[jak24lp]

My macro is as follows and may vary slightly day to day:

3180-3500 calories
68 fat
433 carbs
226 protein

Im 5"8, 165lbs and I'm trying to bulk. Let me know what you think. Thanks!

Jason

[ibanezman88]

do you gain fat easy? if not, i would bump your calories so that it's in the 4000. if you don't gain fat easy, it'll help.
i'm about 163lbs at 5'4 and take in about 4000-5000 calories because i'm blessed with very little bodyfat.

so, what are you eating for fat?
if you're not eating nuts like almonds or walnuts, do so and bring you fat intake up just a little.

what's your diet look like?

[jak24lp]

Thats about what i eat each day. I change it up slightly some days though to break the monotony. Thanks!

Sugar, raw 1 teaspoon
Cheerios 1/2 cup
Bread, whole wheat, 100% 1 slice
Peanut butter 1 tablespoon
Bread, white 2 slice
Protein supplement, powdered 24 gram
Chicken patty sandwich, with lettuce and spread
Bread, whole wheat 1 bun
Peanut butter 1 tablespoon
Jams and preserves 2 tablespoon
Protein supplement, powdered 24gram
Protein supplement, powdered 50gram
Top sirloin 10oz
Yam
Cottage cheese 2-3 tablespoon

[TheWall]

When I am bulking I stick to a diet with more red meat in it. And as ibanezman88 said, BUMP up the calories. Take in alot of healthy fats during the day. Alot of olive oil and good nuts.

I would adjust to this:

120 g Fat (1080 Cals)
450-500 g Carbs (1800-2000 cals)
250g Prot (1000 cals)

That will keep intake between 3880-4080 calories per day.

And if you are worried about gaining body fat, cycle your carb intake. range it from low as 200 to high as 800 in a day. This will keep you body from taking on to much body fat. Or eat like a horse and just do cardio on your off days.

Stick to a pro-carb or pro-fat meals. That means either eat protien+fat or protein+carb. Do not mix P+F+C, that is why most people gain alot of fat (if they are prone to putting on weight).

Other than that, good luck and hope it goes well for you!

-Wall

[ZackKnight]

BULK DIET

1g of protein per lb of bodyweight
2 to 3g of carbs
.5g of fat.

that's pretty much it man.