Q: What is the correct bulking ratio for adding mass without blowing up like a blimp?

A: Well, first off, it’s more than just ratio. That is the broadest measurement. Important, but it doesn’t tell you what you’re putting into those ratios. The body reads good and bad fats and proteins about the same, but remember that not all carbs are created equal. Sugar is not processed the same as complex, slow burning carbs. Keep that in mind. It’s one reason that calories DON’T count as much as grams and macronutrient ratios, groups and choices within them.

Generally speaking, a ratio of 50% carbs/ 30 % protein and 20% fat is about right. Some would flip the protein and carbs, but that’s hair-splitting and individual. If you are carb sensitive, I might flip that a bit, or tweak it so that it’s 45p/ 45c/ 10f. That would amount to about 350 g protein/ 350 g carbs/ 75 g fat. The real key is, if you’re gaining too much fat, it’s time to assess either your ratios of macros daily or what you’re actually putting into your body to approximate those percentages.

If you’re able to get the ratio just right through a lot of consistency and logging of your progress, you can actually make some great progress in terms of body composition and overall muscle gain. This is the most important piece in the puzzle in terms of success in bodybuilding.

Make sure you spread this nutrition from whatever your ratios you choose for yourself, over 5 meals a day. Add at least one protein shake into that and get at least 40-50 grams of protein per meal to create a successful structure. Also, avoid bad fats and sugar. They should not be a part of your bulking, despite what people say about needing to eat a certain amount of crap to get your calories. Try your best not to do that – that’s how you avoid becoming a blimp, as you say.

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