Diet Help Please

[Long_2010]

Hi,

If someone could point me in the right direction id really appreciate it. Im unsure how much i need to be consuming daily to be gaining lean muscle. I know its around 2g of protien per kg of body weight, but I'm unsure on the calories, fat and carbs i need to be eating.

If someone could tell me roughly how many and i can use that info to create a new diet plan.

My stats:
Age:25
Weight:216
Height: 6'4
BF: 16%
BMR: 2059
TDEE: 2831

Thanks!!

 

[3J]

3300 calories is what you need to bulk

are you carb sensitive??

 

[Long_2010]

Hey 3j!

Sorry for the late reply!

Yes iam carb sensitive, i seem to put fat on very easily!

What would you suggest i do about that? how should i split those 3300 calories up, like how much protien, fat, carbs?

Speak soon

Thanks alot

 

[3J]

how many carbs do you usually take in on a normal basis??

i would have u like this

300g protein
200g carbs (bfast, pre and pwo only)
140g fats

if your really looking to bulk and dont care about adding a lil bitta fat

300g protien
300g carbs
90g fats

now the majority of those fats have to be efas....

 

[Long_2010]

how many carbs do you usually take in on a normal basis??

i would have u like this

300g protein
200g carbs (bfast, pre and pwo only)
140g fats

if your really looking to bulk and dont care about adding a lil bitta fat

300g protien
300g carbs
90g fats

now the majority of those fats have to be efas....

Thanks alot for this info 3j, i really appriciate your help and ill go with what you have recomended ill do as you say and try the low carb one first.

Recently i havn't been eating much at all! For the last few weeks i have basicly been on a diet similar to this one, probably why i have lost around 12lbs..

Meal 1 - 1 Cup of oats, 300ml of low fat milk & dried fruit
Meal 2 - 7 Egg omlette (2 whole, 5 whites)
Meal 3 - Protien Shake (Approx 45g Protien)
Meal 4 - Boiled Rice with Chicken/Steak/Cod
Meal 5 - Tin of tuna (Approx 40g Protien) with onions, beets, 1 tomato mixed with 1 tablespoon of low fat mayo


300g protein (It's going to be expensive for me to afford this much protien a day unless im eating lots of eggs and tuna, but ill make sure i do it)
200g carbs (What carbs would you recomend me to eat? Brown rice? I tried sweet patotoes after our last conversation and i really sickened myself of them lol)
140g fats (Again what would you recomend me to eat here for the fats)

 

[JamieOleBoy]

protein-eggs,tuna, and chicken....if you have access to a costco you should be golden (they sell 10lb bags of chicken for 15 bucks).
carbs-brown rice, oats
fats-efas....tuna, eggs, olive oil

 

[3J]

red kidney beans, quiona, brown rice, oats, yams, sweet potatoes.. those are the best carb sources... ezikiel bread is ok too..

 

[Long_2010]

Great!!!

Ill get this diet started tomorrow.

Thanks alot for this info 3j & Jamie! Really Appriciate it!

 

[3J]

anytime...

try to vary your carb sources.. dont stick to just one for a long time.. u'll hate life

 

[Long_2010]

Yeah i'll be sure to do that!

I love oats , so I'll have no problem making the 200g a day, brown rice is eatable, sweet patatoes ill have to leave them for while, because like i say i've sickend myself! The other things you have recomended - red kidney beans, quiona, yams & ezikiel bread i have never tried, so I'm going to go to the supermarket tomorrow and grab them and give them a try

 

[shane90]

one of my friend suggest this diet , i think this will be better for you, but you have to consult a physician first...

300g protein
200g carbs (bfast, pre and pwo only)
140g fats

if your really looking to bulk and dont care about adding a lil bitta fat

300g protien
300g carbs
90g fats

now the majority of those fats have to be efas....
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3J