Help with my diet.

[Bevsta123]

Hey just wondering im trying to bulk atm, my maintanince is 2834 calories, how much protein/carbs/fats should i intake?

Iv always eaten clean and health iv put on a few KG's going through a good bulk but now i want to try better my nutrition so I know im eating right and better. thanks.

[JohnnnyBlazzze]

Check out the How to Bulk sticky. It takes a little bit of time and organization to build a good diet but once you have the pieces laid out you will be happy!

[Bevsta123]

yeah looked at it but it didnt really point me into the direction of how much of each i should be consuming :s

[gonejeepin]

Try posting up your typical diet now, will make it easier for others to help you out.

[Bevsta123]

Iv never been too clued up with how much macros im consuming all i know is that im gaining with what i eat and after i get to my short term 5kg gain goals i up what i eat



Due to studies im not too flexible with my times between 8:30-4:30 so i deal with what i got.

7:30am
4 Boiled Eggs (whole eggs)
100g oats

8:30am
elite mass dymatize 2 scoops.

11am
125g Brown Rice
200-300g Chicken Breast/Steak
50g Almonds
Some Whole wheat biscuits

*snack on a sandwich bought from the deli*

4pm
125g Brown Rice/ Pasta
200-300g Chicken Breast/Steak
elite mass dymatize 2 scoops.

6pm
Workout

7:20pm
1tbs Peanut Butter
elite mass dymatize 2 scoops.

7:40pm (straight out the shower)
Depends on the day, Meal Varies depends on whats been cooked for dinner or if i have prepared something
4 Boiled Eggs

9:30pm
Usually binging infront of the computer on a tub of Low fat strawberry Yougurt
Few Whole Wheat Biscuits

[JohnnnyBlazzze]

yeah looked at it but it didnt really point me into the direction of how much of each i should be consuming :s

Well if you calculated your total cals then it should give you a general idea. I would just roll with a 40/40/20 split.

Iv never been too clued up with how much macros im consuming all i know is that im gaining with what i eat and after i get to my short term 5kg gain goals i up what i eat



Due to studies im not too flexible with my times between 8:30-4:30 so i deal with what i got.

7:30am
4 Boiled Eggs (whole eggs)
100g oats

8:30am
elite mass dymatize 2 scoops.

11am
125g Brown Rice
200-300g Chicken Breast/Steak
50g Almonds
Some Whole wheat biscuits

*snack on a sandwich bought from the deli*

4pm
125g Brown Rice/ Pasta
200-300g Chicken Breast/Steak
elite mass dymatize 2 scoops.

6pm
Workout

7:20pm
1tbs Peanut Butter
elite mass dymatize 2 scoops.

7:40pm (straight out the shower)
Depends on the day, Meal Varies depends on whats been cooked for dinner or if i have prepared something
4 Boiled Eggs

9:30pm
Usually binging infront of the computer on a tub of Low fat strawberry Yougurt
Few Whole Wheat Biscuits

You're only eating 2 whole meals here, there's no way you are even hitting your maintenance cals. For each food look up the cals and macros and put the totals at the bottom. If you don't know the cals or macros per serving size on a certain food, just google it!

What are your stats btw?

[bigsiv]

Download myfitnesspal app it's brilliant for working out exactly what your eating! Great bodybuilding tool

[TheS1tch]

Ditch the yogurt its full of sugars.

[Bevsta123]

Well if you calculated your total cals then it should give you a general idea. I would just roll with a 40/40/20 split.



You're only eating 2 whole meals here, there's no way you are even hitting your maintenance cals. For each food look up the cals and macros and put the totals at the bottom. If you don't know the cals or macros per serving size on a certain food, just google it!

What are your stats btw?

Thanks, the 740pm meal is a whole meal it's just not listed below due to always being different but with the meal ill have te meal + 4 eggs,and like I said it's hard to work around the hours I have between lectures and such I only get a break every 3hrs

[Bevsta123]

You're only eating 2 whole meals here, there's no way you are even hitting your maintenance cals. For each food look up the cals and macros and put the totals at the bottom. If you don't know the cals or macros per serving size on a certain food, just google it!

What are your stats btw?

Just calculated my cals and macros for today using the app mentioned above (MyfitnessPal) according to it im meeting more then my maintenance macros? Will upload a screenshot of it when i can.

170cm
18yo
73-75kg *fluctuates through the day
10-12%