Looking for a lean bulk diet

[GANZZILLA]

I'm looking to build lean mass while cutting bf right now I'm at 12% weight 160 age 23 I've been training hard for 4 years now.

.75 cup of liquid egg whites
1/2 cup oatmeal

1 can tuna

Chicken 4 oz.
great northern beans 1/4 cup
Pinto beans 1/4 cup
Red beans 1/4 cup

1 can tuna

Whole grain bread 2 slices
Turkey 2 slices
Ham 2 slices
Mustard

4 oz. chicken
great northern beans 1/4 cup
Pinto beans 1/4 cup
Red beans 1/4 cup

Protein shake

Almonds 1/4 cup
Whole grain bread 2 slices
2 tbsp peanut butter

I work out 6 days a week cardio every other day my workouts last from 1:30-2 hours (including cardio). I eat fruit and frozen vegetables all day in between meals I eat every 2-3 hours and I take a multi vitamin fish oil and flax seed.

Protein: 259
Carbs: 282 ( I didn't minus dietary fiber)
Fat: 62.5
Calories: 2510

[Sociabear]

Pick a goal bulk or cut. Then eat accordingly.

Doing "both" is a waste of time IMO.

The one thing you will hear from I'd guess 90% of pro bodybuilders is that at the start of their quest to be big , they ate everything and lots of it.

Eat big. Sleep big. Train big.

[MR-FQ320]

You could do a number of things to get to where you want to be. Bulk in winter and cut in summer. Carb cycle so you bulk the first part of the week and cut the second. It you could look into Intermittent fasting- bulk one half of the day and cut the other half. I suggest you educate yourself in all three dieting techniques, pick one, work out your food stuffs and macros and stick to it for at least 13 weeks.

[GANZZILLA]

I actually meant this to be a cutting cycle I didn't mean to put that up top.

[MR-FQ320]

I actually meant this to be a cutting cycle I didn't mean to put that up top.

Yep still look at carb cycling.

How did you work out your TDEE? I have you at about 2110, 160*.88=140*15=2110cals

Are you adding all this fruit and veg in to your totals?

Seems like a lot of carbs

Are you doing a steroid cycle or cutting naturally ?

[Back In Black]

^^^^is correct in TDEE calculations. Add on to that your exercise calories and you will have somewhere closer to your real TDEE. I suspect your stated diet will be closer to maintenance cals (if not above) rather than a cut. Obviously this is dependant on what other calories you may burn during the day(eg physical job).

Agree that your carbs will likely be too high as will your protein and possibly your fats. How tall are you?

[GANZZILLA]

I'm not adding my fruits an veggies in there and I am doing it naturally I got that calculation from a website. I'm 5'9. My job is not physical at all. How low should i drop my carbs and fats to. As you can tell I've never done this before so thanks for your help

[Back In Black]

How many times a week do you lift and for how long? How much cardio do you do?

[MR-FQ320]

I'm not adding my fruits an veggies in there and I am doing it naturally I got that calculation from a website. I'm 5'9. My job is not physical at all. How low should i drop my carbs and fats to. As you can tell I've never done this before so thanks for your help

If your eating fruit and veg inbetween meals, you need to count these calories or your going to be over your target and you wont drop weight.

If we aim for 2100 cals and let the weight loss come from cardio and lifting, I would aim for 50p 30c 20f

so 1050 cals protein @ 4 cals per gram = 250 grams of protein

633 calories from carbs @ 4 cals per gram = 158 grams of carbs

and 422 cals from fats @ 8 cals per gram = 53 grams of fats

next plan how out many times a day you eat, I would recomend five, so 50g of protein per meal time, i'd keep starchy carbs around the workout, and hold back on the fats until later in the day.

[GANZZILLA]

Okay thanks. I train 6 days a week and cardio every other day I run 3 miles about 17 to 20 minutes and my workouts last between 1:30-2 hours

[Back In Black]

90-120 minutes for a workout? All lifting? Can you detail one of these workouts for me? I lift less than 4 hours a week.

[MR-FQ320]

Workouts only need to be 45-60 mins max, your not working out smart, especially six days a week

[GANZZILLA]

I wouldn't say I'm lifting the whole time, I workout with my brother so we take turns. When we workout together our workouts go that long but when it's just me it's only about an hour.