Stats - Age-18, Height-6ft, Weight-190lbs, Bodyfat-10%. For extra accuracy - The 190lbs weight is holding water, if I cut carbs I seem to be able to drop to 180 quite quickly I'm in the process of constructing my bulking diet.. I've decided to try and hit the macros P285,C360,F85 at 3350 Calories I decided on these by doing 1.5x bodyweight protein, 0.45x bodyweight fats and fill remaning calories with carbs, I know protein is at the high end of the reccomended but I feel this works better for me than extra carbs do. The diet so far is: Breakfast: P44/C80.5/F11.5 - 587 Calories 50g Oats Skimmed Milk 500mls 25g Whey Protein 5ml Fish Oil 100g Banana Break: P33.5/C32/F14 - 395 Calories 50g Chicken Breast (Grilled) 2x Whole Wheat Bread Slice 2 Eggs Lunch: P27/C32/F16 - 381 Calories 50g Chicken Breast (Grilled) 2x Whole Wheat Bread Slice 20g Almond Butter Pre-Workout: P46/C68.5/F8.3 - 520 Calories 50g Chicken Breast (Grilled) 2x Whole Wheat Bread Slice 1 Apple 25g Porridge Oats 25g Whey Protein 1 x No Xplode Post-Workout Shake: P20/C1.5/F1.7 - 98 Calories 25g Whey Protein Dinner (shortly after pwo shake): P50/C100/F16 - 815 Calories Lean Protein Source e.g. Chicken 180g Carb Source e.g. Rice 130g Salad or vegetables Bedtime: P27/C12/F7 - 214 Calories 25g Whey Protein Nonfat Milk 200ml 5ml Fish Oil Totals - P248/C327/F74 - 2990 Calories So I need to add a further 350 calories from 37g protein, 33g Carbs and 11g fats, what and where do you guys suggest I add? I ate this diet exactly today and wasn't particularly hungry at all and couldn't really think of anything else to add... oh and also I am aware that nutrient timing is irrelevant etc. the reason my post workout meal is so big is beacuse that's the meal that I eat with my family and don't cook myself
What to add to my bulking diet? You seem to be very misinformed. You don't need to eat that often not are ratios the best way to hit macros. You need 1g/lb I lbm fr protein and 0.5 grams of fat. The rest is up to you
What to add to my bulking diet? I don't need to but I usually like to eat that often, Somtimes I combine meals together if I'm pushed for time, and the pwo shake and meal are basically 1 sitting, So I eat 5-6 times a day and am happy doing so. Also I haven't used ratio's at all, if you look at the top where I state how I decided on the macro's I used basically the same method you did except 1.5/lb protein and 0.45/lb fat
What to add to my bulking diet? this might sounds controversial and ground breaking, but maybe just have one of the meals a little bigger.
What to add to my bulking diet? Meal and nutrient timing is irrelevant and all up to personal preference, eating regular small meals is my personal preference, I'm aware that it is not necessary just as it is not necessary to do the opposite. Can we stick to the original question please? I'd like advice on some food choices to add to my diet so far
What to add to my bulking diet? 350 calories sounds like a great way to add in a serving or two of ice cream... just sayin
What to add to my bulking diet? Firstly 1.5*190 = 285... I don't think that can be argued over. Secondly Bodybuilding is about finding what works for you personally, I find that with my meso/endo bodytype I benefit from eating 1.5g protein rather than eating 1g and filling the extra calories with carbs or fats, I choose 1.5g/lb simply because 1.5g/lb is not unheard of, its just as the high end of the reccomended amount... but this is irrelevant because it's not what I came here to discuss
