lean bulker looking for advise

[LaGrange26]

I just recently started to count my calories and my totals were

Totals 3089 118 213 281

cals, carb, fat, protien

This is including my daily protien shakes(2)

Is this the sort of diet i should be going for? Up the cals .. lower the cals? Im new dieting but I work out 4 days a week and run two daus a week. I work out hard and I am training for football next year.

Stats
age-18
5'9
180
bf- 12-14? about
Bench- 255
clean- 225
Squat- 345

Any advise would be awsome

 

[Beandorf]

I just recently started to count my calories and my totals were

Totals 3089 118 213 281

cals, carb, fat, protien

This is including my daily protien shakes(2)

Is this the sort of diet i should be going for? Up the cals .. lower the cals? Im new dieting but I work out 4 days a week and run two daus a week. I work out hard and I am training for football next year.

Stats
age-18
5'9
180
bf- 12-14? about
Bench- 255
clean- 225
Squat- 345

Any advise would be awsome

ya weight 180 and you are taking in 281...your probably gonna die. nah JK...thats way too much tho...not good for you and taking in 180 grams of protein or even 200 at most will put any muscle on you need...anymore than that you are just wasting food. but yeah 3000 cals and 170-190 grams of protein...lookin good

 

[Steveoph]

I would definitely increase the carbs a bit more. You're too high for a keto diet, and yet you're taking in 213g of fat a day?!

Also I would drop the protein down to 1g/lb (Around 180g/day) and Dropping your fat intake to about 90g/day. The rest should come from good clean carbs (Oats, Wholewheat Bread/Pasta, Brown Rice, Sweet Potato etc)