Weight Gain

So I have been cutting for a long time and I have finally started bulking up.

I have already decided to up my calories by 300 for starters to 2500.

Now I don't know how I should set up my macronutrient ratios. Is 40/40/20 good? Carbs/protein/fat. I want to make this a clean bulk and put on as little fat as possible. Also, how much of my allotment of carbs should I eat in the morning/ around my workout?

Too much protein, too little carbs and fat.

Your body can only use so much protein--excess does not = more muscle.  It gets inefficiently burned in place of lacking carbs [less energy, lower metabolism] or stored as fat.  It can also contribute to digestion troubles because it's hard on the kidneys.

Ideally you should have at LEAST 60% carbs [70 if you work out on a daily basis], 30% fat [25% minimum], and 1g of protein per kg of body weight. ANd that is if you are BUILDING muscle.  I'ts .7-.8g/kg for maintaining weight.

This is surprisingly easy to do with your usual foods [lunch meat, whole grains, nuts, etc.].  THe hype about protein loading is just that--hype, a current fad.  Doesn't do your body any good and can actually hold you back from your best results.

Your best bet right before and after a workout is the simplest carbs.  Before, because they are easy to digest and get to your bloodstream quickly to fuel your workouts rather than sit like a rock in your stomach or intestines [as fiber, fat, and protein may].  After, because the quicker you can replenish your glycogen the better your recovery and the stronger you will be at your next workout.  Again, fat, fiber, and protein slow how fast this replenishment happens--so save those for your next meal.

I've read a lot of opinions from a bodybuilding site and a lot of the people there seem to go with that (40/20/20) and say you need about 1g/lb of bodyweight.. not sure but they seem to have good results.

Original Post by username21:

I've read a lot of opinions from a bodybuilding site and a lot of the people there seem to go with that (40/20/20) and say you need about 1g/lb of bodyweight.. not sure but they seem to have good results.

 I'm sure you have--like I said, it's the fad nowadays, especially in bodybuilding. [I am a certified personal trainer and see this all the time.]

It doesn't mean you *can't* get results with extra protein vs. carbs, but if you want the optimal breakdown you're looking at more moderated protein and higher carbs.  Not high carb per say, but it would "seem" high carb compared to the current fad--which only makes you "buffer" in your mind.

Again, you CAN bulk up with more protein, but it's not the extra protein that's doing it beyond a max of 1.5g/kg body weight.