ill start by saying i have never done an actual bulk before and so i wanted to do it right for my first time. im currently 17rs old 5'11" , 150lbs at about 13%bf and hoping to get somewhere around 170 or 165 and pretty toned, but, i want it to be clean.
im wondering how many calories, protein, carbs and fat i should be aiming for.
my current intake is around 3000 calories, 350g carbs 160g protein and 125g fat.
its made up of;
1 cup oats with 2 cups milk
200g of tinned tuna
about 1 cup cashews
2 peanut butter sandwiches
1 cup apple puree
1 cup greek yogurt and whey
1 cup milk and whey
and dinner usually has about 1 to 2 cups of cooked pasta or rice but it varies a fair bit (curry with rice, pasta and chicken and sauce, chicken or fish with vegetables)
i work out about 4 days per week;
anything i missed and ill put some cardio in as well.
so any advice is greatly appreciated