Newbie, need help.with diet

[zWonka]

Hey guys, I was wanting to get your guys advice on dieting, or what I should do.
my stats are:
19yo
162lbs
15% bf
5'6
I made a mistake a while back and did a Trenobolen only cycle when I was 18, when I started the cycle I was 142lbs and finished at 172. I didn't have much knowledge when I did it, obviously, luckily everything is fine and its like my body never took the anabolic stress of the cycle. I certainly want to start cycling now cuz of the results I got from that cycle, but I don't want to mess my body up and I know I could do good natural for now. So what should I do to gain lean body mass naturally right now? My diet right now is 50/40/10 and right now I go 4 weeks without splurging and then have a splurge day where I have three splurge meals.

[redz]

Eat more to gain muscle mass. How many calories you eating?

[zWonka]

I'm not sure. I don't want to gain fat so I didn't want to go over 3000, ive just been keeping track of proteins, carbs and fats

[redz]

Need to figure out you TDEE and add about 500 cals.

[zWonka]

When you add the 500 calories will that mass go into lbm or fat? Also in training how many reps? I like to target one muscle group in a workout for about a hour an a half 8 sets each exercise...

[Back In Black]

You are massively overtraining IMO.

How many calories are you eating to stay the same weight?

You can't bulk without gaining some fat btw.

[zWonka]

My daily intake to maintain is like 3060

[Back In Black]

My daily intake to maintain is like 3060

Wow, at 162lbs that a lot.

I'd aim for

200g protein
80-90g fat
425g carbs

See how you get on with that.

And post your workout in our lifting forum, it sounds crazy.

[zWonka]

Dang that's a lot of carbs lol the 200g of protein, is that all through food or shakes involved?

[Back In Black]

Dang that's a lot of carbs lol the 200g of protein, is that all through food or shakes involved?

What are you eating now in terms of g's of each macro?

[zWonka]

I'm eating 165-180g protein, whole eggs, egg whites, chicken breasts are my main sources of protein. Haven't been taking any shakes

[Back In Black]

I'm eating 165-180g protein, whole eggs, egg whites, chicken breasts are my main sources of protein. Haven't been taking any shakes

Well, you only have to up that slightly. A shake added to what you have is fine. 400+g carbs should be fun! it doesn't all have to be brown rice and sweet potatoes.

[zWonka]

Haha I love carbs, feel a big difference in a pump while you workout when you intake more carbs... my carbs have been coming from Whole wheat bread and tortillas, rice and oats, any other carbs that will be good? Also ill be leaving to Basic training Dec 30th, should I wait to start this to where I'm out of basic training?(ill be needing to run well then so I dont need to be fat lol)