Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Muscle-Building

Best Macronutrient Ratio For Building Muscle – Part 2

Justin Robertson

Written by Justin Robertson

Last Updated onMarch 23, 2018

Macronutrient Ratio

Welcome back to the series that is trying to get to the bottom of just what kind of macronutrient ratio we should use to maximize muscle gains during a muscle-building period. In part one we took a look at each macronutrient specifically and talked about their role in building muscle. We got a pretty rough idea of how much of each macronutrient we should consume and even threw out a couple of numbers.

In this article we’ll continue to research macros, talk about just how many calories we should eat and talk about maybe the most important factor in determining what to eat, genetics.

Lets talk about that pesky genetics. There is no macronutrient ratio that can be used generically for everyone out there. Genetics play such a large roll in what the right ratio is for you. We can however, make a determination based on the facts I brought you last week to determine what would be roughly the best ratio, but how that relates to fat gain at the same time is much different for everyone. For instance, the classic ectomorph is going to be way more carb tolerant than a typical mesomorph. Even dealing just with ectomorphs, endomorphs and mesomorphs is way too simplistic.

Each individual’s genetics vary big time regardless of body type and you have to learn from experience. Trial and error is the best way to find out what works best for you.

Now that we got that out-of-the-way I want to touch briefly on the myth that you need a lot of protein to build muscle. While a ton of protein can be good for someone new to lifting, that’s not likely to be anyone going through bulk and cut cycles. It has actually been shown the more advanced you are as a bodybuilder the less protein you need for building muscle. (1) The more muscle you build and the closer you get to your genetic limit, the less muscle you can build after training and in turn less protein is needed to build it.

So where did this myth of needing so much protein come from?

Kai Greene EatingWell for one as we’ve commonly seen, it’s promoted by supplement companies and muscle magazines for obvious reasons. The more protein you need the more you’ll “need” their products. Also, a lot of the big time bodybuilders you see in these magazines do in fact take in a lot more protein. Someone who is on steroids is able to take in more protein and use it to build more muscle because they have an artificially elevated rate of protein synthesis. Simply put someone taking steroids can put more protein to use than someone who is natural can. So while you hear your favorite bodybuilder talk about what he or she eats, they are likely telling the truth but it’s pretty well irrelevant for you. The last thing would be the common thought process of “if something is good then a lot of it must be great” theory. Certainly, protein is very good for building muscle, but that doesn’t mean the more the better. More isn’t always better, better is better.

If you are someone who has trouble putting on the weight you are likely someone who has a hard time eating a lot of calories. Eating too much extra protein will only make you feel fuller and make it more difficult to eat the amount of calories needed to add size. This type of person should rely heavily on carbs. If you tolerate carbs well the more you can eat the better, while being sure to get at least the minimum amount of protein and fat. If you don’t tolerate carbs well and know very high amounts of carbs will build fat fast, you will probably want to lower carbs a little more, but at the same time, you still need to be sure to get plenty of carbs in to effectively build muscle. This is a difficult thing for some people to understand since carbs don’t directly build muscle, but in order to have the strength and energy levels to train to the fullest, they are imperative.

The last point I’d like to make is it’s important not to eat too much during a bulking phase and in turn, gain too much fat. If you do the “see food” diet and pretty much eat as much as possible to build muscle and not worry about fat gain you will likely be setting yourself up for failure. For one it’s unlikely you really want to gain a lot of fat during a bulk cycle. Secondly, if you do gain a lot of fat when it comes time to cut you’ll have to burn all that extra fat off and put yourself at risk of burning up your hard-earned muscle just to cut the unwanted fat. Plus the more fat you have on your body, the more difficult it becomes to train at a high level. Not to mention eating more than what’s enough to build muscle most likely won’t build any additional muscle anyway, just more fat.

Everything in moderation. It’s best to know your maintenance level of calories needed before starting. This will help you determine how many calories to eat per day. From there you can raise your calories around 300 calories per day (plus whatever is burned during training) for a while and see how your body responds. This should be enough to build the muscle you want. If you are gaining too fast you can decrease your intake a bit and if you aren’t gaining fast enough you can increase accordingly. If you are looking for a good lean bulk I’d say putting on anything over 1 pound per week is too fast. 1 pound may arguably be on the high side itself.  That’s a little different from the “eat big to get big approach” heard so often but it works. The big thing is to give yourself enough time to effectively build muscle. If you are bulking and cutting every couple of months you aren’t likely netting much muscle if anything.

Final Words

Okay, I know what you are thinking, thanks for all the info, but what should my macro ratio be already!? In a muscle-building stage, bodybuilders need to be in a positive energy balance so that extra energy is available for anabolism. Training intensity is imperative and this is why adequate carbohydrate consumption is so important during a building phase. This is why I think to maximally build muscle a macro ratio of 60% carbs, 20% protein and 20% fat is ideal. However, that would only be ideal for building muscle without putting on a lot of fat for someone who tolerates carbs extremely well. Personally, I’ve been using a ratio of 50% carbs, 25% protein and 25% fat for the last two and a half months with great success, but that’s what I found to work well for me, and I actually tolerate carbs pretty well. I’ve put on 10 pounds with minimal fat gain so far. If you don’t tolerate carbs well I’d suggest cutting down carbs to 40-45% while keeping protein and fat around 25-30%. The best thing you can do, however, is experiment and see how your body responds.

Good luck!

Read also:

  • Best Macronutrient Ratio For Building Muscle Part 1
  • Macronutrient Calculator
Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Muscle-Building
Previous Post

The Squat Vs The Leg Press – Which Exercise Reigns Supreme

Next Post

Muscle Activity From Pulldowns And Pull Ups

Justin Robertson

Justin Robertson

Justin is a fitness enthusiast with a passion for old school workouts. He enjoys sharing his knowledge and experiences on various topics such as CrossFit, workouts, muscle-building, and HIIT workouts through his writing. With a focus on functional fitness and strength training, Justin aims to inspire and motivate others to achieve their fitness goals. When he's not working out or writing, he can be found exploring the great outdoors or spending time with his family.

Related

Carbohydrate Loading

Carbohydrate Loading: A Step-By-Step Guide for Increased Muscle Size

Do you want to look more muscular for a bodybuilding show, photoshoot, or a trip to the beach? We show...

Muscle Building Mishaps

Muscle-Building Mishaps: The Top 5 Mistakes Holding You Back!

Building muscle and strength are time-consuming and energy-sapping processes. Simply put, your body is very resistant to change, and it...

Vegan Bodybuilding Meal Plan

Best Vegan Bodybuilding Meal Plan For Bulking and Cutting

Over the past few years, one of the biggest nutritional movements has been a massive shift to vegetarianism and veganism....

Calories Per Gram Calculator

Calories Per Gram Calculator

Are you looking to convert the amount of macronutrients from grams to calories? Look no further! Our Grams to Calories...

Collagen For Muscle Growth

7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential

We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement,...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Erin Stern Shares 3 Variations of Leg Extensions for Bigger Quads: “See Better & Faster Results” 

The 30 Best Back Exercises For Bigger, Stronger And Pain-Free Back

William Bonac Talks Future, Says ‘It Haunts’ Him That He’s Not Competing at 2023 Mr. Olympia

Liver King Asks for Prayers and Blessings, Doctors Say He’s Going to ‘Lose Eye’ from Recent Injury

Malcolm Cooper Victorious at 2023 WNBF Pro Universe, Claims Mr. Universe Title 

Mitchell Hooper Compares Himself To Prime Hafthor Bjornsson and Eddie Hall

Reviews

Best Pre Workout Supplements

20 Best Pre-Workout Supplements: Expert Review & Ranked (2023 Update)

Best Foldable Weight Benches

10 Best Foldable Weight Benches for 2023 (Review & Ranked)

Best Treadmills For Heavy User

10 Best Treadmills for a Heavy Person in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.