My diet/nutrition for bulking

[Fizziani]

Hi, sorry again.. im another newbie asking the same thing over and over... Having read up some more on nutrition i have had another attempt at organizing my diet. If anyone could be so kind to quickly do a confirmation on my nutrition for my goals:

Goal: Bulk up..

Bodyweight: 66KG (145 lbs)
Height: 72 inches
Body Fat Percentage: 18%
Lean body weight: 54 kg (119 lbs)

Basal Metabolic Rate: 1538 Calories (Kath Mcardle Formula)
Activity Level: 1.5 (Considering the gym hours and lifestyle)
Daily Calorie Addition: 500 Calories (Roughly 20% above maintenance)

= 2308 Cals Maintenance
= 2808 Cals For Gain

Macro Nutrients:

Protein: 1.5g per lb (lean body weight)
= 714 Cals
= 25% Roughly of total cals.

Fats: 1.3g per kg (total body weight)
= 772 Cals
= 27% Roughly of total cals.

Carbs: Remainder
= 1321 Cals
= 47% Roughly of total cals.


My bf percentage may seem high for the relative light bodyweight to my height but i am quite curvy and slim with a definite lack of muscle mass at the moment.

Im going on a routine for a bulk up (12 weeks plus), the tricky bit is figuring how much fat i should be consuming (in grams to weight) for my goal of bulking.

My diet would consist of mainly these sources and split up to hit the minimum required calories to fill my macro nutrient levels.. (Breakfast, Mid morning, lunch, mid afternoon, preworkout, postworkout, dinner, night snack).. not really equally split up in terms of nutrients and not much carbs too at night.


Protein Sources:

Egg whites
Chicken Breast
Salmon
Lean Steak
Shakes

Fats:

EFA Supplements
Olive oil
Peanut butter
Nuts
Fish

Carbs:

Sweet Potatoes
Brown Rice
Pasta
Oatmeal


Thanks once again, any help or advise is much appreciated.

Fizz

[bengal08]

Hi, sorry again.. im another newbie asking the same thing over and over... Having read up some more on nutrition i have had another attempt at organizing my diet. If anyone could be so kind to quickly do a confirmation on my nutrition for my goals:

Goal: Bulk up..

Bodyweight: 66KG (145 lbs)
Height: 72 inches
Body Fat Percentage: 18%
Lean body weight: 54 kg (119 lbs)

Basal Metabolic Rate: 1538 Calories (Kath Mcardle Formula)
Activity Level: 1.5 (Considering the gym hours and lifestyle)
Daily Calorie Addition: 500 Calories (Roughly 20% above maintenance)

= 2308 Cals Maintenance
= 2808 Cals For Gain

Macro Nutrients:

Protein: 1.5g per lb (lean body weight)
= 714 Cals
= 25% Roughly of total cals.

Fats: 1.3g per kg (total body weight)
= 772 Cals
= 27% Roughly of total cals.

Carbs: Remainder
= 1321 Cals
= 47% Roughly of total cals.


My bf percentage may seem high for the relative light bodyweight to my height but i am quite curvy and slim with a definite lack of muscle mass at the moment.

Im going on a routine for a bulk up (12 weeks plus), the tricky bit is figuring how much fat i should be consuming (in grams to weight) for my goal of bulking.

My diet would consist of mainly these sources and split up to hit the minimum required calories to fill my macro nutrient levels.. (Breakfast, Mid morning, lunch, mid afternoon, preworkout, postworkout, dinner, night snack).. not really equally split up in terms of nutrients and not much carbs too at night.


Protein Sources:

Egg whites
Chicken Breast
Salmon
Lean Steak
Shakes

Fats:

EFA Supplements
Olive oil
Peanut butter
Nuts
Fish

Carbs:

Sweet Potatoes
Brown Rice
Pasta
Oatmeal


Thanks once again, any help or advise is much appreciated.

Fizz

Looks good- I'd eat the yolks though

[Fizziani]

Thanks.. Yolks as a fat source added too.