diet help

[salty]

Hi everyone I'am just finishing my keto diet with great results, thanks again everyone. I want to now go back to a stable diet that will maintain bodyfat and increase muscle, I don't really mean a bulking diet but one that is balanced with fat,carbs,pro. The ideal situation would be to gain muscle at a steady pace while losing fat a little at time, I am aware that it's hard to gain muscle and lose fat at the same time but I am not in a rush and want a diet that I can follow for quite a while. I'am 5'10 at 210lbs, I was thinking 210grams of pro,400 grams of carbs, and 50-60 grams of fat, spread out over 5 meals. supplements will be creatine, protein powder, and glutamine,and multivitamins, plus alot of water. so what do you think

 

[diamonddiceclay]

creatine is not necessary-protein should be highest, carbs should be 20% as much as protein

 

[Murman]

At your weight on a 50/30/20/ daily intake your Cal's should be around 2520, Protien should be about 315,Carb's around 189,Fat 56.

If you want to gain a little small muscle i would add on about a 1000 cals aday more, That would put your Protien around 400,Carbs around 250,Fat 78.
3 or 4 workout's a week should burn up the extra Cal's and your body will do the others. Keep doing Cardio and drink alot of water.

This is what i would do, if i was just trying to build muscle at a slower speed, if i want muscle faster i would up my Cal's even more. You will get alot of replys so read them all.

Good luck!!!!!!

PS: I'm no Pro at this