What would be the best macros be for bulking on a 3,000 calorie diet?

[Twin]

Age:20
typical day for me:college classes in morning, then cashier at night.
Height: 5 foot 10
Weight:165.
I been cutting at 2100 calories, and im down to 165 pounds. Alot of people are telling me that I lost weight quickly. and I am not filling out my clothes to well, and so my confidence is going down a bit. I really want to SLOWLY bulk back up. I lost 10 pounds total. Maybe 4 pounds of water weight and 5 pounds of fat and 1 pound of muscle. Its been a month... And the most my strength decreased was for dumbbell shoulder press. (from 8--8-7 reps to 7-5-5 reps.) the other exercises only decreased by 2 reps overall.. except for some reason, my legs actually got stronger on some of my leg exercises.


Anyways...

heres a current pic of me from monday.I just woke up in this picture, no pump carb depleted etc.


I feel that I am lean enough to do a slow bulk(2 pounds a month) to april-may. then cut for summer. I can worry about getting leaner in the summer.
But I have no clue what macros is best for bulking.
what macros are recommended for me.


and those arent really love handles on my side. i touched them and its a bone, i didnt poke much fat on them... instant bone feeling when i touch them... turns out i have wide hip bones.. =/

[Mr. Small]

165 lbs X 15 = 2475 cals. Add 500 for around 3000, so your calcualtions are correct.

Start point could be 40/40/20 ratio. That works out at 300g protein, 300g carbs and around 67g fats.

[busybody]

as Mr. small said, a 40/40/20 split is usually a good starting point. take it up a little at a time (like small said, 300-500 a day) because too much
to fast and all that cutting won't mean squat (because you'll pack it back on).
now, with that said, good luck eating 300 grams of protein a day. probably won't happen. especially if you are busy.
and if you do actually eat that much, you'll find yourself flying through protein supplements like there was no tomorrow.
and that stuff aint cheap.
try to aim for about 150-170 grams a day. that's a good start. and then you'll get use to aiming for high protein (because it's not exactly
natural to eat that much protein in a day). and it blends with your body weight (i like to go with a gram of protein per lb of body
weight).
if you can get the protein up to that level, then supplement the missing cals with fibers and add a little to the carbs. fibers don't hurt you
at all, so it won't be adding on any excess weight.
if you can get those protein levels up, and then lift hard and eat fibers on the off days, and slow digesting carbs in the am of the lifting
days and some quick sugars before and during your workout, you'll keep that nice lean chassis you want.
sugars and fats are the killers. fats because they are so calorie dense and its easy to eat a little and lose control of
calorie count, and sugars because they turn on that insulin storage system.
get used to reading labels. when you see high levels of sugars (and it says "sugars"), turn away.
these wont help with a lean diet.

and this way, you stay lean, put on some muscle, and don't really have to hit the cut cycle so hard for summer.
if you diet right, there is no reason why you can't put on muscle and stay lean.

[Twin]

ty for the feedback.

Attachment 117762
here is my overall 1 month cut progress...

[busybody]

hey twin. can't tell much by the photos (they aren't the best).
tell us about weight and if you got a little change then go ahead and buy a body fat caliper.
they aren't exact, but that isn't the point. they give you a go idea of what is going on and
a measureable value.
hows the diet going?

[jimmyinkedup]

I read a portion of a great article on adding muscle with minimal fat gain. Ill have to see if i can track it down - its a great read and very pertinent. I think gbrice awared me on this article . G you remeber what im talking about?