First day lean bulking want advice on diet

[IanBain33]

I am 150 lbs right now and just came off a strict shred and got down to about 8-9% BF, got shredded and now wanting to do a clean bulk. So this is my first day doing a lean bulk and so far here's the calorie breakdown and if anyone could give me some feedback and what I should and shouldn't do to keep fat gain at a minimum it would be much appreciated because I am a little inexperienced in the nutrional area of bodybuilding and working out.

Bulking plan
Maintence calories per day 2,935

Monday:
Meal 1:
pancakes
260 Cals
8g of fat
42g of carbs
11g of sugar
5g of protein
3 eggs
273 Cals
21 g of fat
3 g of carbs
18 g of protein
3 g of sugar

Snack: pack of almonds
Total Cals 260
23 ga of fat
8 g of carbs
2 g of sugar
8 g of protein

Meal 2:
2 bananas
Total Cals 210
1g of fat
54g of carbs
14g of sugar
2.6 g of protein

2 apples
Total Cals 190
.6 g of fat
50 g of carbs
19g of sugar
1 g of protein

Meal 3: bone chicken nuggets
Total Cals 150
Total fat 7g
Total carbs 8g
Protein 12g

Spicy chicken patty
Total Cals 200
13g of fat
10g of carbs
10g of protein

Snack:strawberry banana yogurt
Total Cals 110
0g of fat
18g of carbs
13g of sugar
7g of protein

Also add my after workout protein shake which would be about 30 grams of protein and about 270 calories with very little fat and carbs.

Thank you guys very much for any feedback!

[dipatel13]

Where's the veggies?

What's your total macro and cals for this list?

[IanBain33]

Macros are 220g of protein,114g of fat and 247g of carbs for a regular macros and 294g of protein 130g of fat and 147g of carbs for a low carb diet, I'm gonna try both and see which one works better for me but I also need some advice on how to do it. And today was working all day so it's hard to get veggies in, usually I have mine for breakfast.

[dipatel13]

Macros are 220g of protein,114g of fat and 247g of carbs for a regular macros and 294g of protein 130g of fat and 147g of carbs for a low carb diet, I'm gonna try both and see which one works better for me but I also need some advice on how to do it. And today was working all day so it's hard to get veggies in, usually I have mine for breakfast.

That is WAY too much protein. 120-150g protein is more than enough at your weight.

[IanBain33]

Okay sweet, how do the other numbers look?

[dipatel13]

Okay sweet, how do the other numbers look?

They don't match what you have listed above.

[IanBain33]

The macros that I posted are way to high for me to reach and I was hoping someone could help me find some numbers that would work with my clean bulk

[boo99]

The macros that I posted are way to high for me to reach and I was hoping someone could help me find some numbers that would work with my clean bulk

.8g/lbs protein minimum
.4g/lbs fat minimum

Rest of the calories= carbs or whatever macros preferred/work best for you

[dipatel13]

The macros that I posted are way to high for me to reach and I was hoping someone could help me find some numbers that would work with my clean bulk

Hit a minimum of .8g/lb protein and .45g/lb fat, fill the remaining cals as you want with c/f/p. Don't neglect fruits/veggies(micronutrients) and fiber.

[IanBain33]

Thank you guys, so I got my needed macros, now what about caloric intake, I'm 19 at 5'10" 150lbs, workout 6-7 times a week and work a very physical construction job. Everywhere that I check says I should be taking in about 2700-2900 for maintence but today I only took in about 2100-2200, during my cut I was only eating about 1500-1700 everyday and I want to know what's a good intake for a clean bulk, I know it's about 200-250 above maintence but I'm trying to find out what my maintence is

[dipatel13]

Thank you guys, so I got my needed macros, now what about caloric intake, I'm 19 at 5'10" 150lbs, workout 6-7 times a week and work a very physical construction job. Everywhere that I check says I should be taking in about 2700-2900 for maintence but today I only took in about 2100-2200, during my cut I was only eating about 1500-1700 everyday and I want to know what's a good intake for a clean bulk, I know it's about 200-250 above maintence but I'm trying to find out what my maintence is

How much weight were you losing eating 1500-1700 cals? You can use how much weight you were losing to figure out a rough maintenance. Whatever it is will for sure be more than 2200 cals if you're that active.

[unplugged]

Thank you guys, so I got my needed macros, now what about caloric intake, I'm 19 at 5'10" 150lbs, workout 6-7 times a week and work a very physical construction job. Everywhere that I check says I should be taking in about 2700-2900 for maintence but today I only took in about 2100-2200, during my cut I was only eating about 1500-1700 everyday and I want to know what's a good intake for a clean bulk, I know it's about 200-250 above maintence but I'm trying to find out what my maintence is

You were taking in 1500-1700 calories a day WHILE working out 6-7 times a week AND on top of that working a construction job? Man your work and/or gym performance must have sucked no doubt and you probably lost a lot of muscle in the process if that were really the case being that your now 5'10 a buck 50. On top of all of this you are 19 as well... You may want to re-educate yourself on proper nutrition/training before going any further or you will just waste your time. Just a thought. Good news is that you are young and have plenty of time to tweak your diet and training and see real results. With that said, use 2200 as a starting point and go from there. If you aren't gaining go to 2400 then 2600 etc until you are. Good luck!

[ErikTheElectric]

How did you manage to get down to 9% BF, while not being "experienced in the nutrition area"?

[IanBain33]

I was losing about 1.5-2 lbs every week

[IanBain33]

The first 2 weeks my performance didn't suffer too much but as it went one it got worse and worse that's why I decided to stop the cut. And when I started I knew very little but I did my research and everything and I started to get a little more knowledge and basically focused on making a calorie deficit. But now that I've read even more there's slot more to it and I'm still trying to learn and make it work with the diet I am starting, thank you for your help tho!

[IanBain33]

Because all I really knew at the time was that I had to make a calorie deficit, so with being so active I made a decent size deficit and figured that was the best way to lose fat

[CommitmentRulz]

Technically, if you were losing 2 pounds a week, you were eating 1000 calories a day below maintenance, which would put your maintenance in the range of 2600 calories.

[IanBain33]

About almost done with my second day and adjusted my diet to incorporate more veggies like people were suggesting. Will post the whole days diet once I eat my final meal later today, but also quick question, would a banana and peanut butter be a good snack?

[ErikTheElectric]

About almost done with my second day and adjusted my diet to incorporate more veggies like people were suggesting. Will post the whole days diet once I eat my final meal later today, but also quick question, would a banana and peanut butter be a good snack?

Consider starting a journal in the workout journals section.

[IanBain33]

Where do I find the journal section?

[boo99]

Where do I find the journal section?

Go to Workout Programs

First one there

https://forum.bodybuilding.com/forumdisplay.php?f=8