macro nutrients

i posted a question in the lifting board and they told me, that i'm not eating enough protein. i calculate my calories and macro nutrients from calorie king and according to that i'm consuming around 4000 cal. the breakdown is around 310g protein, 470g carbs, and 75g fat.

i'm 5'5'', 192lbs @14%bf. i don't eat junk food or processed foods, 5 whole meals, 2 whey protein, and 1 casein shake. my question is, is this enough to bulk without excess fat? also, i'm not on a cycle if that matters.

trying to get to 200-205 and no more than 15%bf, before i start dieting again for my next show. thanks in advance for any and all help.

For someone sporting 165lbs of lean muscle that should be more than enough calories to grow on.

Post up your complete diet with a macro per meal breakdown... Are you counting your shakes as meals? If so, that's liely a major part of your problem... Your macro counts are pretty decent...

7am: 6eggs, 1 cup oatmeal, 1 cup 2% milk

9:30am: 4 oz chicken breast, 12 oz brown rice

12pm: same as 9:30

2:30pm: same as 9:30

5pm: 1/2 cup oatmeal, 1 scoop pro complex (pre workout)

6:30pm or 7pm: 1 scoop pro complex, 1 scoop glycomaize (post workout)

8pm: 4 oz chicken breast, 6 oz sweet potatoes

10pm: 1.5 tablespoons peanut butter, 1 scoop 100% casein

i eat this mon. thru sat. on sunday i don't workout so i lower my carb and fat intake. is this enough to get to 200-205lbs and stay at the same (or not too much higher) body fat?

Quote:

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Originally Posted by xXthehulkXx

7am: 6eggs, 1 cup oatmeal, 1 cup 2% milk

9:30am: 4 oz chicken breast, 12 oz brown rice

12pm: same as 9:30

2:30pm: same as 9:30

5pm: 1/2 cup oatmeal, 1 scoop pro complex (pre workout)

6:30pm or 7pm: 1 scoop pro complex, 1 scoop glycomaize (post workout)

8pm: 4 oz chicken breast, 6 oz sweet potatoes

10pm: 1.5 tablespoons peanut butter, 1 scoop 100% casein

i eat this mon. thru sat. on sunday i don't workout so i lower my carb and fat intake. is this enough to get to 200-205lbs and stay at the same (or not too much higher) body fat?

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calories, protein, carbs, fats per meal need to be listed with a total at the bottom.. thats what macros are.

Your approximate daily caloric maintenance level is: 2939calories (kcal)
Your daily caloric goal in order to lose weight should be between: 1939to2439calories (kcal)
Your daily caloric goal in order to gain weight should be between: 3189to3439calories (kcal)

An easy way to figure it out is multiply your weight by 16-20, 16 if you gain easy 20 if you gain hard.

192x20 =3840

3840 will likely make u gain pretty decent.
From there decide your macro breakdown, maybe try a 30/30/40 fat/carbs/protein

here is the math
Protein 3840 x 40%(.40) = 1536 calories
Carbohydrates 3840 x 30%(.30) = 1152 calories
Fat 3840 x 30%(.30) = 1152 calories

Heres how many grams of each you would need to take in daily to acheive this
Protein 1,120 / 4 = 384 grams per day
Carbohydrates 840 / 4 = 288 grams per day
Fat 840 / 9 = 128 grams per day


I hate to keep pumping this site up but I use
http://my-calorie-counter.com
You keep your journal daily then at any time you can click on the Daily Chart tab and it will show you your targets with a Pie Chart of your Caloric break down with the current percentage of each macro.