Hitting Insane Macros for Bulking (the clean way)

[ectochris]

With a highly active lifestyle and job, I have a very high caloric output. I guess I could be classified as a hardgainer but I dont believe in that.

To hit 3700 calories for maintenance, close to 4k to bulk, I'm struggling to find a way to fit in the calories I need to gain.

205 lbs @~15%bf, 6'4, 28yo

Right now im looking at 300g protein, 450g carbs, and 100g fats to be in surplus area.

I'v found hat when i do this i see noticible positive gains without much if any fat gain, however this comes from eating out twice during the work day with sushi, or chipotle or subway which is getting kindof expensive. I also bring one meal prepped to work to eat early on. (A cooler wont fly at my job)

How can this be done effectively and cealnly with a demanding job and little time off?
Nutrition bars, huge breakfasts, huge dinners I can have prepped and ready for when i get home at 10:30pm?

Anything helps. Bring on the knowledge.

[Plateauplower]

Bring non perishable snacks. Fruit, trail mix, jerky, etc. what kind of a job do you have that you aren’t allowed to bring a cooler? Tell them your a diabetic and if you can’t eat bro-collie and chicken breasts every thirty minutes they are in violation of the ADA .

[AdamWW]

3700 is insane? That's like, 3 chipotle burritos w/guac.

[ectochris]

I'ts not that I can't by policy. I sell door to door (yes, I'm that a-hole lol) and there wouldnt be anywhere to put it where I wouldnt be afraid of losing it. Jerky is definitely a staple right now. Trail mix is good too but im afraid ill overdo it on the fats. I guess I could get crafty and hide a cooler somewhere.

[Vandeman17]

I'ts not that I can't by policy. I sell door to door (yes, I'm that a-hole lol) and there wouldnt be anywhere to put it where I wouldnt be afraid of losing it. Jerky is definitely a staple right now. Trail mix is good too but im afraid ill overdo it on the fats. I guess I could get crafty and hide a cooler somewhere.

Not to be a jerk but door to door sales is "highly active"? Why are you eating so much protein? Are you confident that you are actually eating 3700 calories?

[ectochris]

3700 is insane? That's like, 3 chipotle burritos w/guac.

Right, I'm trying to shy away from eating out though. When i do this i can easily hit it, but when I try to be fiscally responsible i end up falling short.

[ectochris]

Not to be a jerk but door to door sales is "highly active"? Why are you eating so much protein? Are you confident that you are actually eating 3700 calories?

I walk about 10 miles a day in the heat. Its not construction but calorically it falls in the active prifession range. I hit 3700 when I eat out. I need 4000 for surplus. Looking for tips in how to hit these when i eat my own food instead.

[pinggolfer96]

I walk about 10 miles a day in the heat. Its not construction but calorically it falls in the active prifession range. I hit 3700 when I eat out. I need 4000 for surplus. Looking for tips in how to hit these when i eat my own food instead.

eat more of it....
find calorically dense foods...

I swear some people can answer their own questions if they just think for a second or how easy it is to look up "high calorie foods" on google..

[AdamWW]

granola and peanut butter

[dest0]

Protein shake with whole milk, bananas, oats, ice cream, olive oil, strawberries, peanut butter & honey.

1,000+ calories easy.

[BS57]

If you don't drive a vehicle that you park and walk from (where you could keep a cooler), how about a small insulated backpack cooler? How are you carrying water?

[Mrpb]

205 lbs @~15%bf, 6'4, 28yo

You're probably carrying more fat than you think. When most people think they're 15% they're closer to 18%, if not higher.

This is why it's hard for you to gain weight. Get lean first 10-11%. Then it will be super easy to bulk.

[HeMB]

how much water do you drink per day?
You could replace your water intake by drinking juice (50kcal/100ml, 2liters add up to another 1000 kcal)

[Nedo]

I would reduce those carbs and eat more fats from nuts. Nuts are very convenient for you to carry as well.

[AdamWW]

3500 calories may not be insanr but 3 chipotle burritos definitely is.

That's 250% avove your recommended cholesterol and sodium intake.

It's not an easy task to hit 4000 calories per day while eating healthy.
However, I think OP may be overestimating his caloric intake.

Your definition of health is flawed.

[AdamWW]

Yes, because 3 burritos a day is the very definition of "healthy."

tortillas are made of the same general ingredients as bread.

chicken, rice, beans, lettuce, etc...

each component is a very nutritious food.

Explain to me why it's NOT healthy because it's called a burrito?

[xsquid99]

You're probably carrying more fat than you think. When most people think they're 15% they're closer to 18%, if not higher.

This is why it's hard for you to gain weight. Get lean first 10-11%. Then it will be super easy to bulk.

Not possible given his current height and weight & BF to get to 10-11%. Do you know what its like to be as tall as guys like us? Try to find pants in size 28W X 36L (those sizes don't exist, btw), not to mention looking like we just walked out of a concentration camp...

[Mrpb]

Not possible given his current height and weight & BF to get to 10-11%.

6'4 and 205, that's a BMI of 25. Plenty of room to lose some weight.

If he's 15% and 205 he will be in a far better position to bulk at 190-195.

ps. I'm 6'2 myself.

[Mikeez0]

tortillas are made of the same general ingredients as bread.

chicken, rice, beans, lettuce, etc...

each component is a very nutritious food.

Explain to me why it's NOT healthy because it's called a burrito?

a mixture of these ingredients creates an abnormal zone in the stomach that increases the contamination of food inside the body!!!

[EjnarKolinkar]

tortillas are made of the same general ingredients as bread.

chicken, rice, beans, lettuce, etc...

each component is a very nutritious food.

Explain to me why it's NOT healthy because it's called a burrito?

Salsa & Avacado, the silent killers.....lol

I need 4000 for surplus. Looking for tips in how to hit these when i eat my own food instead.

Trail mix & granola are convenient and portable. As for meals at home before or after work the options are limitless.

[Budjola]

3.7k, that's like one pizza and few tbsp of peanut butter

[AdamWW]

a mixture of these ingredients creates an abnormal zone in the stomach that increases the contamination of food inside the body!!!

so bad for the organisms nutritionings!

[BS57]

a mixture of these ingredients creates an abnormal zone in the stomach that increases the contamination of food inside the body!!!

AKA Travolta Syndrome.........

[xsquid99]

6'4 and 205, that's a BMI of 25. Plenty of room to lose some weight.

If he's 15% and 205 he will be in a far better position to bulk at 190-195.

ps. I'm 6'2 myself.

The fact that you're using BMI as some type of indicator for body composition and shape makes me really question how the heck you have 128K in rep power. I'm 6'5", and at 205 at 15% I am a 31" waist (with a 36" length). At that weight I would wear a 32x36 and just deal with slightly baggy pants. I couldn't imagine dropping another 15 lbs from there and trying to find something that would actually fit me.

If I want nice dress trousers I have to custom order them now, and that gets REALLY expensive. No manufacturer in the U.S. makes pants for tall skinny guys anymore (only tall fat sizes).

[Mrpb]

The fact that you're using BMI as some type of indicator for body composition and shape makes me really question how the heck you have 128K in rep power. I'm 6'5", and at 205 at 15% I am a 31" waist (with a 36" length). At that weight I would wear a 32x36 and just deal with slightly baggy pants. I couldn't imagine dropping another 15 lbs from there and trying to find something that would actually fit me.

If I want nice dress trousers I have to custom order them now, and that gets REALLY expensive. No manufacturer in the U.S. makes pants for tall skinny guys anymore (only tall fat sizes).

BMI certainly has limitations but it is relevant in this context: you wrote he would look like a concentration camp victim if he would cut. His BMI is 25, so he's far from looking like a concentration camp victim, even if he cuts.

Given his stats it's likely he's closer to ~18% (or possibly higher) making bulking a bad choice, both for body composition as well as for health.
https://bayesianbodybuilding.com/inf...muscle-growth/
https://bodyrecomposition.com/muscle...ass-gain.html/
https://www.t-nation.com/diet-fat-lo...-diet-delusion

About your pants size: I have no idea if that will apply to the OP but either way, my advice is not based on making it easy to find clothes. And there are many short bodybuilders who complain about finding fitting pants too because they have large quads.