Hi! I'm new here. I don't know if I'm posting in the good section so sorry in advance.

So, I want to try to do a real diet. I have calculate my macro and I want a expert like one of you to confirm that what I have done is right (or wrong) and help me adjust it.

SOO, I'm 18, my height is 5'9" and my body fat % is arround 15%. I have try to calculate my macro with the scott video about nutrition but it give me strange result.

My final macro are :

Protein: 212g

Carbs: 240g

Fat: 70g

But with this technique my carbs is more that my protein (is that good?). I wanted to have a ratio like : high protein, moderate carbs and low fat.

With another technique I have get these macro :

Protein: 250g

Carbs: 190g

Fat: 70g

Can somebody help me with that please? I want to do a bulk (arround +250cal). Sorry for my english too. Its not my first language.

Thanks you to have read me :)

Ho, and I have forgot to say. I fear of doing this bulk becouse its my first. I have try to loose weight for like 2 years and I'm finally at a point where its ok for me, but I have to gain more muscle. Do you have any trick or tips to help me in this journey?

Thanks you :)

@alex99 You have posted in the perfect place man! And your English is absolutely fine 😊 

I think your first set of macros look pretty good to be honest. You're still young, make the most of this time to get away with eating lots of food, and lots of carbs, without gaining too much fat. Besides, 240g is still moderate carbs, and it's normal for carbs to be higher than protein while bulking (it might change when you are cutting).

So with your first set of macros, will you be in a 250 calorie surplus?

And don't be scared of your bulk - it's what you need to do to gain muscle! Just make sure to do cardio a few times a week (maybe 2-3 times) to help stay lean, and on your off days, you can cut back your carbs and total calories a little bit, just as long as you are still in a surplus (eating 250 calories more than your average BMR, or BMR at rest).

And if you are only in a 250 calorie surplus, you will make lean gains anyway. Plus you can check out your progress in the mirror to know if your bulk is going too far/too hard. You got this!

Thanks for this responce scott! 😀 

Today, I have try to do my first meal plan and it has been pretty good actually!

I have try to do it with the second macro and I have found that maybe its a bit to mutch protein for me and that I don't have enought carbs. I have attach somes pictures of my todays meal if you feel to check it and maybe say what is good or wrong for you :)

Tomorrow, I will try with my first macro and check how it will works.

And yes its a 250 calorie surplus. I don't want to put too much becouse my body attempt to store fat very easly.

Thanks you for your responce!

(ps. This site is amazing, like your youtube channel!)

(ps2. I feel so full and its not event the end of my day haha)

(My food of today)

(This day macro)

(The foods)

(Thanks you :))

@alex99 Your food choices look good man! You obviously still need to add a little bit more food to make sure you are hitting your macros and getting yourself in a surplus, so hopefully you can work towards that over the course of this week.

I suggest you aim for your first set of macros in your original post (with 240g carbs), and then take your carbs back to around that 160g-175g mark on your off days. So to get your carbs up more, just increase your servings of rice or oatmeal, and/or bring in another carb source like sweet potato or something wholegrain.

Aside from that, looks like you are on track! Good job! And glad to hear you are enjoying the site! 🙌 ðŸ’ª