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Beverly International    Beverly Nutrition    Beverly Nutrition  Hop To Forum Categories  Off Season    calorie ratio for mass
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What is calorie ratio for off season mass gaining. Right now I'm intaking 3400 calories
39% protein
42% carbs
19% fats

I'm 5'9 @ 215 afternoon weight
about 10-12%bf
 
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my opinion eat a lot more. im 5'8" 187 at 6% bf. and am eating around 3100-3200 cal. granted i just did a contest last month, but if you are eating clean it just doesnt seem like that much food to me. but then again i havent eaten that many carbs in a long time.my carbs usualy dont go over 40%


Joe Daniels

Daniels Fitness Training
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Posts: 209 | Location: northern kentucky | Registered: Wed May 25 2005Reply With QuoteEdit or Delete MessageReport This Post
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carb/prot/fat
#1 50/30/20
#2 45/35/20
#3 40/40/20
#4 35/45/20
#5 30/50/20
#6 20/50/30

This may seem confusing but I have found it to work very well, I change the ratios for each meal.


lifter
 
Posts: 333 | Location: temple PA usa | Registered: Sun November 09 2003Reply With QuoteEdit or Delete MessageReport This Post
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Great explanation. Carbs high early in the day, decreasing as the day goes on. I follow a similar pattern, and have had great success with it.
 
Posts: 107 | Location: Texas | Registered: Sun January 28 2007Reply With QuoteEdit or Delete MessageReport This Post
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