read the sticky's and still need help

[deadkey]

ok so as the title says i need some help here.
stats.
18yrs old
6ft 2 in tall
178lbs
10-15% body fat( i dont really know)

I did the whole deal like the bulking sticky said and i came out with a rough estimate of needing 4250 cals a day to gain weight. now ivenever been a dieter i just drank alot of protein shakes and ate whatever the school fed me just alot of it.now that im outa school i have had the opportunity to start eating mor than 3 meals a day.

the first question i have is how do i make a diet for myself?

[boxa06]

Click on the tread 'so you want to learn how to diet' and watch the video by milos sarcev. That should give you a good idea about structuring a diet for youself.

[Josh*]

from what i learned you need to check your BF% u can look it up and you need to know your tdee as well as your bmr aslo something you can look on, on google. from there look around to build a rough diet.

[gbrice75]

You have alot of options. Definitely watch the Milos videos - they will give you invaluable information. Do some research and figure out what your TDEE is - you need to know your maintenance calories. Finally, there are hundreds of diets posted in this section with critiques, changes, etc. Check them out, and based on your TDEE you should be able to put one together. Then post it up, and we will help you refine it.