Differences In Body Composition With Different Ratios In A Caloric Surplus?

Well, i hope the title might be well explained.

 

I know that for gaining mass (and strength) we need to have a caloric surplus (and obviously a well designed program). But then i had a doubt about the macronutrients ratio for that caloric plus.

 

The main idea is to grow the leanest possible, with minimal fat gains.

 so far i haven't find any information of what kind surplus might lead to a lower body fat increase/ higher lean mass increase.

Also, it must be cleared that for any kind of the following scenarios, there will be a good protein ingestion (1g/lb)

 

the possible options might be

a) A caloric surplus based on 

a1) any kind of good carbs

a2) starchy carbs

 

b)) a caloric surplus based on 

b1)saturated fat

b2)monosaturated fat

b3) polyinsaturated fat (fish oil)

 

Hope someone could clarify this doubt

 

Greetings from Mexico!

 

Well it's based on a calorie surplus.  Below is a copy of a poste i made on another forum. It's about protein intake and muscle growth, It will answer some questions for you.

 

I don't thing macro nutrient composition isn't that important anymore, I just follow calories, it's not like you're going to eat 100% carbs, or 100% protein or 100% fat.

 

Tips to minimze fat gain: Have a small increase about 10% of your maintenance calories.  Monitor your bodyfat level. Pick a range that is acceptable for you. Lets say you're at 10% body fat, set a limit "the max i will gain is 12% body fat."   As i said below is a topic i wrote on the subject.

 

"Today scientists do not have the tools to measure muscle growth directly. The reason is because muscle mass grows at a slow rate. How is protein intake is determined for muscle growth if we can’t measure it directly? We use a surrogate endpoint. A surrogate endpoint is a theoretical indirect measure. It’s an assumption we’re getting a result by a specific indicator. For muscle building we use nitrogen balance. Nitrogen is found only in protein. If we’re not losing any (in a positive nitrogen balance) the body is using the protein. If we’re in a negative nitrogen balance it’s assumed that muscle mass is being loss because our body is using our muscle mass for energy and we’re eliminating protein from the body. This would imply we don’t have enough protein. Most research agrees there is no correlation between protein synthesis and protein intake. Most recommendation on protein intake use this surrogate endpoint of protein synthesis (nitrogen balance), the method is flawed, it’s based on assumption.

Everyone agrees that the key to muscle growth is resistance training. Without it, you won’t grow muscle mass without any form of muscle stimulation. The load and proper rest are the main things that influence muscle growth [Goldeberg Al, 1975]. Any good resistance program will cause a muscle gain of 2-5lbs in 2 to 4 months. Remember this number, 5lbs is near the top of muscle growth during this period of time. It is our baseline for the studies as well.

Steroids and muscle growth

There was a steroid study that contained 43 men who were experienced weight lifters. There were 4 groups in the study.
* Group 1: NO EXERCISE + NO STERIODS
* Group 2: EXERCISE + NO STERIODS
* Group 3: NO EXERCISE + WEEKLY STEROID INJECTION
* Group 4: EXERCISE + WEEKLY STEROID INJECTION.

Each member of this study consumed roughly 120g of protein (which is on the lower side of current recommendations) and about 16calories per pound of bodyweight.

Group 1: no gain in LBM
Group 2: gained 4.5lbs
Group 3: gained more than group 1
Group 4: gained over 13lbs of LBM

120g of protein was sufficient protein to be able to build up to 13lbs of LBM.
[bhasin S, 1996].

Lacto-ovo vegeterians

Lacto-ovo vegeterians(I’ll just call them veggie’s for short) Consume about 79g of protein and about 450 calories less than non-vegetarians. Non veggie’s consume about 138g of protein on a daily basis. Both groups in this study gained between 2-5lbs of LBM. The point of this study is to show once you meet the minimum requirements you don’t need more protein. Remember 5lbs of LBM is what can be gained with a good resistance plan. In this study both groups came close to average results, even the veggies who ate very low amounts of protein.
http://www.ncbi.nlm.nih.gov/pubmed/14600563

Renal Disease

People with renal disease must consume low amounts of protein to delay their disease. They must under 0.3g of protein per pound of body weight. A man of 160lbs would consume 48g of protein. Their disease is highly catabolic(breaks down their muscles). One group lifted weights while the other group did not. Even with ridiculous low amount of protein the group that lifted weights had a slight increase of LBM. The group who didn’t do any resistance training? They lost 7lbs of LBM. This shows how powerful resistance training can be.
http://www.ncbi.nlm.nih.gov/pubmed/11730397

Excessive calories

In this study both groups consumed 2010 calories in addition to their normal daily intake. Group 1 also consumed an additional 106g of protein and group 2 consumed only an extra 24g of protein. The results are group 1 gained 6lbs of lBM and group 2 gained 7.5lbs while consuming roughly 120g of protein total. Yes the LOWER protein group gained LBM than the higher protein group.
http://www.ncbi.nlm.nih.gov/pubmed/11591884


So you’re probably asking how much protein do we need for growth? We need 0.54 – 0.64 gram of protein per lbs."

The common method is this.

 

1g of protein per LBM(Lean body mass), bodyweight * 0.40 = fat intake. Fill in the rest of your calories with carbs.