New here! Need help

[MakeMeHuge]

currently 150, BF around 12% looking to bulk up
be nice!


Breakfast
1 cup oats
2 whole eggs
4 egg whites
2 cups milk

meal 2
4 oz chicken
1/4 cup uncooked rice
2 cups milk

meal 3
same as meal 2

meal 4
1 cup oats
1 can tuna
2 cups milk

meal 5
2 TBS natty PB
1 can of tuna
2 cups of milk

I know some might not agree with milk but a few prominent lifters say its a great weight gainer, but im open minded
Totals are
C-245
P-248
F-116
Total-2900

[jamyjamjr]

currently 150, BF around 12% looking to bulk up
be nice!


Breakfast
1 cup oats
2 whole eggs
4 egg whites
2 cups milk

meal 2
4 oz chicken
1/4 cup uncooked rice
2 cups milk

meal 3
same as meal 2

meal 4
1 cup oats
1 can tuna
2 cups milk

meal 5
2 TBS natty PB
1 can of tuna
2 cups of milk

I know some might not agree with milk but a few prominent lifters say its a great weight gainer, but im open minded
Totals are
C-245
P-248
F-116
Total-2900

what's your tdce???

here's the formula if you dont know

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


btw, how tall are u??

[MakeMeHuge]

i am 5'10 and my BMR is around 2350

[jamyjamjr]

ur bmr or your tdce???

doesn't make sense for your bmr to be 2350.. that's too high.. im twice your size and mine isn't that high

[MakeMeHuge]

im sorry my tdce is 2350

[jamyjamjr]

i would drop the fats a little bit and up the pro/carb.. ur caloric intake is fine, it's what your eating that's off.. too much fat in your diet.. how about a 275p 275c 66f split??

[MakeMeHuge]

my calculations were with whole milk so i suppose that should be the first to drop with either skim or 1%, any suggestions to add a few carbs/pro per meal

[jamyjamjr]

well, i would need more info on your diet.. could you give me macros for each meal??

[MakeMeHuge]

currently 150, BF around 12% looking to bulk up
be nice!


Breakfast C P F
1 cup oats 54 11 5
2 whole eggs 0 13 10
4 egg whites 0 16 0
2 cups milk 22 16 16

meal 2
4 oz chicken 0 25 0
1/4 cup uncooked rice 35 4 1.5
2 cups milk 22 16 16

meal 3
same as meal 2

meal 4
1 cup oats 56 11 5
1 can tuna 0 33 1.5
2 cups milk 22 16 16

meal 5
2 TBS natty PB 0 8 17
1 can of tuna 0 33 1.5
2 cups of milk 22 16 16

I know some might not agree with milk but a few prominent lifters say its a great weight gainer, but im open minded
Totals are
C-245
P-248
F-116
Total-2900

my macros

whole milk def needs to go?

[jamyjamjr]

my macros

whole milk def needs to go?

switch it to skim

[jamyjamjr]

yea, redo your diet with skim milk so we know how much room we have.. also give me totals for each meal..