What to eat

[MAC MAN]

Hello world I'm in need of some support to understand the best diet for me.

31
5'10
180 lb
10-13% bf
186.5 BMR
3544.64 TDEE

My plans are to gain good body mass without gaining much bf during bulk and start learning how to eat right. I'm wondering what are good meals for me to start trying? Also any other tips to start my diet knowledge would be helpful.

[gbrice75]

Welcome to the board. Please use the search feature and read the stickys, you'll find almost everything you're looking for right there. Also, look over the literally hundreds of threads with diets that have been critiqued and refined until they're great.

PS - highly unlikely your TDEE is 3500 - based on your stats i'm willing to bet it's closer to 2500 unless you are VERY active - how did you get 3500? I see you used one of the formula's, but what activity multiplier did you use? I find the formula's often come out on the high end, I rarely use them anymore, just my .02

[MAC MAN]

Just used a goolge site to get my TDEE and was hoping it wasn't that buggy but I would not know. I am very active with gym, some sports, and walking at work nonstop. Let me try this search function, thanks for the suggestion

[gbrice75]

Just used a goolge site to get my TDEE and was hoping it wasn't that buggy but I would not know. I am very active with gym, some sports, and walking at work nonstop. Let me try this search function, thanks for the suggestion

No problem - and just to give you an idea on the activity multiplier - i wouldn't consider walking at work and 'some' sports highly active which is what you probably chose. If you went to the gym 6 days a week, played sports consistently, worked construction, and biked and/or hiked on the weekends, that would be highly active. You are probably considered moderately active.

I do an hour of am cardio, then my workout, then cardio again 45 mins in the afternoon and consider myself lightly active.