Macros ok need calories

[Lil man]

My meal plans have changed once I realized I wasn't consuming what I was supposed to. But now I have a problem with my calorie deficit. Can anyone look at it and help me please. My TDEE to maintain is 3466. I weigh 215-220. 29 years old 5'11" and want to lean bulk!!! Here goes!!!

Breakfast 6:15 a.m.
1 scoop ON whey
3/4 cup oatmeal
2 whole large eggs
2 egg whites

Snack #1 9:30 a.m.
7 oz lean beef
2 oz brazil nuts or almonds

Lunch 11:15 a.m.
7oz chicken
180g sweet pot.

Snack #2 3:45 p.m.
1.5 can tuna
2 crackers (wasa multi grain)

Postworkout 7:00p.m.
6 oz tilapia
1/2 avocado
Apple

Bedtime 10:00
Casein protein
12 oz ff milk

I would appreciate all feedback and also if anyone could figure out a simple snack for in between lunch and snack 2 I can easily incorporate it into schedule but I don't normally eat at that time. The macros for this meal is 2490 calories, 210 carbs, 223 protein, 82 fat. I need a lot more calories as you can see but I think my macros are decent. I am on a cycle of test c 500 mg/week so I probably need much more but I'm a little lost at this point tbh. I really was more confident about this but....

[WSC786]

Hey man,

Just a few things before we breakdown ur diet.

What is ur bf%??? @ 220 or so and 5'11" u should be looking pretty good depending on ur bf obviously....

Where is ur workout in relation to ur meals? Do u workout after ur second snack? Cause ur 7pm meal says post workout.

Ur going to have to realize that even with a great diet and being on gear ur going to put on some bad weight if u really want to get big...it's a certainty....IMO if u wanna bulk commit to it and eat big but clean...then cut after.

[Lil man]

Bf is 15+/-

[JohnnyVegas]

Ur going to have to realize that even with a great diet and being on gear ur going to put on some bad weight if u really want to get big...it's a certainty....IMO if u wanna bulk commit to it and eat big but clean...then cut after.

Keep in mind that you can adjust your diet as you go along. If you start to add fat, you will know you are eating too many calories and you can trim some.

[WSC786]

Keep in mind that you can adjust your diet as you go along. If you start to add fat, you will know you are eating too many calories and you can trim some.

Agreed Vegas things can definitely be tweeted as u go based on what u see. But typically when someone wants to bulk fat is going to happen.

If ur 15% or more I would recommend cutting down to 10% then bulking. This way u can use or do what Vegas mentioned a little better. At a lower bf it's easier to see the small changes that r happening and adjust as needed. At 15% not as easy to notice unwanted gains.

I would get ur bf tested or at least post a pic. 15%+\- could be 18% at which point I would definitely say cut first.

[Lil man]

And I normally workout at around 6:00.

[Lil man]

This picture was takin yesterday. Also, note that I don not work abs an haven't in over 2 years. One more thing, if you need another pic then please tell me what pic and it's sent

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

^^ not a good pic at all dude.. I suggest takn ur shirt off and then taking a pic.. Just going by the pic posted if i were u id be cutting rite now not considering a bulk.. U have fat that needs to come off and if u bulk ur gonna be putting more on..

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

I see u have an iphone.. U can download an app called ispybot for 1$ and it has a timer so u can set the phone down and stand in front of it.. Its the app i use and ive posted alot of pics

[Lil man]

Better? Hell this diet would be great to cut huh? But I really have been small all my life an just want size

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

Yes better.. Not too bad.. A little belly fat it looks like but the lighting isnt all that great

Assuming ur calculated tdee is correct id suggest 3800.. U could do 40/40/20 or 40/45/15 (prob wat id do).. At 20% ur at 84g fat which is a little high IMO.. Carbs are what build muscle along with protein so if i were u id do the 40/45/15..

3800cals
380g pro
427g carbs
63g fat

Wat id do.. (personally id try to cut the fat first but ur not too bad )

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

Id also like to note that due to the little bit of fat u have is why i didnt suggest more cals.. This is why u wanna be as lean as possible when starting a bulk

[Lil man]

I am very thankful for suggesstion! I've had to put on a bit over the years I suppose but my problem is loss of muscle due to inability to cut fat alone. When I quit working out I normally lose about 20 pounds very quickly. Maybe in a month. But keep any fat I had. Just sort of stuck with it so it seems. But I still am having problems getting the cals an macros to where I need it. Used to be easy but I ate kind of shitty. It's easy to get all of it together when you can throw in just about anything

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

So ur sayn everytime u cut u lose muscle and not much fat?

If ur losing 20lbs in a month no wonder u lose muscle?? Gotta be cuz ur diet has sucked! Get thru this cycle and pct and then we can help u cut and hopefully keep most ur gains and drop bf.. Maybe cycle carbs..

[Lil man]

Well, kinda. I get burned out sometimes and just give up. I won't lie. And when I quit I cut calories substantially because I'm not hungry. The problem is that it's always at the expense of any muscle. Maybe i lose some of the fat but being that my damn arms get to 10" it makes me look Ethiopian!

[Lil man]

Oh but to answer your question I've never tried to cut. Know nothing about it. Fairly happy with stomach. Never work abs and eat what I thought was high calorie. But I still think it's high calorie but I adjusted and cut back. Guess too much. But I think I can adjust this first for my liking and add more quantity at certain meals. Also eliminate some of the nuts. Only thing that sparked my interest is a guy mentioned the other day that his day to day diet is mostly the same exact thing. I said "hell I can do that too if it means looking good"! Now I just need to build about five different days and alternate which I find difficult. But 405 I really appreciate the suggestion more than you'll ever know. I need a lot of guidance with nutrition. I know good foods and I know best sources for what but not sure how to throw it all together

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

Ur welcome man.. Ur best bet.. Start simple.. Foods consist of only 3 main types.. Pro, carb, fat.. Most of the foods we should be eating are primarily only one type themselves..

Chikn: protein
Oats: carb
Peanut butter: fat

Lean beef: protein
Sweet potato: carb
Walnuts: fat

The prob comes in when u start eating stuff that have a lot of both like say potato chips.. They have a fair amt of carbs and also alot of fat.. When u get food from the store that are comprised of multiple types of cals the likelihood of it being bad is pretty good IMO.. Strive for single ingredient food.. Chikn is simply chikn.. Potato is simply potato.. Stay away from a box labeled "potato" that has other ingredients u have a hard time spelling.. A lot of the time IMO they could save all those fancy words and just call it "crap"

[Lil man]

Ur welcome man.. Ur best bet.. Start simple.. Foods consist of only 3 main types.. Pro, carb, fat.. Most of the foods we should be eating are primarily only one type themselves..

Chikn: protein
Oats: carb
Peanut butter: fat

Lean beef: protein
Sweet potato: carb
Walnuts: fat

The prob comes in when u start eating stuff that have a lot of both like say potato chips.. They have a fair amt of carbs and also alot of fat.. When u get food from the store that are comprised of multiple types of cals the likelihood of it being bad is pretty good IMO.. Strive for single ingredient food.. Chikn is simply chikn.. Potato is simply potato.. Stay away from a box labeled "potato" that has other ingredients u have a hard time spelling.. A lot of the time IMO they could save all those fancy words and just call it "crap"

Man it's crazy that you put it like that. So would eating two "heavy" fat meals be ok? Say with maybe 25g fat? Reason I ask is I can throw some more carbs in the meals and also more protein. I really tried to separate the fats and carbs in meals. That was some advice maybe you posted on here earlier.

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

If u eat 2 meals each with 25g fat thats not gonna give u much room in the other 4meals.. U shouldnt have to supplement much fat in ur diet it should be coming mainly from ur meat by default.. Taking this into account i wouldnt expect ud get 25g in 2 meals cuz ur protein sources should be lean.. Wat would these meals consist of?

U should look like this:

1. Meat
Carb

2. Meat carb veg

Lift

3. Pro powder, carb

4. Meat carb veg

5. Meat veg

6. Meat fat (peanut butter, flax oil, whatever..)

[Lil man]

Damn. I hate vegetables

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

Funny.. Get on a carb cycle cut where u eat only meat and veggies 3 days strait with no starch and come talk to me then! when i cycle carbs (like tomorrow) my diet until friday will be:

1. 1egg, 5whites, 8oz ground beef

2. 8oz chikn, 300g broc

3. 8oz chikn, 300g broc

4. 10oz ground beef, 10oz spinach

5. 8oz chikn, 300g broc

Tomorrow, wed, thursday..

[Lil man]

Holy crap. I like that idea better!!!! Minus the broccoli and spinach. Lol

[Lil man]

And that's to cut obviously but don't the broccoli just get eliminated? Like it's free calories right so your probably gonna have a calorie deficit greater than 500 under your TDEE so won't you waste mass?

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

Yeh thats 1400cals.. My maintenance is @2800-3000.. But its only 4 days long then i eat a 7000cal day followed by 2 x 2200cal days.. Then start over.. Carb cycle..

[Lil man]

If that's you in the pic how in the hell is that maintenance? Maybe I need to redo my TDEE. I used scoobys website and plugged in my numbers

[binsser]

7000...fck me i take it theres a 2000+ calories cheat meal on this day????

[Back In Black]

If that's you in the pic how in the hell is that maintenance? Maybe I need to redo my TDEE. I used scoobys website and plugged in my numbers

405s cals are spread through the week on his carb cycle. Some days he eats well under maintenance allowing for the 7000 day once a week. Those 7000 cals are from extra carbs, no additional proteins or fats.

[dooie]

Yeh thats 1400cals.. My maintenance is @2800-3000.. But its only 4 days long then i eat a 7000cal day followed by 2 x 2200cal days.. Then start over.. Carb cycle..

7000cals! Now that's a refeed!! Your whole day would just be eating! What do you add to reach 7000? I struggle to get 4000 a day