Help I dont understand

[under]

I know that it depends on certain things etc, I am about 178 lbs @ 12% or less. 33 years old,
lifting for many years on and off.

Fat - how much can you consume in one sitting without storing

same for carbs & protein.

Please list as many or how can I find them easily, clean carbs good for bulking.

Cheers

 

[KWKSLVR]

It depends on your ratios more than an actual gram or calorie amount. It also depends on how many meals you want to eat per day.

Give us a break down of how your diet/training is now or how you'd like it to be. 3 meals a day, 5/6, etc.

 

[sawastea]

Hard to really say, under...Everything is based on cals in vs cals out. Also, depending on the diet you're on, you can consume a GREAT amount of fat while minimizing carbs and keeping protein around 1g/lb of body weight (FYI, it's called a CKD diet). You can find more info here:

http://www.c-k-d.com
http://www.massmonsters.net/forumdisplay.php?forumid=16
http://www.massmonsters.net/showthread.php?s=&threadid=3995

You can also do a traditional 40/40/20 or 40/30/30 diet where you consume 40% of your TOTAL cals in protein, 40% in CHO and 20% in fats, a 40%-30%-30% respectively...

Split up your daily diet in 5-6 meals and you can then calculate how much of each macronutrient you can consume

Based on your stats, here is a quick breakdown of your BMR. I'm not sure how active you are so I put in a conservative number:

33 Age
178 Weight in pounds
72 Height in inches
0.4 Activity factor: .3 sedentary, .5 moderate, .75 heavy

1864.454545 Basal Metabolic rate
745.7818182 Caloric Expenditure during activity (Activity factor)
186.4454545 thermic effect of food

2423.790909 Final BMR

2923.790909 Eat this many cals/day to gain one pound per week
1923.790909 Eat this many cals/day to lose one pound per week

 

[under]

Train hard every other day

I eat 5 to 6 meals a day or replace some with max of 2/3 shakes.

Keeping cals low until I can add the other 1000 or so cals with decent easy to get healthy food and fitting it in with my job 8am to 6:30pm ofice job, trying not to get more shakes in there.

Cheers