Please Help with My Diet

[JJ from GoodTimes]

Hi, I need help with my BULKING Diet. Not with the actual foods to consume (I'm somewhat knowlegable about that), but I need help with the ratios of protein, carbs and fat and also the number of calories I should consume.

I'm 5'8, 190lbs 10% BF. I want to get to that elusive 200 lbs. I have been 190 for about two years.

I currently consume about 3000 cals a day. So, I'm assuming since a need a greater calorie intake to gain weight, I should shoot for 4000 a day. But what should that protein, carbs, fat ratio be.

Even when I consume 3000 calories a day, it seems like I'm eating my butt off...I guess because I'm naturally not a big eater...

 

[sawastea]

What exactly is your diet?

 

[JJ from GoodTimes]

Well here's an example of what I ate today SO FAR:

2 Protein Shakes
1 cup of Oatmeal
4 Tbl. spoons of PB
Turkey (about six nice slices)
1 cup of Carrots
Cranberry Sauce
Stuffing
Mash Potatoes and Brown Gravy
3 Large Yams
2 Slices of Wheat Bread
3 Tuna Packs
2 10oz Chicken Breasts
1 cup of spinach

 

[it stars sAddam]

Gotta love the Thanksgiving Spirit...

 

[Mr.X]

I'm 5'8, 190lbs 10% BF. I want to get to that elusive 200 lbs. I have been 190 for about two years.
stick to weight x 20, which would give you about 3800 cal per day
you can go w/ 50%protein/30%carbs/20%fat
475g protein
285g carbs
85g fat

per meal (6meals):
80g protein/48g carbs/14g fat

stick to low gi for carbs and clean proteins:

carbs: oatmeal, beans, brown rice, yams, sweet poatotes, green veggies, wheat pasta, for PW: dextrose/honey

protein: eggs, lean meat: chicken, turkey, beef, fish, protein powders

fats: walnuts, almonds, olive oil, flaxseed oil, MCT oil, pumpkinseed oil, all natural peanut butter

I currently consume about 3000 cals a day. So, I'm assuming since a need a greater calorie intake to gain weight, I should shoot for 4000 a day. But what should that protein, carbs, fat ratio be.

Even when I consume 3000 calories a day, it seems like I'm eating my butt off...I guess because I'm naturally not a big eater...