need bulk diet examples?

[wanabebig]

Ok basically I stopped training about a year ago after training for about 9 months and seeing little results (hence the stopping part) now I realise this was due to my diet and the fact I was training with people who didn't have a clue which meant I was over training. Now I've got my training sorted I'd like to get my diet sorted without buying a book on the internet from some bloke who probably weighs the same as my nan. It would be great if someone could give me a few examples of diets you have used yourselves and KNOW work. Thanks everyone, lee

 

[danzik17]

Find your maintenance calories. Eat more than that.

There's no one diet that just "works" - you have to tailor it for yourself.

 

[Marat]

I agree with danzik.

wanabebig, are you familiar with how to track your intake?

 

[wanabebig]

Thanks everyone,
M11 that 'homework' article is brilliant, I'm going to do what it says and post it on here for you all to have a look at and see what you think (don't judge me on how bad my diet is tho ). Also you are right danzik, I know that diet has to be tailored to suit myself not others but I'm just kind of after a rough idea of how many calories, grams of protein, grams of carbohydrate etc etc I should aiming for.
Thanks again everyone ill post again soon

 

[danzik17]

Thanks everyone,
M11 that 'homework' article is brilliant, I'm going to do what it says and post it on here for you all to have a look at and see what you think (don't judge me on how bad my diet is tho ). Also you are right danzik, I know that diet has to be tailored to suit myself not others but I'm just kind of after a rough idea of how many calories, grams of protein, grams of carbohydrate etc etc I should aiming for.
Thanks again everyone ill post again soon

There's a couple ways to do that.

The more effective way is to track your intake for a week and track your weight. If your weight doesn't move, then consider that your maintenance calorie level. If it goes down, you need to increase to find your maintenance and track for another week. Increase calories over that by 500 or so to start seeing gains.

The "easy" way is to eat between 13 - 15 x your bodyweight (in lbs) in calories. Depends on if you care about being precise or not. You can always take the estimate and run with it for 1-2 weeks then refine as needed.

Eat 1-1.5g protein per lb/lbm and 0.5g fat per lb/lbm as minimums. The rest can come from pretty much whatever source you choose. I'm a lazy American, so you'll have to do your own conversion to kilos