bulking diet help

[Shane0Mac]

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;
chest/tri
back/bi
legs/shoulders
anything i missed and ill put some cardio in as well.

so any advice is greatly appreciated

 

[carpee]

you need more meat sources for protein, other than that you're off to a good start. Remember to raise your protein/carbs/fat macro as you increase weight.
So when you get up to 170, don't be eating 160 grams of protein.

 

[Shane0Mac]

so the macro i have looks alright then? and is the total calories something i will have to play around with until i find something that works?

 

[carpee]

depending on your body type I would lower carbs/ up the fat.

i'm more carb sensitive so i keep carbs to breakfast/pre-wo/and post-wo.
I also like to carb cycle.

if you're more of a "hardgainer" then more carbs will be beneficial.
You could go a little higher with the protein. 1.5 g per lb of body weight is enough though, I think anything past that is just a waste.