Clean bulk help needed

[zevy]

Hi guys. Sorry, this is gonna be a long one but really need help with my nutrition plan and want to give as much info as possible.
Stats:

Age: 44

Weight: 76 kilos (approx)

Height: 175 cm

Body fat: think around 10% (will post a pic and perhaps you can confirm)

Goal: clean bulking (want to gain optimal muscle mass whilst minimising fat on-take )

BMI (Harris Benedict) 1683

TDEE 2609

Current daily macronutrients intake:
Meal 1
50g cornflakes
200ml semi skimmed milk
30g honey (desert spoon approx)
Calories 375
Protein 9.7g
Carb 75.2g
Fat 3.65g

Meal 2 (pre workout shake)
4 Lg eggs
100g oats
400ml semi skimmed milk
25g flax oil (approx 2 desert spoons)
200g banana
30g honey
Cinnamon to taste
Calories 1315
Protein 54g
Carb 149.5g
Fat 56g
Meal 3 (post workout shake)
400ml semi skimmed milk
10g Nutritional yeast
200ml egg whites
200g banana
30g honey
Calories 581
Protein 36.1g
Carb 91.8g
Fat 10.28g

Here's where I get lost

Meal 4 (various amounts of each ingredient depending on how hungry I am)

Lg chicken breast
Broccoli
Green beans
Tinned tomatoes
Sweet potato
OR
Fresh tuna steak salad
OR
Spaghetti with smoked salmon, green pepper and low fat cream

Meal 5 Glass semi skimmed milk
3 desert spoons peanut butter (my weakness)

I get lost trying to calculate the percentages of carbs, fat & protein and how much if each I should consume to bulk cleanly. Please help!



Can't get photo to insert right way up!

Thanks in advance

[hellomycognomen]

For bulk add 3-500cal/day, this will still allow for muscle building while limiting fat storage.

You can only build so much muscle over time so there is no need for excess calories while on bulk.

Savvas Kyriacou owner of Muscleworks Gym, London says there is no bulk or cut, there is only muscle or fat.

The additional 3-500cal will be sufficient IMO.

So here is what I would do:

Your TDEE is 2609 cal.

TDEE 2609 + 500cal (bulk) = 3109 cal allotment

Your lbm I would estimate to be fairly close to your weight 76kilos (~176lbs)

I would do 1.5g/lb proteins = 264g /day = 1056 calories

3109 allotment - 1056(p) = 2053 calories left to divide up into carbs and fats.

This division is more of a personal preference, personally I prefer to get my energy from carbs and limit fats. But you can play around with this to suit your taste. Or bump proteins to 2g/lb then divide the rest of cal into carbs or fats.

For fats I would try to limit them to healthy fats from Omegas, avocados, and such.

As long as you keep proteins 1.5-2g/lb, get in the essential fats, and proper fiber, the carbs and other fats are yours to play with.

Just make sure not to go too much over your daily calorie allowance. If you are feeling hungry at the end of the day, you can then play around with substituting different foods that either fill you up more or you can eat more of them for less calories.

Thats my take on it man, good luck.

I would say you are 10% or fairly close to it. Looking good brother.

-Cheers

[zevy]

For bulk add 3-500cal/day, this will still allow for muscle building while limiting fat storage. You can only build so much muscle over time so there is no need for excess calories while on bulk. Savvas Kyriacou owner of Muscleworks Gym, London says there is no bulk or cut, there is only muscle or fat. The additional 3-500cal will be sufficient IMO. So here is what I would do: Your TDEE is 2609 cal. TDEE 2609 + 500cal (bulk) = 3109 cal allotment Your lbm I would estimate to be fairly close to your weight 76kilos (~176lbs) I would do 1.5g/lb proteins = 264g /day = 1056 calories 3109 allotment - 1056(p) = 2053 calories left to divide up into carbs and fats. This division is more of a personal preference, personally I prefer to get my energy from carbs and limit fats. But you can play around with this to suit your taste. Or bump proteins to 2g/lb then divide the rest of cal into carbs or fats. For fats I would try to limit them to healthy fats from Omegas, avocados, and such. As long as you keep proteins 1.5-2g/lb, get in the essential fats, and proper fiber, the carbs and other fats are yours to play with. Just make sure not to go too much over your daily calorie allowance. If you are feeling hungry at the end of the day, you can then play around with substituting different foods that either fill you up more or you can eat more of them for less calories. Thats my take on it man, good luck. I would say you are 10% or fairly close to it. Looking good brother. -Cheers

Thanks buddy. That really helps clarify things. Was getting too wrapped up in trying to work out exact figures for each macronutrient

[tarmyg]

I would eat at TDEE for three to four weeks and then add at most 100kcal/2 weeks until you see fat gain. This 500+ kcal is just always too much for almost everyone (this is without aas might I point out).

[hellomycognomen]

I would eat at TDEE for three to four weeks and then add at most 100kcal/2 weeks until you see fat gain. This 500+ kcal is just always too much for almost everyone (this is without aas might I point out).

Haha you are right man, my thinking was off.

What I meant was 3-500cal additional per week.

Assuming 5lbs gain in one year with no AAS.

[zevy]

I would eat at TDEE for three to four weeks and then add at most 100kcal/2 weeks until you see fat gain. This 500+ kcal is just always too much for almost everyone (this is without aas might I point out).

Ok thanks for the input tarnyg, will give it a try!

[Docd187123]

The percentages of carbs fat and protein don't need to be calculated. As Hellomycognomen said, the amount of fat and muscle gain is dependent on protein and total calories rather than any specific percentages of each macro. Meet your dietary minimum needs and the remainder of your allotment can come from any macro you want which is determined by the individual.

Assuming you're off cycle bc you didn't mention it.

1-1.2g/lb BW in protein
.3-.4g/lb BW in dietary fat

These are your minimum essential requirements. The remaining calories can be anything (carbs, protein, fat, a combo of all) but many will find intensity is best sustained with higher carb content.

The actual foods you eat are determined by you since we don't know what you have allergies to or can't stand eating. A diet based primarily off whole and minimally processed foods will usually be best but this doesn't mean others foods have to be eliminated if they help dietary adherence.

[zevy]

The percentages of carbs fat and protein don't need to be calculated. As Hellomycognomen said, the amount of fat and muscle gain is dependent on protein and total calories rather than any specific percentages of each macro. Meet your dietary minimum needs and the remainder of your allotment can come from any macro you want which is determined by the individual. Assuming you're off cycle bc you didn't mention it. 1-1.2g/lb BW in protein .3-.4g/lb BW in dietary fat These are your minimum essential requirements. The remaining calories can be anything (carbs, protein, fat, a combo of all) but many will find intensity is best sustained with higher carb content. The actual foods you eat are determined by you since we don't know what you have allergies to or can't stand eating. A diet based primarily off whole and minimally processed foods will usually be best but this doesn't mean others foods have to be eliminated if they help dietary adherence.

Cheers buddy. Again, great advise and clarification and yes, you assumed right that I am currently off cycle