Looking for some nutition advice

[dusto]

Hey guys I'm looking for some help with nutrition I'm trying to bulk ATM and it's going well maybe getting a bit too much unwanted fat though



That's my current diet looking to bring down the fat and carbs a bit to try and get rid of the fat but unsure how much?
Also wondering if I should change the ratio of my macro for each meal or are they ok?
Should I make my last meal no carbs and minimal fat?

[Back In Black]

What are your stats mate?

Where do you think your total fats and carbs need to be?

[Back In Black]

Also, wtf are you cooking your chicken in to get that amount of fat in those meals?

And 4 shakes a day? You should really sub thos mass gainers for food or, at least, home made shakes.

[dusto]

Hey bib thanks for the reply my stats are 26 yr old 205lbs height 174cm good spot on the chicken fat anyone would think I was having chicken confit everyday lol it should be 5 gms.

I think my fats and carbs should be around 82gms of fat and carbs 328gms

[dusto]

Also I think you're right about the shakes but I work away on construction camps eating out of mess halls so the food can be limited in variety and also I work long hour night shifts so can be hard to find time to eat but I can work on that and try carry containers of food with me around the job site and eat more chicken and eggs to get that protein ratio right

[Back In Black]

Hey bib thanks for the reply my stats are 26 yr old 205lbs height 174cm good spot on the chicken fat anyone would think I was having chicken confit everyday lol it should be 5 gms.

I think my fats and carbs should be around 82gms of fat and carbs 328gms

So we need to up your fats then? Looks like you are consuming about 50g less than what's on your plan?

Do you know your bodyfat? Sure the cals are right for that plan, if it's truly about 2800cals and you are working in construction and gaining fat then it seems a little odd. But then, we all have different metabolisms.

Also I think you're right about the shakes but I work away on construction camps eating out of mess halls so the food can be limited in variety and also I work long hour night shifts so can be hard to find time to eat but I can work on that and try carry containers of food with me around the job site and eat more chicken and eggs to get that protein ratio right

Noted, not always easy on the job but seriously oats, bananas, natty PB, pasteurised egg whites, cottage cheese (as long as not too hot) can all be blended to make a carry round natural shake..

[38onTRT]

I agree with getting rid of as many shakes as you can.. Only try to eat real food, at all times.. If you do need to drink a shake, try to find a Brand that has no added sugars.. I know of only 1 brand.. PM Me if you like, unsure if I can post the pic of it...

Sugar is in almost EVERYTHING and this is really hurting your goals, I am sure if you knew exactly how much you'd be shocked!

[dusto]

My total daily calories are around 3200 give or take a few. My bf% would be around 18-20% I think but haven't had a bod pod test.
Yeah I truly do have a terrible metabolism I try get as much fibre in as I can and I've just started Austinites OTC far burning protocol. And I'm labourer too so you'd think I should be shredded as lol any thanks for your help bib.
So do you think I should lower my cals and up my fat intake? Lower carbs?
I am trying to bulk but I just need to get my bf% in check a bit better I hate feeling bloated all the time

[Back In Black]

Ok mate let's devise a plan. You want to cut/prime before you bulk? All drug free?

Do you actually know what your maintenance calorie level is?

Not sure why you feel bloated based on your choice of carbs. Of course, never trust the carbs in a gainer!

[dusto]

This is great talking to a dude in the know yeah mate I want to cut/prime now and get ready to bulk. Yeah the mass gainer I use makes me feel ill for a bit and bloated I will stop using that one and find another I also use just a wpi.

Yeah my tdee is 2736
Yeah drug free would be ideal for sure

[dusto]

Also I've stopped taking a shake before sleep I eat a chicken wrap before bed now

[Back In Black]

Ok mate I'd probably look at something like this

Pro 250g
Carbs 250g
Fats 60g

That's about 2500cals. See how you go and adjust your carbs up or down depending on your results. I'd be looking to drop only 1lb a week or so to try and ensure your LBM is maintained. Make sure you have enough energy for your job and your workout. Like you I train first thing so I make sure I have a big carb meal before bed the night before. Just work out what fits you best.

[dusto]

Nice one mate I will work it out and should I split that evenly over my six meals? or stager the carbs so I can eat more just before sleep?

Cheers for the time and patience much appreciated brother

[Back In Black]

Split it how you want mate, honestly. It's not a load of carbs so you need to split them how you need them. There's no magic behind 6 meals either. Normally on a cut I'll do 5 meals, sometimes 4, it makes each meal bigger and gives a greater feeling of satiety.