Calories and Macros question....

[leyvatron]

Okay, so right now my intake is 2400 calories. Macros 40% 40% 20%

I want to bulk to 180-190 and want to intake 3500 calories starting next week. My macros will be 30% Protein 50% Carbs and 20% fats.

What do you guys think or recommend?

I'm 165 lbs right now.

[leyvatron]

bump

[determined4000]

Those macros would be fine
Focus on quality of food/nutrients

[leyvatron]

Lift on a fasted state:
PWO followed about 30-45 min with food
2 x cups of milk
1 x scoop of whey protein
------------------------
2 x Baked Potatoes
1 x whole boiled egg
1 x Cup of Oatmeal
1 x cup Cottage Cheese
1 x apple
Fish Oil
Protein/carbs/fats - calories
100/167/28 - 1294

2nd meal
1 x Chicken Breast
2 x cups of milk
1 x serving of vegetables
1 x Baked Potatoe
1 x Apple - medium size
2 x Slice of whole grain bread
1 x cup of oatmeal
82/155/25 - 1117

3rd meal
1 x Lean Pocket
Half cup of Cottage Cheese
2 x cups of milk
1 x scoop of Casein Protein
Half cup of Oatmeal
3 x pieces of whole grain Bread
89/140/28 - 1120

Total:
Protein: 272
Carbs: 462
Fat: 82
Calories: 3531

[determined4000]

3500 calories and can only fit in 1 serving of veg?
1. Take out the lean pocket and a potato and add in 4-5 veggies
2. You said you are at 20% fat but your diet doesn't seem like it (appears much lower)
3. Might want to consider more/smaller meals

[leyvatron]

You are right. That lean pocket is garbage.
I will add veggies to my first meal and try to cut the lean pocket out.

My fat comes from milk, eggs, cottage cheese and semi oats. I plan on adding peanut butter and raw almonds soon.

[determined4000]

Originally Posted by leyvatron

My fat comes from milk, eggs, cottage cheese and semi oats. I plan on adding peanut butter and raw almonds soon.

That makes sense then
I gen. use lowfat dairy so i wasn't considering that.