FIRST, DOWNLOAD MYFITNESS PAL
This will allow you to adjust your CALORIC and MACROS GOALS
STEP 1. HOME PAGE 
STEP 2 
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The Nutrition Protocol Should Have Three Main Goals:
-Slowly and deliberately adding in calories to avoid excess fat gain
-Gain as much muscle mass as possible without the compensation of excess fat gain
-Capitalize on meal frequency and nutrient timing
When the body is in a caloric surplus (bulking state), it is very easy to put on body fat although a calorie surplus is needed to gain muscle mass. When in a calorie surplus, it needs to be controlled through adding calories each week slowly (slow bulking) to avoid extra fat accumulation. Also, spacing your meals correctly and timing your meals correctly are imperative to your success in gaining muscle mass.
Before getting into more details about the proper nutrition program, it’s important to discuss the three macronutrients and their roles.
Figuring total CALORIES for bulking
Before using these very general guidelines below, we highly recommend that you track your current diet for a week or so to find your caloric baseline. Once you know your caloric baseline you should distribute your calories over 4-5 meals spread out 4-5 hours. We then recommend you consume adequate protein for MPS at each meal, make sure you are consuming enough fat (20-30% of total calories), then increase carbohydrates slowly each week. We think it is imperative that you base a diet on YOUR CURRENT metabolism. Try not to fall too much into relying on your body type to determine what’s best for you. But here are some VERY general recommendations based off body types.
- Endomorphs- Slow metabolisms, usually store fat easier (I THINK EVERYONE FALLS HERE LOL)
– Bodyweight x 13 or 14
- Ectomorphs- Fast metabolism, usually lose fat quicker
– Bodyweight x 16, 17 or 18
- Mesomorphs- Naturally fit, average metabolism
– Bodyweight x 15
Once you have your baseline total daily calories you can start figuring out your bulking and cutting macros
General Bulking and Cyclical Recommendations
- Endomorphs– Slow metabolisms, usually store fat easier
– Bulking Phase:
- Protein: 1.2-1.35 g/lb
- Fats: 0.4-0.6 g/lb
- Carbs: Fill in with remaining calories
– Cutting Phase:
- Protein: 1.35-1.5 g/lb
- Fats: 0.3-0.45
- Carbs: Fill in with remaining calories
- Ectomorphs- Fast metabolism, usually lose fat quicker
– Bulking Phase:
- Protein: 1.0-1.25 g/lb
- Fats: 0.3-0.5 g/lb
- Carbs: Fill in with remaining calories
– Cutting Phase:
- Protein: 1.2-1.35 g/lb
- Fats: 0.25-0.4
- Carbs: Fill in with remaining calories
- Mesomorphs- Naturally fit, average metabolism
– Bulking Phase:
- Protein: 1.1-1.3 g/lb
- Fats: 0.3-0.45 g/lb
- Carbs: Fill in with remaining calories
– Cutting Phase:
- Protein: 1.15-1.35 g/lb
- Fats: 0.2-0.4
- Carbs: Fill in with remaining calories
Importance of slow bulking
When we say slow bulking, in other words we are saying be patient while in a caloric surplus. As we should all know, results do not happen overnight with anything and while in a caloric surplus it’s no different. It is also no different than when one is in a caloric deficit, you have to slowly take out calories from your macronutrient numbers each week if you do not lose weight. You want to preserve as much muscle as possible while doing that. Vice versa when in a caloric surplus you want to slowly add calories in from your macronutrient numbers each week while not putting on excess fat whilst gaining muscle mass. If you are not patient and tend to jump the gun and add in too many calories, well you’re setting yourself up to gain excessive adipose tissue.
Bulking Too Fast
Many of us want to put on muscle as fast as possible and fill out our shirts, and at times you hear the local guru utter, “just eat everything in sight bro and you will get big.” Not so fast there, yes you will go up in weight, but is it muscle mass? Most likely if you are just eating everything in sight you are going to put on a significant amount of body fat, unless you are genetically gifted or have an ectomorphic body type and can get away with it. The smartest approach when in a caloric surplus (bulking) is to gain 0.5-1.5 lbs a week. That way you know you are putting on mainly muscle mass and not excess fat. But, keep in mind that gaining 0.5 pounds of muscle per week consistently is not guaranteed. Eventually you will put on some fat throughout your off-season, but wouldn’t it be better to put the least amount of fat as possible? Especially if you have an endomorphic body type and tend to put on fat faster than the average Joe. With that said, play it safe and give yourself a larger time frame when in a caloric surplus; It’s a marathon, not a sprint.
Palumbo advocates a 1.25-1.5g/lb protein, 1-1.5g/lb cho, and .75g/lb fat diet with an emphasis on healthy fats and quality protein for an offseason growth phase with minimal fat gains, also keeping the majority of carbs around the workout
^^^^ DEPENDS ON WHAT SUPPLEMENTS YOUR USING…