Revamped Nutrition Plan, Please Critique

[thex95]

Ok so here is my new nutrition plan. My goal is to gain about 8 lbs of lean muscle mass with very minima fat gains. I used the TDEE calculator + 500 cals to figure out my total daily caloric intake. I then used the 40/40/20 method to develop my daily macros. So here are the numbers-

Daily Caloric intake = 3840
Protein = 384 grams
Carbs = 384 grams
Fats = 85 grams

I have never used a diet plan with these macros before so I am interested in seeing how it turns out. If you guys have any critique for this whatsover please let me know, or if you have experience using this type of diet plan please let me know how it worked out for you. Stats as follows:

Age: 23
Height: 5'11
Weight: 180
Bodyfat%: 10%
Years training: 5

Also for anyone who cares here is the math of how I got all the numbers

BMR = 66+(13.7*81.8)+(5*180.34)-(6.8*23) = 1931.96

TDEE= 1931.96*1.725 = 3332.63

Caloric intake to gain weight = 3332.63+500= 3832.63 (rounded to 3840 for simplicity)

Protein = 3840*0.4=1536/4=384 grams
Carbs = 3840*0.4 = 1536/4 = 284 grams
Fats = 3840*0.2 = 768/9 = 85 grams

[tall76]

Still looks kinda high?? I see u multiplied ur TDEE(1.725) ?? What do u do all day? Roofing or construction maybe?

[tbody66]

That, and no pics and started a whole new thread???

[tall76]

Post up ur food choices- be as detailed as possible. What time the meal is, what foods and portion sizes so we can help u get going

[thex95]

Sorry for starting the new thread, didn't think that was gonna be a problem. I multiplied by 1.725 because i have lifting days 4 days a week, plus cardio 3 times a week. So adding those together 1.725 is the tdee catagory I fall under. I have also been doing some reading on other threads I think I may switch to a 45/35/20 carbs, protein, fat split. I know a lot of people will give me flack for it but really its a differing opinion betweeb the two macros. Also everything I havr ever read about muscle gain says to use more carbs to get the work done

[thex95]

Also I will post pics soon, havnt had time recently

[--->>405<<---]

Post up ur food choices- be as detailed as possible. What time the meal is, what foods and portion sizes so we can help u get going

^^x2

Gotta see what ur eatn.. Also the tdee multiplier tends to err on the high side... I lift 4 days/week and do cardio 45 mins 5-6 days fasted and use 1.55 multiplier...

[thex95]

I see the 1.55 multiplier will bring me up to about 3500 cals a day. Maybe ill just do that

[thex95]

Here's the pics. Nothing great so far, but its gonna get better!

[tbody66]

build looks great to me! I like the 1.55 calculation and also I personally would also absolutely encourage you to go with the 45/35/20 split! Post up those specific food choices and let tall tell you how it is!