diet help lean bulk

[Bio-Active]

Ok i need some advice hear! Stats 37, 5"4, 128 lbs, 9.2% Body fat, Extensive lifting experience. Been Training solid for 7-8 years now. Been dieting for 1 and 1/2 year. Started at 17% body fat. I look and feel awesome. Get nice compliments at the gym about my appearance daily but i want to get stronger! I want to get stronger and stay as lean as possible. I don't ever want to be fat again. so i am looking for some diet advice as to how to do a lean bulk. This is a lifestyle for me so i recognize this isn't going to happen over night. right now i am eating 120 grams of protien per day and 180 grams of carbs per day. i know i will need to eat more to grow but i will lay my diet out for critique. currently eating 6 meals a day carbs, protein first 4 meals and protien greens last 2. So hear goes 1st 4 meals 30 grams protein and 30 grams carbs. Last 2 meals 30 grams protein and greens. Here is what i eat.
Meal 1 8 eggs whites one yolk. 1 cup oatmeal
Meal 2 same as meal 1
Meal 3 1 chicken breast 1/2 cup brown rice salad 1 cup raw broccoli
meal 4 1 chicken breast 1 sweet potato about the size of my fist
meal 5 1 chicken breast, salad 1 cup raw broccoli
meal 6 before bed 2 scoops muscle milk and salad 1 cup broccoli.
on this meal program i am still loosing weight. the goal would be to get back to a ripped 140 lbs. I am not currently cycling any aas and not planning to. Any help or critique is appreciated in advance.

[Phate]

Ok i need some advice hear! Stats 37, 5"4, 128 lbs, 9.2% Body fat, Extensive lifting experience. Been Training solid for 7-8 years now. Been dieting for 1 and 1/2 year. Started at 17% body fat. I look and feel awesome. Get nice compliments at the gym about my appearance daily but i want to get stronger! I want to get stronger and stay as lean as possible. I don't ever want to be fat again. so i am looking for some diet advice as to how to do a lean bulk. This is a lifestyle for me so i recognize this isn't going to happen over night. right now i am eating 120 grams of protien per day and 180 grams of carbs per day. i know i will need to eat more to grow but i will lay my diet out for critique. currently eating 6 meals a day carbs, protein first 4 meals and protien greens last 2. So hear goes 1st 4 meals 30 grams protein and 30 grams carbs. Last 2 meals 30 grams protein and greens. Here is what i eat.
Meal 1 8 eggs whites one yolk. 1 cup oatmeal
Meal 2 same as meal 1
Meal 3 1 chicken breast 1/2 cup brown rice salad 1 cup raw broccoli
meal 4 1 chicken breast 1 sweet potato about the size of my fist
meal 5 1 chicken breast, salad 1 cup raw broccoli
meal 6 before bed 2 scoops muscle milk and salad 1 cup broccoli.
on this meal program i am still loosing weight. the goal would be to get back to a ripped 140 lbs. I am not currently cycling any aas and not planning to. Any help or critique is appreciated in advance.

diet looks good, i would trade out the rice for red potatos, sweet potatos, lentils etc... but to create a lean bulk out of it just eat that same diet and up the portions

[Bio-Active]

Should i just up the portions of carbs or both carbs and protein? Thanks in advance!!

[Phate]

Should i just up the portions of carbs or both carbs and protein? Thanks in advance!!

both, have you calculated your BMR and calorics needs? if not here's how

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



once you find that, then you can plug in your macro ratio and you're good to go, don't worry, if you don't know how to do that i'll be happy to show you once i know your BMR and caloric needs

[Deltasaurus]

POST UR MACRO's!!!!!!!! please

[Bio-Active]

i have never figured my daily macros. The person that helped me develop my meals plans just told me to count the protein and carbs. He also gave me a food list to choose from. It looks as though my BMR is 1422.64. So if i multiply that number by 1.55 it gives me 2205.09. So i am assuming that that would be my calories to maintain my current weight? So i would need to up my food intake to about 2700 calories to gain muscle? so i would need to figure the cals i am eating now and evenly adjust portions to get closer to 2700 slowly? thank yo in advance!

[Phate]

i have never figured my daily macros. The person that helped me develop my meals plans just told me to count the protein and carbs. He also gave me a food list to choose from. It looks as though my BMR is 1422.64. So if i multiply that number by 1.55 it gives me 2205.09. So i am assuming that that would be my calories to maintain my current weight? So i would need to up my food intake to about 2700 calories to gain muscle? so i would need to figure the cals i am eating now and evenly adjust portions to get closer to 2700 slowly? thank yo in advance!

that's correct, personally i like a 45-45-10 ratio of carbs-pro-fats, so you can easily figure out how many grams of each you need and make your diet around that

example

2700x.45=1215cal

1215cal/4=304g

you should eat around 304g of protein and carbs per day on a 45-45-10 ratio, though you can adjust the ratio as you need it