[mm1snapper]

Alrighty everyone. Since my surgery i have had alot of time on my hands. I recently started my cutting diet and decided to just scratch it. Seeing that i could care less about loosing weight right now since i cant even lift. I want to focus on getting my bulk diet it check.

Weight: 200lbs
Height: 6foot
Body Fat: 15%(Estimate)

Calaries needed:
No clue how to figure this out and have found so many different formulas not sure which to use! But i am sure i want my macrocount to be as follows: 35%pro/15%fat/50%carbs. Or something else?


Protein:
I would like to take in between 1.25g/lbs-1.5g/lbs

Lean body mass is 170lbs.

170*1.25= 212.5g protein
170*1.5=255g protein(Most likely go with this.)

255/6=42.5g a meal

There for protein will equal around 1020cals.

Carbs:
Well a few things i have seen is your carbs should be
2g/lbs.

Again lean body mass i 170lbs.

170*3=510g Carbs

510/6=85g a meal

This will equal 2040cals.

Fat:
Not sure how much fat i should be consuming. I figured i could estimate this way.

2040+1020=3060cals which should equal 85% of my diet.

3060*.15=459cals
459/9=51g fat?

51/6=8.5g a meal



For a whopping total of 3519cals?

Does this seem about right?

If not help me out lol... Since i cant lift its hard to keep track of my normal diet and would just rather find out this way. I will post a meal plan once i get the correct numbers.

[monkeybiker]

It will vary between people depending how active you are. If you are not gaining weight eat more. If you are gaining to fast and getting fat eat less.

[rIPPDUP]

what are you tryin to do bulk or cut? i eat between 4000-5000 calories a day on a bulk. during a cut i eat around 2500-3000

[mm1snapper]

Its going to be a bulk diet. Sorry i forgot to mention that... Was in a hurry...

[Thomas_Rivera]

Well, do this type of diet for 2 weeks about. If you gain too much weight, anything over 2 a week, then you need to cut back.

[mm1snapper]

Originally Posted by Thomas_Rivera

Well, do this type of diet for 2 weeks about. If you gain too much weight, anything over 2 a week, then you need to cut back.

Alrighty i will figure it out. But most likely will have to increase my fat intake a little bit. Will post a actual plan tommorow morning.

[mm1snapper]

Well every one here it is. Let me now what you think...

Meal 1:
*7:00 a.m.
-1 Scoop Whey(24g Protein)
-1Cup Oatmeal

Meal 2:
*10:00 a.m.
-4oz Chicken(22g Protein)
-1Cup Rice(Wild)

Meal 3:
*12:00 p.m.
-1Cans Tuna(43g Protein)
-Whole Wheat Crackers

Meal 4:
*2:00 p.m.
-4oz Chicken(22g Protein)
-1Cup Rice(Wild)

Meal 5:
*5:00 p.m.
(Pre Work Out)
-1 Scoop Whey(24g Protein)
-2 Rice Cakes

>Work out 5:30-6:30<

Meal 6:
*6:30 p.m.
(Post Work Out)
-1-2 Scoops Whey(24-48g Protein)
-Nutri-grain Bar?

Meal 7:
*8:00 p.m.
-8oz Steak(40g Protein)
-1Cup Spinach/Green Veggies

Meal 8:
*10:00 p.m.
-1-2Scoop Casein(24-48g Protein)

May possibly cut down on the carbs since i dont want to gain to much fat, also may add in some evoo to increase my good fat. Meal times are pretty much set. But will also depend on some other deciding factors.

Supplements:
-On 100% Whey
--On 100% Casein
---Eas 100% Whey
----On BCAA
---Multi Vit
--Prolab Creatine
-Bsn No-Xplode

[Freak]

You don't want rice cakes pre-workout. Where is the fat in your diet? 1g/lb on a bulk is plenty for protein. Carbs 60%, Fat 20% as Thomas said keep track of your progress (weight gain/bf) adjust accordingly. Post wo use rice cakes, dextrose, white bread or white rice. Please no nutrigrain bar. You need complex carbs in meal 7 and fat in your last meal and more throughout the day. I didn't notice any.

Carbs, protein, or fat in excess will convert to bf (adipose tissue) I like carbs at 60% because they are protein sparing.

[mm1snapper]

Originally Posted by Freak

You don't want rice cakes pre-workout. Where is the fat in your diet? 1g/lb on a bulk is plenty for protein. Carbs 60%, Fat 20% as Thomas said keep track of your progress (weight gain/bf) adjust accordingly. Post wo use rice cakes, dextrose, white bread or white rice. Please no nutrigrain bar. You need complex carbs in meal 7 and fat in your last meal and more throughout the day. I didn't notice any.

Carbs, protein, or fat in excess will convert to bf (adipose tissue) I like carbs at 60% because they are protein sparing.

Alright guys thanks for everything. I will keep track of my progress and keep everyone informed. I want a nice and clean bulk without gaining to much bf lol. So will see how things turn out.