[CJU]

since i started bulking a few weeks ago, i've put on to much fat! it makes me look smaller actually because i have less definition. it's probably because of all the peanut butter i've been eating...but i need the calories! i have a hard time reaching my caloric target.

so each meal, what should my macro nutrients be for muscle gain with minimal fat gain? and by the end of the day what should the grand total be?

[jornT]

Depend on how much you lean muscle mass you have and how much calories you use each day.

[CJU]

i need about 3200 cals per day.

oh and i forgot to ask....how should my macro nutrient intake differ from training days and off days?

[Rocky]

Firstly - your intake shouldn't really differ between training and non-training days (other than not having the need for a PWO shake). Maybe the problem isn't purely in your intake but when you're taking it in and how much at one time. Remember, if you are bulking it's to be expected that you'll gain bodyfat anbd lose definition - that's part of the point!
Make sure you are eating small and regular, not big meals far apart where your body isn't using the nutrients. If you can, try eating with smaller gaps between meals to get your caloric intake up without gorging. Also, don't take in so many carbs later on in the day.
Remember, your mirror and weighing scales are key here - if you can see you are getting bigger and weighing more then perhaps you don't need as many calories as you thought - so slowly back off until you are gaining at a rate you are happy with.

[CJU]

ok so less carbs later in the day....could you be more specific please? lol