How Much

[GymHero]

For a guy that is 5 " 10 155 at 7 % BF,how many carbs, macros, protein should be consumed each day. I know they need to bebalanced out but I am unsure of how to balance them while I am trying to bulk

[Rugger02]

What is your age and goals? I know you said bulking, but any particulars?

[GymHero]

What is your age and goals? I know you said bulking, but any particulars?

Age- 18

Goal- I would like to gain 15 pounds in the next 3 months...

[Rugger02]

I'd start at around 3,500 calories and go from there. May have to increase, depending on your results.

Protein 37% = 325 grams (1300 calories)

Carbs 42% = 375 grame (1500 calories)

Fats 21% = 82 grams (738 calories)

That's 3,538 calories daily I know that's a lot of protein, but the calories gotta come from somewhere, try bumping up the carbs and maybe that fats slightly rather than the protein if it suits you better.

If you need to tweak the percentages there are:
4 calories per gram of protein
4 calories per gram of carbohydrates
9 calories per gram of fat

Keep your diet consistent every single day. That way you'll know how any change you make will effect your results, you can then go with it or try changing something different.
Best of luck

[GymHero]

I'd start at around 3,500 calories and go from there. May have to increase, depending on your results.

Protein 37% = 325 grams (1300 calories)

Carbs 42% = 375 grame (1500 calories)

Fats 21% = 82 grams (738 calories)

That's 3,538 calories daily I know that's a lot of protein, but the calories gotta come from somewhere, try bumping up the carbs and maybe that fats slightly rather than the protein if it suits you better.

If you need to tweak the percentages there are:
4 calories per gram of protein
4 calories per gram of carbohydrates
9 calories per gram of fat

Keep your diet consistent every single day. That way you'll know how any change you make will effect your results, you can then go with it or try changing something different.
Best of luck

I appreciate your help a lot, 2maro I'm going to the store and I will read how many carbs/protein/ and fat I will be consuming and keep a log. Also how does a protein shake compare to actual real MEAT? If I had a shake that was 800 calories and 50g protein, how does it compare to a real meal with 50g protein?

[Rugger02]

I appreciate your help a lot, 2maro I'm going to the store and I will read how many carbs/protein/ and fat I will be consuming and keep a log. Also how does a protein shake compare to actual real MEAT? If I had a shake that was 800 calories and 50g protein, how does it compare to a real meal with 50g protein?

IMHO real food is the ticket, I've cut out all shakes from my diet and have found excellent results. They're convenient and good for fast refueling, but real food does it for me (it also seems to be the popular opinoin among other members as well)

Here's a tidbit of some of my notes for potein sources and quantities.
Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams

I don't have the fat and calorie count, but you get the idea, it also partially depends on the cut, fat trimming etc....

6g protein PER large egg (To = 3.5oz of meat, you'd need 8-9 eggs)

Protein Powders (Pure powders, nothing added)
Depending on brand name 20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post) Caseinate (before bed)

[FallenWyvern]

I appreciate your help a lot, 2maro I'm going to the store and I will read how many carbs/protein/ and fat I will be consuming and keep a log. Also how does a protein shake compare to actual real MEAT? If I had a shake that was 800 calories and 50g protein, how does it compare to a real meal with 50g protein?

I don't think you should eat more than 600 in one siting. 6 meals x 600 calories with the above macros evenly spaced out would be excellent.

[Rugger02]

That's very good advice, I didn't catch that, I guess I figured that was a hypothetical question LOL.

[fit4ever180]

x2 to everything Rugger and Fallen said

[GymHero]

Thanks for the replies, I will give that a go

[GymHero]

I have no idea how much pro/carbs/fats I am consuming right now because all of my foods are out of the package so I am just guessing right now but I am constantly eating and I am never hungry anymore...

[Voltaire]

I constantly eat and am always hungry. Im hungry right now :P go to the "So you wanna no how to diet" thread and Watch milos videos. That will give you all the info you need for basics. Helps more than words can describe. Also keep a food log on the comp, keep track of macros etc, plus u can tinker with your diet more easily that way.