Back to gaining lean muscle!

[Athlete127]

Went from bulking (Got from 175- 199) Then I cut. Got to 7% BF and weigh 192.

Now I'd like to gain quality lean muscle, staying cut, but getting bigger. I am headed back to school in a few days (football has to report back)

the very lean look is also important to my job. I male model on the side, so my upper body being cut and lean is especial.

What should my macro's look like?

Height- 6'0
Weight- 191-193
BF-7%
Age-21

Basically, at our house I plan on doing the diet based on having chicken breast,tilapia,tuna,eggs,egg whites etc.
Oats
Natty PB
Whey
Cytogainer (for PWO)

Yep- broke college student athletes.

[mj10]

http://www.weightrainer.net/gaincalc.html

Assuming you'll be doing it naturally.

[Athlete127]

It is telling me 3500 calories.

Should it be 40 % pro/ 30% carbs/ 30% fat?
That would be about
263.6g Carbs
117.8g Fat
342.4g Protein

Fat looks a little high. I have never ate that much fat really. Those macros look good?

[mj10]

I'd recommend keeping the fat high.

Read this:

http://www.weightrainer.net/nutrition/fats3.html

The Weightrainer is Casey Butt's site (very well respected and established name). Take a look around that site for a while, it's an absolute gold mine, probably the most well researched site on bodybuilding for a natural trainee.

[Sgt. Hartman]

Too much fat IMO as well. I'd start with 40-40-20 and adjust from there, some people need to make their carbs even higher to gain.

[Athlete127]

About
345g Carbs
75g fat
345g Protein

[Twist]

Too much fat IMO as well. I'd start with 40-40-20 and adjust from there, some people need to make their carbs even higher to gain.

bingo

About
345g Carbs
75g fat
345g Protein

looks good