how many total carbs and fats per day? Just read bulking thread I have questions.

[lepooj]

Hi Guys,


Im 161 pounds 5"7 and I have just read the bulking sticky.
Looking at those stats; I dont need gear I guess right ? I started taking tbol 4 days ago but I guess I'll stop cuz for now im simply not eating properly.

So I understand to gain a pound a week I need 3107 calories daily or 3607 for 2 pounds a week this is ok.

Also that I should get 2-3 times my BW in protein, I guess im gonna start with 2 times that @ 320.

I now want to design a nutrition plan for me but missing one info:
Do you guys have recommendation on total number of carbs and FATs per day ? I did not find a recommendation for that.

Thanks

[Mr. Small]

A 40:40:20 ratio might be a good place to start. As in 40% cals from protein, 40% from carbs and the remaining 20% in fats. 3107 Cals seems a tad high though. 2900 seems more realistic. 161lbs x 15 = 2415 cals + 500 cals = 2915.

1166 cals protein (291g)
1166 cals carbs (291g)
583 cals fats (65g)

That is just my opinion on the 40:40:20 diet. Others might have a different look on a possible diet.

[Back In Black]

What is your bodyfat %? If you don't know it I suggest you get it tested or post a pic here so we can estimate for you.

What does your current diet look like?

The 40/40/20 split is a great place to start. But there'll be a big difference in total cals required depending on your bodyfat %.