Cutting to Bulking........

[tzan]

........I've been lifting for about 10 years and have used gear for the past 3. Although I have always eaten pretty healthy, until this last spring I've never really outlined a diet and counted the cals/prot/carb/fat. It really worked out well for me. I'm blessed with some pretty good self discipline, so if I map something out I'm usually pretty good at keeping to it. I have been on a cutting diet for the past 3 months and will continue to stay on it for another month(went from 237lbs 14%bf down to 210lbs 8%bf). I will then try to clean bulk NATURALLY. This is were I could use some help, since I know diet is going to be 95% of it. Basically how many cals/carbs/prot/fat should I be taking in if I'm really trying to bulk up. I want to eat pretty clean(no fats food or other bullshit), I'm against people how say that you should just eat anything and everything when bulking. While I understand that my bf% is going to raise a little, I don't want to become too fat either. Here is nutrition breakdown of my cutting diet(with the help of someone from this board) that I've been on for the past 3 months:

2300cals/100carbs/340protein/62fats

If someone could just give me some good ratios it would be a start.

 

[VictorBR]

at 210 lbs I think that you can start with 3.500 - 3.700 cals to bulk .

Do it like this .

Protein - 45 %
Carbs - 35 %
Fat - 20 %

That is how I like to bulk , it is a very clean bulk so you should put minimal fat if any .


Victor