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I suggest you should just use myfitnesspal. You just write the exact food and the quantity and it displays how many calories/protein/fats/ch the exact food. It is really useful, If I remember you can set you exact calorie/micronutrients and you can write down continously throghout the day. It has also has a mobile app
I advice you when you first started counting your macros and calories you calculate how many calories and macronutrients you need a day for your goal. I also suggest you make a sample meal plan for a day. You do not have to eat exactly these foods, but at least you have an idea what is the quantity and quality the foods you have to eat.
At the beginning you can narrow your food selection. As for me I know how much protein, fats and chs I need a day and I have 4 food choices for each macronutrients. Such as proteins the 4 sources: eggs, whey protein, chicken breast and tuna.
And so on the other two macros. (ofc eggs and tuna consist fats so you can calculate that too).
It is kinda boring, but really simple and effective.
But in my experience if you are a natural lifter and also a beginner and a skinny dude, you just make sure you eat a little calorie surplus everyday.
I calculated my base metabolic rate to be around 3000, maybe I am somehow wrong.
But this means I ate just enough today, maybe need a tiny bit more, to gain weight. Which means I am at least on the right track. Might need to add a bit if I am going to start actual physical activity, but hey, it's a good start.
I would need around 190 g of protein per day to be safe.
90g of fat and 375 - 400g of carbs.
Hopefully I got it around right. Anyway, I need to eat around as much as I eat now and more once I start hitting the gym.
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Sounds reasonable I am 175 cm now at 78kg xd Also I eat 3500 kcal a day currently. Also I noticed it's better for my body composition if I eat a little more (especially carbohydrate on training days), but I think you shouldnt deal with it; just eat a lot every day.
Nobody can tell you exactly how many calories you need to bulk, you just have to estimate then adjust based on actual changes to your body. Then when necessary, adjust throughout your bulk as your body adapts to the extra calories and your weight gain slows down.
Use MyFitnessPal to track every day and weigh yourself regularly to get a weekly average. Aim for 0.4kg body weight gain a week (guessing you’re a novice lifter). Try 3300 calories to start for 2 weeks and see how your weight changes, if you are on track to gain 0.4kg a week then keep going at 3300 calories. If after the first 2 weeks you’re under and not on track to gain at that rate, raise daily calories by 200-300 and try for another 2 weeks. Drop by 200-300 calories if you’re over.
Once you’ve found the daily calories needed to give a weight gain of 0.4kg a week, stick at it. Eventually this number of calories won’t be enough to maintain a 0.4kg a week gain as your body adapts, so you’ll have to raise daily calories even higher. Just use the same process, bump up by 200-300 and monitor your weight gain, adjusting until you’re at the right level. Then you just repeat until you end your bulk. Just make sure you’re nailing your training throughout, diet is only permissive to muscle gain, your training is what drives it.
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