Need Help with diet

[Dwg0416]

I'm 23 5' 8" 190 lbs 14% bf. I have lifited for 5 years and work out 5 days a week.
Day 1 - chest
Day 2- back
day 3 - shoulders/traps
day 4 - bis/tris
day 5 - legs
day 6/7 - cardio/off

I need help with my diet. I have been researching on the net the past couple of days trying to find out the best way to go for A lean bulk diet and im thinking i need 20% protien 60% carbs and 20% fats with around 3000 cals a day. m i in the right direction?

[maxwkw]

Percentages aren't necessarily as important as tailoring your diet to your current weight and goal weight. Do you know what you are currently doing?

It's really hard to know where to go if you don't know where you are.

[gbrice75]

Based on the stats you provided, I think 3000 calories/day is actually pretty close to spot on. However, 20% protein? 150g? You're kidding, right? Don't get me wrong - i'm not one of these '3g/lb' guys, but 150g isn't even 1g/lb!!!

What i'd recommend for you is a bare minimum 250g protein (that's roughly 1.5g/lb of LMB, I don't go by total bodyweight) which is about 33% of the total, 50g fat which is 15% (I wouldn't do 20% if you truly want a lean bulk), and 390g carbs to make up the difference.

Now from there, I like to adjust. I'd actually swap some protein and carbs and make it:

300g protein - 1200 calories
340g carbs - 1360 calories
50g fat - 450 calories

Total of 3010 calories. Up to you as to how you want to play with the numbers, my only DEFINITE here is to up protein considerably, 150g is not nearly enough for your goals. My .02

[jngymrat]

Enough said, well done gbrice75