Carbs/Fats/Protein

NinjaK

Ive been doing a bit of research on the web regarding how much of each I should be taking each day roughly, im mid 20's 180lb and want to gain muscle.

Protein – 177 to 265 grams per day, 30% to 40% of daily diet

Carbs – 40-60% of diet.

Fats – 10-20%

From what ive read the above figures seem to be what people are saying, what do you guys think?

Reality_Check1

If I could get enough calories from proteins and fats (which you can) Id try and keep the carb intake below 10%. Most carbs these day that dont come from natural sources are just processed crap

NinjaK

That sounds very low, im sure its supposed to be alot more than that! I dont eat much processed crap tbh

boomtown84

Get your carbs from fruit, veg, rice, spuds etc. 10% my hoop. Much easier to get extra calories from carbs.
200 grams protein. At least 20% from good fat and fill the rest however you please.

RidleyRider

You'll get good healthy fats from nuts and there a good protein source too- unsalted.

colman1212

Take it easy on the nuts though, a lot of calories so keep the portions small. Avocado is an awesome source of fat too.

What works best for me is getting most of my calories from protein and fats. Carbs are important too but try and keep them to before and after training. And when I say carbs o i mean sweet potato, a little basmati rice, not processed stuff like pasta, bread etc.

I think charles poliquin is pretty good in this area. He goes a bit crazy on the supplements but his diet info is pretty solid.

Fibre is important too, so a psyillium husk/chia seed/flaxseed supp can be a great thing.

Blacktie.

By healthy fats I assmue you're calling saturated fat bad? This has been debunked.

As Colman says avoid processed food. This is pretty much anything that comes in a nice colourful box.

Some people advocate very low carb but keto isn't for me and tbh if you're bulking and do it low carb you're going to get nowhere fast and feel like sh!t doing it. Don't forget the fibre either. Lots of veg!