My diet..tryin to up calories

[fballhoss51]

ok my diet is very simple due to tha fact im pressed for time/$ and i am in a job 7-5

breakfast:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

lunch:
tuna
brown rice
protein:62g
carbs:78
fat:10
calories:300

pre-work out:
turkey sandwhich
protein:15g
carbs:25
fat:5
calories:200

post-work out:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

dinner:
chicken/steak/tuna (w/e is on tha menu but will definately have protein)
protein: 20-50g
carbs: 20-50
fat:5-20g
calories: 500-600

totals:
protein:237-267g
carbs:291-321
fat:60-75
calories:3400

im lookin to bump my calories up to 4000, but i dono how id do that b/c my carb intake is already pretty high, what could i do to my diet?

im 19y/o 5'10 210 10%bf

[niXon)(]

breakfast:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

lunch:
tuna
brown rice
protein:62g
carbs:78
fat:10
calories:300 thats more like 630 cals

pre-work out:
turkey sandwhich
protein:15g
carbs:25
fat:5
calories:200 up protein carbs

post-work out:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

dinner:
chicken/steak/tuna (w/e is on tha menu but will definately have protein)
protein: 20-50g
carbs: 20-50
fat:5-20g
calories: 500-600 thats a pretty damn broad range of cals there, put them at 50/50/5

that should get you to 4k easy

[caddilac]

It would probably be best to get rid of that fat in your pwo shake as well

[fballhoss51]

It would probably be best to get rid of that fat in your pwo shake as well

thats where tha basis of my fat comes from though, im always tryin to get bigger, but not put on fat, so im tryin to get a moderate amount of fat, but not too much


and thanks for tha help on my diet

[fballhoss51]

breakfast:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

lunch:
tuna
brown rice
protein:62g
carbs:78
fat:10
calories:300 thats more like 630 cals

pre-work out:
turkey sandwhich
protein:15g
carbs:25
fat:5
calories:200 up protein carbs

post-work out:
protein shake
protein:70g
carbs:84
fat:20
calories:1200

dinner:
chicken/steak/tuna (w/e is on tha menu but will definately have protein)
protein: 20-50g
carbs: 20-50
fat:5-20g
calories: 500-600 thats a pretty damn broad range of cals there, put them at 50/50/5

that should get you to 4k easy

what do u mean by that?

edit: thot itd be more bold lol, what do u mean by tha 50/50/5?

[IronFreakX]

alot of mixing of carbs and fats

everything is 20-50 or 30-40 not sure

figure out the Bmr add the activites..add some more calories since ur bulking

divide that by six

with macro-nutrient division in mind ie(pwo , ppwo not mixing fats and carbs etc...)

replace the numbers with foods.....make it deffinate!! no speculation
post it here
Best of luck

[AG5678]

It would probably be best to get rid of that fat in your pwo shake as well

fats are VERY good after a workout.

AG5678

[mitch911]

how are they good in pwo ...they slow digestion of protein which is key to get to the muscles right away ...they should be minimum in pwo and ppwo imo

[IronFreakX]

fats are VERY good after a workout.

AG5678

yeah I take 100grams of fat and 100grams of carbs pWo

butter/dextrose shake

GOOD SHIT!!!!

[niXon)(]

what do u mean by that?

edit: thot itd be more bold lol, what do u mean by tha 50/50/5?

50 protein 50 carbs 5 fat

dont put fat in pwo shake...

[SPIKE]

50 protein 50 carbs 5 fat

dont put fat in pwo shake...

I'm totally with you on this one. Carbs for a quick spike to replace glucose supplies and protein to supply those hard worked muscle. The fat serves no purpsoe at this time. Dont get me wrong, fat is one of the most important Macronutrients in a daily intake. Just not PWO.