help with gaining diet.

[johnstump]

Ok, so let me start by saying since i was 14 ive worked out off and on. first time i only did biceps( i was just a kid) second time i started back i did shoulders too and tris, third time i did full upper body and a little legs, now the fourth time i started back ive learned the proper techniques for lifting with legs, and upper body. but now i want to get a good diet with my workout plan! everytime i start back workin out i do a little more :veryhappy:

So my questions are these:
1. for 150lbs how many cals do i need to bulk?
2. i know i need to space out meals and eat 5-6 meals a day to supply nutrients constantly, but how many carbs and protein and fat etc.
3. should i cut carbs down on nonworking out days? or what?
4. could i maybe get a suggestion for one of the five/six meals i should eat a day?
Any comments would be appreciated.

 

[SRS2000]

Don't overcomplicate this. Their are numerous calorie calculators you can find online to give you an estimate then add 500 or 1000 calories to that for weight gain for a starting point. Once you have that calorie number, try to eat approximately your bodyweight in grams of protein and then fill in the rest of the calories with carbs and fat. Follow this diet for a couple weeks and see if you are getting results. If you aren't gaining weight, add more calories. If you are seeing a steady weight gain keep doing what you are doing. If you start gaining fat too quickly (you will gain some no matter what) scale back slightly on the calories. The process will require regular adjustments since what it take to gain weight at 150 lbs. will be different than what it takes to gain weight at 170 lbs. and so on. Eat this way every day since you need a consistent caloric surplus to gain weight. Eat however many meals or snacks you want to get in your calories and protein for the day. What ultimately matters is consistently having a caloric surplus from day to day and week to week, not how many meals per day it takes to get there. Try to have a protein source and a carbohydrate source at every meal and throw in some healthy fats here and there.