growth. The cleaner you keep them, the less fat youll gain. Cant go wrong with oatmeal, brown rice, and pasta.

 

[gethugeagain]

yeah that's what i said but he is so worried about being lean, I'm trying very hard to explain you have to eat more to grow but you know! in his case would it be better to do a high protein/fat diet to up calories and keep carbs where they are, or would that just be a waste of time while trying to add weight? Again i don't mean to sound like such a newbie but i never worried about this when bulking so I'm kinda at a loss! thanks again for all the help!

 

[gethugeagain]

anyone else? after looking over his current diet some more i see that there will need to be a lot more calories coming from something other then protein. that's really my only hold up, since hes trying to keep so lean would i wana up the carbs or the fats to increase calories? again is there a ratio that would be best to follow, or should i keep his carbs at a certain point and increase fats to make up? thanks again i just don't wana give him the wrong info.

 

[ecke70]

I agree with estray. cutting out carbs or doing some form of atkins is not the way too grow.

that atkins guy has created a world that is afraid of carbs...

 

[gethugeagain]

Thanks for all the help, that's what I was thinking but as I said I don't worry about it my self so its not my strongest area. Here is what I came up with as a starting point, going off of the help everyone has given, tell me what you all think and where to make changes if needed.

3800 calories = about 21 calories/lb
30% protein = 1140 cals, 285g, 1.583g/lb
50% carbs = 1900 cals, 475g, 2.638g/lb
20% fat = 760 cals, 84.4g, .469g/lb

From there I will tell him to increase calories by 500/day, following the same ratio as needed to continue growth. From the info I have gathered from all of you and reading I think I'm on the right track but again this would be the first time putting together a diet like this so I just wana be sure. I know his main concern will be the fact that right now he is taking in at least 2g protein/lb, and this will drop that down bellow two g/lb. Now I'm pretty sure that will be no problem for muscle growth because of upping the other nutrients and the fact that most only need 1.5g/lb anyway but i just wana be sure I'm giving him the best info! Thanks for all the help everyone and please let me know your thoughts!

 

[gethugeagain]

Anyone? Are those numbers good or do i need to make changes? Should the protein % be higher, are the carbs too high for him to stay lean, I'm just not 100% sure so it would be great if some of you "pros" could help out here and give me some advise from experience! I am still not sure if its more important to have carbs or fat lower/higher for this type of diet! Please someone throw me the right info so I can set my boy straight! thanks!

 

[ecke70]

i think it looks pretty good.. but there is no way for us to tell how he will respond to it. have him try it out and if he gets really bloated and fat from carbs try shifting more toward protein and fat.

he must really be a good friend for you to go through this planning for him

 

[gethugeagain]

Thanks for all the help! Yeah hes my boy but more then anything he is very dedicated, he eats right, trains and rest like he should, most of all he completely changed his life style and let go of the partying/drinking and such when he got into training! When i see he is doing everything he can to better him self and reach goals, i don't mind putting in a little extra and helping someone like that, ya know! He was at one point just like i was "out of control", not too long ago so I know the will power it takes to do right, so I will help him keep his focus, if I can. Thanks again for all the help!

Do any of you know much about the Anabolic diet for this type of thing? I have done plenty of searching on it and got some good info but I wana know if anyone has actually tried it to bulk and the results. Also if I just keep him on a "normal" diet like listed above and rotate carbs, what is a good way to do that? Thanks again for all the help!