I think I got it right...

[Reelmuscle]

Stats:
5'8, 170 lbs, 12-13%, 29 yrs old

Goals:
Bulk but keep the fat gains at a constant or very minimal

Diet:
7:30 a.m. - 6 egg whites, 1/2 cup of oats with skim milk, 1 multi vitamin (P/C)
Calories: 311
Protein: 28g
Carbs: 53g
Fat: 7g

10:30 a.m. - 8 oz. chicken breast, 1/2 cup of rice (P/C)
Calories: 271
Protein: 28g
Carbs: 27g
Fat: 0g

12 p.m. - workout

1 p.m. PWO - ABB Mass recovery drink - 60g C, 35g P (P/C)
Calories: 300g
Protein: 35g
Carbs: 60g
Fat: 0g

3:30 p.m. - Whey protein (30 g - 2 scoops) mixed with 1/2 cup of oats (P/C) (shake style w/skim milk)
Calories: 520
Protein: 35g
Carbs: 43g
Fat: 20g

6 p.m. - grilled chicken ceaser salad (P/greens)
Not exactly sure, but I will guess: 300 calories, 25g of P, 15g of C, 5g of F

9 p.m. - 1/2 cup of low fat Cottage cheese, 1 tbsp fish oil (P/F)
Calories: 130
Protein: 14g
Carbs: 5g
Fat: 5g


GRAND TOTAL:
1832 Calories
165g of P
203g of C
37g of F

Your help and thoughts would be appreciated. Thanks.

[Kiki]

You need to list proper macros of each meal.

How much protein/carb/fat and the total calories.

[Reelmuscle]

Ok, Ok. Will do so tonight, Kiki. Looking forward to some help. Thanks again.

[Reelmuscle]

Posted with macros. Thanks in advance

[Kiki]

You're going to need more food then that man, much more.


I'm cutting and i'm eating more calories and food then that (and i'm hungry all the time)

For a bulk aim for atleast:

300 grams protein
300 grams carb

3500 calories or so

[Reelmuscle]

You're going to need more food then that man, much more.


I'm cutting and i'm eating more calories and food then that (and i'm hungry all the time)

For a bulk aim for atleast:

300 grams protein
300 grams carb

3500 calories or so

Are you sure that's right? I am @ 148 lbs. lean body mass. While I do think that I should be getting more calories in, I am not sure if I should be aiming at 3500 calories.

I think 2500 calories and 200g of protein would be suffecient, no??

Also, what food addition and at what meal would you recommend?

[Kiki]

Do you know what your TDEE is? It's best to be in a caloric surplus when trying to bulk, that's why calories are higher.

[Spartans09]

Calories are way to low.

[mg1228]

Calories are way to low.

x2------im 5'9 155 7-8% and cut at 2200 cals on off days and 2600 on WO days---if u workout 3x a week u prob need to b at 3000-3200 cals

[Reelmuscle]

Ok. I will up the calories.

Are there any suggestions from anyone regarding what to add to what meal??

[mg1228]

i would get ur protein to 200-230 gr---thats a start

[Reelmuscle]

Ok. Thanks for the help. I will see what I can do. If anyone has any other recommendations, please let me know. Thanks.