How many carbs are necessary for lean bulk at 3000 cals?

[holmes215]

OK, I have a couple questions as I am new to bulking. How many carbs are needed? Im usually eating 200 gms a day and around 275-300 gms of protein. Also, are 3000 cals enough for me? Im 6 ft and 195 lbs. I lift 5 days a week and do cardio specific day 1x a week.

Meals look like this.

Get up at 7 am
take glycobol
whey protein 1 scoop + 1/4th scoop ON Pro complex gainer + oats+1 cup milk
3 eggs+mozzarella cheese in egg.
Sometimes 2 srvgs scrapple
1 piece arnold 10 grains bread

so about 85-90 gms protein and 70 gms carbs

lift around 8:15

PWO BCAA immediately

1 hr PWO
whey+milk+1/4 cup ON complex
usually 1 can tuna,
1 chobani greek yogurt any flavor
some ham, turkey etc. whatever meat is left around


snack on nuts and peanut butter till around 2 pm.

Eat again.
Kielbasa or ham or turkey and 1 srvg cottage cheese
some green tea



Dinner
Any form of meat until I am full along with some pasta or rice maybe. I also eat my veggies in this meal, usually a full can.


Before bed
1 serving cottage cheese

 

[JRob23]

Everyone is different and you have to play with things to find out the limit in which it becomes too much.

Stay at 3k cals with nothing different coming in so you can gauge your progress. If you are losing, obviously add cals, gaining to fast, you can cut back. If weight is going up and you like what you are seeing, wait till things seem to stabilize and you feel comfortable, then up the cals by about 200.

 

[CrazyChemist]

Good advice from JRob. To add to it, you could browse the web for lean bulk diets that have worked for others (google lean bulk diet, for example). This might give you a good starting point.

 

[holmes215]

OK thanks guys, ive been at 3k cals for like 3 weeks, but my workout has changed due to me being out of season from my sport, and I have spread out my calories more throughout the day. Before I was staying around 100 gms of carbs at 3k calories and didn't gain or lose, so after new years im gonna probably go to 3100 and see how it goes

 

[GMaccow]

Man I find that crazy how much metabolisms vary, I'm cutting at 3k calories and we're almost identical stats

 

[musclebunior]

WHAT CAN I STACK HALOVAR WITH????

 

[CrazyChemist]

WHAT CAN I STACK HALOVAR WITH????

:dunno: :hijacked:

 

[holmes215]

its been a pain lately, I haven't had that ravenous hunger after I workout. The last week or so I almost feel full after a workout

 

[CrazyChemist]

its been a pain lately, I haven't had that ravenous hunger after I workout. The last week or so I almost feel full after a workout

my old workout partner used to complain all the time about how easy fat ppl had it cause all they had to do was not eat. he would make himself sick trying to eat. i, on the other hand, dont have that problem, lol. i have no problem putting away 4k cals with 300+g of it protein.

 

[holmes215]

I can easily get 300 gm of protein, with about 65-70 from whey only, but I just have trouble getting to 3000 some days without eating dirty. Some days its a breeze though and I can eat 2500 cals by noon. Today im gonna try to space it out nicely and go for about 3200 and then all the countless cals from NYE festivities

 

[Meat44]

Gmaccow: Totally agree with you, its crazy i was on a diet of 3k cal in-sport just to maintain weight bc my metabolism is so high, i gotta be careful with bf% bc i gotta get upwards of 4k cal to gain

 

[sapentia]

I can easily get 300 gm of protein, with about 65-70 from whey only, but I just have trouble getting to 3000 some days without eating dirty. Some days its a breeze though and I can eat 2500 cals by noon. Today im gonna try to space it out nicely and go for about 3200 and then all the countless cals from NYE festivities

You can add some coconut oil into your diet as a way to easily add some calories on those days when you are struggling to hit 3000 kcals. It is far less likely than standard fats to be stored in adipose tissue due to its high MCT content. FWIW, it is also the fat that is the most efficient at shuttling cholesterol into the Leydig cells where it is then converted to testosterone.