Is my nutrition intake ok?

[jesterds]

Hey...Im trying to increase my weight in a clean fashion. Im currently 160 pounds with about 14-15%BF. I have quite a few dishes i can eat that are pretty lean and have all the stats on the food but im wondering what my limits on nutrition intake.

Ive slowly been increasing my calories but seem to just be maintaining my weight due to a fast metabolism, weight training, and other cardio activities. I am about 3,000 calories a day but am not quite sure the other intakes. I am keeping around 200-250g Carbs, 180-225g Protein, and 60-70g Fats. Im really not keeping track of my sugars because i dont know the max my sugars should be at, same with sodium. Can someone tell me if I am injesting too much or too little of something and if so, can you tell me the values they should be around at 3,000 calories?
Also are there any other nutrition facts i really need to monitor?
Thanks for your time!

 

[fallingeggs]

this should help some...
http://michaelandkendra.com/BMRCALC/bmrcalc.htm



i do not know how many times i have posted this but it works so nice

 

[oso0690]

Well, sugars are carbs, so you must be keeping track of them. If your weight has stalled...eat more! since you've been increasing it slowly, increase it more. Don't worry about sodium intake if you don't use any salt for anything. If you do use salt on something, then just use it in moderation.

I don't know about the values..just eat more, the diet guru's might help you on that

 

[jesterds]

this should help some...
http://michaelandkendra.com/BMRCALC/bmrcalc.htm



i do not know how many times i have posted this but it works so nice

Thank you for that calculator...looks like i need around 3,300 calories and up my carbs and proteins roughly 100g. Would have taken me a while to figure it out testing on my own.

 

[StRoNg_WoN]

What's a typical diet day like for you?

 

[gjohnson5]

since you are 14-15% , why not drop some of those sugars so you can be more lean. Infact I think you can safely drop much of them and still have good performance.

Also omega 3,6,9's are ok fats and so are mct's medium chain triglycerides

 

[peteefs]

I have made great progress with my weight by including a high % of fats about 110g, but good fats (Efa), a clean bulking diet is hard, a lot of food must be eaten. Peanut butter after a protein/carb meal. flaxseed oil in your shake (but not after training, slows absorbtion down) lots of vegetables to keep the vitamin intake high and keep the immune system high.

Hitting for 3 litres of water per day every day.

Also mix it up, keep at 3000kcal per day but every 3rd day increase it to 3500, have a cheat meal, high protein chinese, protein bar, anything you like but this will work as a threat.

Good luck