Want to bulk 15-20lbs need help

[Ru63n81]

Hello I'm 22, 5'7" 175lbs. I work out 3-5 times a week. I need a diet that will help me get there. I understand that our diet is the main part on bulking. Please help me out.

[Papiriqui]

Buddy take a look around for other people who are bulking so you can see their diet and take it from there, the guys here will help you as best as they can but you have to do the leg work and design a diet and from there they will help you customize it to fit you.

[--->>405<<---]

ru63 hows it going? need to know ur bf%???

[Ru63n81]

Around 13-14%

[--->>405<<---]

at 14%BF:
BMR:1844cals
TDEE:2859cals

40/40/20 split at 3000 cals(where id start) puts u at:
300g protein
300g carbs
67g fat

if it were me id consider 40P/45C/15F
that gets u:
300g pro
338g carb
50g fat

figure out where u can regularly and conveniently get ur bf chekd and monitor it.. that tdee estimation is a tad high so id rather have to add calories if not growing enuff vs reduce them and have to worry bout losing unwanted fat which is why i suggested 3000 instead of 3359...

now ur gonna want to post up a diet...