need help with bulking...

[IJ300]

Can someone please make a sample bulking diet for me? I understand the concept but I can't put it all together. I don't know where to add the fats and what type of vegetables to eat. Is there a certain ratio of carbs to protiens to fats? Usually I do something like 40/40/20, but I can't do that with bulking?

I'm 18, 5'1, 137 lbs, and my bf% is unknown at the moment. Also, I take in about 2000 (not 100% sure though, might be less) calories right now.

Help would be appriciated greatly.

 

[Marky]

do what you're doing now and add one more meal... then adjust as u go along.

 

[PreMier]

If your eating about 2000 kcals a day then up them by 500 or so at first. Once you stop gaining weight, then up them again. The slower you go, the more quality mass you will add without too much fat. And yes, you can eat like you have been with those macros. Here is one of my cutting diets for reference http://www.ironmagazineforums.com/showpost.php?p=959425&postcount=2102