Getting more precise...

[The_Grinder]

I've been working my nuts off over the past 6 months. I went from 185 not knowing what my body fat is to where I am currently which is 196 and about 11% BF.(I'm 6'0") I would like to continue to make progress over the next 3 or 4 months. My goal is basically a clean bulk. I'd like to put on as much lean mass as I can without my BF% going up much, preferably not at all. (I realize that it will be hard to put on much muscle without adding fat, and thats fine. I'm not looking for much, just a little bit more before springtime.) Anyway, the way I've been doing it the past few months is just straight up eating clean without paying much attention to my calories. My diet consists mainly of chicken, tuna, salmon, lean pork chops, lean, beef, the good carbs (oatmeal, brown rice, sweet potatoes, etc.), and vegetables. So I've got the clean part down. Now I'm getting into what I've always dreaded, counting the fucking calories! I calculated my BMR and it is 3180 calories. So I figured for a fairly clean bulk I'd be somewhere in the 3400 range or so?
Is that correct?

Ok so where to start building this diet. How bout the ratios as far as protein/carb/fat calories for a clean bulk?

Whats the best way to start building this diet. Should I just make out a sample diet, count those calories, and adjust from there? Or would it be better to build the diet as I am portioning out the calories at the same time?

As far as my workouts. I lift 6 days a week, usually at night at like 9:00, sometimes in the afternoon if I get the chance to do it early. I do cardio 3 days a week, seperate from my lifting, just to keep my heart healthy. Do my post workout shakes and supplements count towards my daily caloric intake too?

Anyway, as you can tell, I am a sorry and confused individual when it comes to counting calories. It becomes like Calculus to me so if yall want to help me get this all straightened out it would be appreciated. Thanks.


(As far as what I'll eat. I'll eat anything under the sun to get to my goals. I can choke anything down. Only thing I have a problem with is a whole bunch of eggs in the morning. I can eat up to like 5 or 6 but after that I get to feeling sick and it gets too fuckin expensive. And if there is any way I could have a like some kind of strawberry smoothie or something during the day, thatd be the titties cuz i love me a smoothie even though I havent been drinking them lately. One meal I make often is just chopping up chicken breasts and throwing in vegetables in EVOO and making a stir fry. I'd be able to measure these portions pretty easily so thatd be a good choice for a few meals a day.)

[rado]

Originally Posted by The_Grinder

I've been working my nuts off over the past 6 months. .)

So isn't this small work/\

[The_Grinder]

Definately not.

[rado]

Originally Posted by The_Grinder

Definately not.

They're still small...Just hang low to give the perception of big nuts

[THE BOUNCER]

Grinder, one mistake people make is making things to complicated. its fine to have an understanding of what you are eating, cals ect, but dont make it so complicated that it get frustrating. the best way to reach your goal is trial an error. that is, increase your cals a little bit. keep them there and then evaluate in a month. if you have gained to much fat, drop them just a bit. you have to learn your body and how you react. keep it simple bro.

also, yes, cals are cals. protein shakes ect should be counted towards your calories for the day.

[Control]

Originally Posted by The_Grinder

I've been working my nuts off over the past 6 months. I went from 185 not knowing what my body fat is to where I am currently which is 196 and about 11% BF.(I'm 6'0") I would like to continue to make progress over the next 3 or 4 months. My goal is basically a clean bulk. I'd like to put on as much lean mass as I can without my BF% going up much, preferably not at all. (I realize that it will be hard to put on much muscle without adding fat, and thats fine. I'm not looking for much, just a little bit more before springtime.) Anyway, the way I've been doing it the past few months is just straight up eating clean without paying much attention to my calories. My diet consists mainly of chicken, tuna, salmon, lean pork chops, lean, beef, the good carbs (oatmeal, brown rice, sweet potatoes, etc.), and vegetables. So I've got the clean part down. Now I'm getting into what I've always dreaded, counting the fucking calories! I calculated my BMR and it is 3180 calories. So I figured for a fairly clean bulk I'd be somewhere in the 3400 range or so?
Is that correct?

Ok so where to start building this diet. How bout the ratios as far as protein/carb/fat calories for a clean bulk?

Whats the best way to start building this diet. Should I just make out a sample diet, count those calories, and adjust from there? Or would it be better to build the diet as I am portioning out the calories at the same time?

As far as my workouts. I lift 6 days a week, usually at night at like 9:00, sometimes in the afternoon if I get the chance to do it early. I do cardio 3 days a week, seperate from my lifting, just to keep my heart healthy. Do my post workout shakes and supplements count towards my daily caloric intake too?

Anyway, as you can tell, I am a sorry and confused individual when it comes to counting calories. It becomes like Calculus to me so if yall want to help me get this all straightened out it would be appreciated. Thanks.


(As far as what I'll eat. I'll eat anything under the sun to get to my goals. I can choke anything down. Only thing I have a problem with is a whole bunch of eggs in the morning. I can eat up to like 5 or 6 but after that I get to feeling sick and it gets too fuckin expensive. And if there is any way I could have a like some kind of strawberry smoothie or something during the day, thatd be the titties cuz i love me a smoothie even though I havent been drinking them lately. One meal I make often is just chopping up chicken breasts and throwing in vegetables in EVOO and making a stir fry. I'd be able to measure these portions pretty easily so thatd be a good choice for a few meals a day.)

So you just want somebody to make you a diet plan? I'll do it, but if you want to have a stawberry smoothie you're gonna have to post the nutrition info for it cuz I don't know what goes in those (I don't eat girly shit like that )

[The_Grinder]

I'm about to go work out but when I get back tonight i'm gonna write down what i usually eat and add up the calories, then adjust from there with yalls criticism.