Bulk of Calories *QUESTION FOR DIET EXPERTS*

[nguadagno]

okay so i just figured out my TDEE FINALLY and its 2448, im 5 foot 6/7 and im 145, i just calculated my caloric intake daily and its around 2100 calories which would explain why im getting cut up, which doesnt really kill me considering its summer and im 19 but i was wondering, where does the bulk of your calories come from?

is it your carb sources? cause i can always add another dosage of 1/2 cup of oatmeal PPWO instead of broccoli and that would up it a little bit, but still, i feel like my meat sources arent giving me enough calories and with the rest of my diet consisting of either whey shakes post workout or broccoli, my diet is just not right

help is appreciated, thank you

[FireGuy]

A 40/40/20 split (Prot/Carbs/Fats) is usually a good starting point.

[nguadagno]

so i guess i should be eating more carbs because my breakdown was 40ish protein and 30 and 30ish, even though the one steak i put in wasnt exact and put a lot of fat, i always thought you should only eat carbs when you wake up, pre and post workout, but i guess ill up it? does that sound correct

[FireGuy]

Nothing wrong with 40-30-30 either.

[nguadagno]

but the problem is im eating about 7 or 8 meals a day and im only getting 2100 calories somehow, so i figured if i subbed out some meals with broccoli and subbed in some form of starchy carbs such as oatmeal or rice i could up my calories to maybe 2500, i wanna hit 3k but idk how

i feel like a moron being a typical noob saying "oh i eat and eat and i just dont gain and im not hungry" but i see gains, but i wanna get bigger not more cut, and i just feel like im pushing myself to the brink eating wise

[gbrice75]

Fats are a very easy way to add calories without filling up. A single serving of nuts will add upwards of 100 calories. The issue is how your body reacts to what you eat, and if you're already eating around 40\30\30, I personally wouldn't increase fat intake.

Post up your current diet so we can see where changes/improvements can be made.

[Windex]

but the problem is im eating about 7 or 8 meals a day and im only getting 2100 calories somehow, so i figured if i subbed out some meals with broccoli and subbed in some form of starchy carbs such as oatmeal or rice i could up my calories to maybe 2500, i wanna hit 3k but idk how

i feel like a moron being a typical noob saying "oh i eat and eat and i just dont gain and im not hungry" but i see gains, but i wanna get bigger not more cut, and i just feel like im pushing myself to the brink eating wise

Don't cut out veggies ever, they are essential and you don't need to count them in your daily macros. This is because they are fibrous and effectively have net ZERO or Negative calories. For example, it your body utilizes more calories breaking down celery than celery actually has.

[nguadagno]

okay here goes nothing, im sorry if its not the best, its still 10X better than my old diet hahhaa

Meal #1 (around 9:00 or 10:00)
5 egg whites
1/2 cup of quaker oats
banana
Pro 26/Carb 54/ Fat 3/ Cal 335

Workout

PWO (meal #2) (12ish)
Two scoop ON 100% standard whey
1/2 cup oatmeal
Pro 53/ Carb 33/ Fat 5/ Cal 390

Meal #3 (2ish)
4-5oz of meat (skirt steak, low fat burger, flank steak, salmon)
about 2 cups of steamed broccoli
Pro 26/ Carb 9/ Fat 15/ Cal 280

Meal #4 (4 or 5 ish)
Same as Meal #3
Pro 26/ Carbs 9/ Fat 15/ Cal 280

Meal #5 (7:30ish)
Same was Meal 3 and 4
Pro 26/ Carb 9/ Fat 15/ Cal 280

Meal #6 (9:00 to 9:30)
Same was meal 3-5
PRo 26/ Carb 9/ Fat 15/ Cal 280

Meal #7 (11:30)
1 scoop ON 100% standard whey
1 scoop on Casein
Pro 72/ Carb 9/ Fat 3/ Cal 360

Totals
Pro 260/ Carb 132/ Fat 67/ Cal 2296
TDEE is 2448

after seeing that written out, i guess im eating too much fibrous veggies? and not enough carbs possibly, but i feel like even my protein is low, i just wanna bulk up, i dont wanna gain a lot of fat, but i wanna get bigger i dont wanna get more cut up

PS i can always resort to a weight gainer ive used PWO with my ON WHey which is an extra 800 cals or so and good amount of protein and carbs but i really want to try and figure out this diet without a product, then if i need to add it afterwards

[MR-FQ320]

With the lean bulk you have picked the hardest diet to do, it's a fine line between gaining muscle and getting fat, your going to constantly measure your progress and adapt the diet to suit.

Forget about the veg, as said before they're net calories are zero, what you could do if your worried about clean carbs is add some to meals 3-5 but taper down as the day goes on, try this for a week if it works well then continue, if you feel like you have added a bit more fat than you would have liked then knock carbs off meals 4 and 5, try that for a week and adjust again.

Your going to have to be real watchfulnon the scales, with the calipers and in the mirror. GL

[nguadagno]

i dont own calipers but i guess ill try to check out my stomach area cause its prone to fat gain, i have a really arched lower back so my stomach sits out kinda far hahah gives the apperance of a belly sometimes

[nguadagno]

any other imput?

[Twist]

Add 2 sweet potatoes into the diet somewhere. Do not subtract anything, just add 2 sweet potatoes and take it from there.
Usually when people say "same as meal X" they aren't eating those meals they just copy it to do less work. If you are actually eating those meals than add what I said earlier. If not, start eating them and still add the sweet potato.

i dont own calipers but i guess ill try to check out my stomach area cause its prone to fat gain, i have a really arched lower back so my stomach sits out kinda far hahah gives the apperance of a belly sometimes

^ this is because of your super tight hip flexors. Stop doing leg lifts and full situps. Do crunches and start stretching your hips. Google for stretching ideas.

[nguadagno]

^ this is because of your super tight hip flexors. Stop doing leg lifts and full situps. Do crunches and start stretching your hips. Google for stretching ideas.

that will actually work? ill give it a shot
and yeah i actually eat those meals there normally when im at work during my two breaks, but i have sweet potatoes ill make a batch of mashed ones up, thanks for the advice!

[Twist]

that will actually work? ill give it a shot
and yeah i actually eat those meals there normally when im at work during my two breaks, but i have sweet potatoes ill make a batch of mashed ones up, thanks for the advice!

It will help. I have the same issue. You really have to push the hips forward and it should be pretty painful. Have someone else help and do it for 2 minutes per day. Also if you can sleep on your back that would help too.

[nguadagno]

i suck at sleeping on my back i always sleep on my stomach, but i whipped up a batch of sweet potatoes for today and tommorow, luckily sweet potatoes are my favorite food and i can literally eat those all day, i did indulge in adding some 1/2 fat butter and some brown sugar even though its probably counter productive but its just so damn good

other than that, how does my diet look? with added sweet potatoes to any given two meals 3-6

[Twist]

Looks fine to me. You can always nit pick a diet down to the vitamins and minerals but your fine.

[nguadagno]

yeah fcuk that hahah too much right now, maybe in the future, but im just glad i got a good diet now, now maybe in the winter if i have to i can add a weight gainer for a month or two and bulk up quick, clean or not and put on some good pounds like 10 ish or 12ish and then cut in the spring again now that i have the hang of this