Looking for Help with Nutrition and Training for Clean Bulk - Aiming for 190lbs

[IronWolves]

Hey everyone, I’m 27 years old, 5’11”, and 164lbs. I’m currently not on a cycle, but I’d love to get some guidance from more experienced lifters on how to dial in my nutrition, macros, and training. My main goal is to hit 190lbs on a clean bulk, gain lean muscle, and achieve a more proportional physique.

I’ve been training hard for the past few months, but I’m a little confused when it comes to my nutrition. I want to make sure I’m hitting my macros correctly to maximize muscle growth without putting on too much fat.

Can anyone help me set up my daily macros or suggest improvements to my diet? Here’s my food log from the other day:

Food Log:

Breakfast:

• Smoothie: 1 cup frozen mixed berries, 2 cups oats, 2 cups soy milk, 2 scoops protein powder (800 calories, 72g protein, 94g carbs, 16.5g fat)

Lunch:

• 2 peanut butter sandwiches on whole grain bread (660 calories, 24g protein, 74g carbs, 35g fat)

Snack:

• Smoothie: 2 cups soy milk, 1 scoop protein powder, 1 banana, 1 cup frozen fruit (480 calories, 33g protein, 69g carbs, 9g fat)

Dinner:

• Chuck roast (6 oz), carrots (1 cup), 1.5 cups white rice (1438 calories, 76g protein, 97g carbs, 89g fat)

Total for the Day:

• Calories: 3378
• Carbs: 334g
• Fats: 149.5g
• Protein: 205g

Training Log (Leg Day)

Pre-workout cardio:

• 1.25 mile run, 11 minutes at a steady pace

Legs:

• Squats (Smith machine): 3 sets
  • 115lbs x 12 reps, 125lbs x 10 reps, 135lbs x 8 reps
• Leg press machine: 3 sets
  • 347lbs x 12 reps, 367lbs x 12 reps, 437lbs x 11 reps
• Toe press (machine): 3 sets
  • 347lbs x 13 reps, 367lbs x 12 reps, 387lbs x 10 reps
• Dumbbell lunges (25lbs per hand): 3 sets
  • 10 reps each leg
• Seated leg curls: 3 sets
  • 60lbs x 15 reps, 70lbs x 15 reps, 80lbs x 12 reps
• Leg extensions: 3 sets
  • 30lbs x 15 reps, 40lbs x 15 reps, 50lbs x 15 reps
• Weighted Ab crunch machine: 4 sets
  • 20lbs x 15 reps, 30lbs x 15 reps, 40lbs x 15 reps, 50lbs x 9 reps, 40lbs x 12 reps

Post-workout cardio:

• Stairmaster: 5 minutes, 350 steps

Sleep:

• 8 hours (still feeling a little tired, might need to adjust my routine or nutrition to improve recovery)

If anyone has suggestions for how to tweak my diet or training, especially for a clean bulk, I’m all ears! Any tips on how to hit my protein goals more efficiently or clean up my nutrition would be greatly appreciated. I want to make sure I’m on track to hit my target weight of 190lbs with minimal fat gain.


Looking forward to hearing your thoughts! Thanks in advance for the advice!

 

[Powerhouse_Pete]

I’d add more lean protein to balance out the carbs a little. But your leg day? Pure fire . Keep pushing!

 

[hgh_Expert]

Your bulk game is strong! Just make sure you keep the calorie surplus clean. I’ve been there – slow and steady wins the race!

 

[TrueGrit]

If you’re aiming for 190lbs, maybe adjust your fat intake just a bit. But honestly, looks like you're dialed in. Keep killing it, bro!