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Need a little help working out my fats on a lean bulk please!

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bombshop
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2011/04/04 14:35:51 (permalink)
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Need a little help working out my fats on a lean bulk please!

I am 29 years old,  6ft 1, 12 stone 9, 177lbs, looking to gain mass on a bulk. I have worked out through reading different articles the following quantities in a 35/45/20 ratio of protein/carbs/fats.
266g protein per day  
354g carbs
68g fat 
3050 cals
I am just basing this on what I have read so it may or may not be correct. I think that my protein and carbs are reasonably well apportioned but I'm not sure the best way to calculate the right fat level from the foods I am eating, or to get the right balanced ratio of fats into my diet. At the moment the main sources of fat in my diet will be oily fish, flax seeds, evoo, avocados and their oil, peanut butter, and fish oils.
 
At the moment these are just thrown in here and there but I would really appreciate some guidance on where to place them, how to balance their ratio to help my muscle gain goal, and how (or where) to accurately calculate the level of fat that I am actually consuming. It becomes a bit confusing when consuming powders, oils, fish, butters as to what the actual weight of fat comes out at. Many thanks to everyone and anyone!
 
 
 
post edited by bombshop - 2011/04/04 14:36:58
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2 Replies Related Threads

    mick_the_brick
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    Re:Need a little help working out my fats on a lean bulk please! 2011/04/04 15:27:40 (permalink)
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    Look at doubling the amount of fats...
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    bombshop
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    Re:Need a little help working out my fats on a lean bulk please! 2011/04/04 15:43:20 (permalink)
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    is the ratio I have worked out a poor one then? im really going on an article by neil hill where he advocates 1.5g protein per lb and 2g carbs per lb (says nothing about fats though so I got that in a bodybuilding.com article!) and ive seen at least half a dozen different bulking ratios none of which make much sense to me! cheers mick
    #3
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