bulking diet

[rma11]

i need a 4000+cal/day bulking diet.

what kind of macronutrient spread should i be looking at...

also, i seem to be picking up a little bit of fat, what's a safe/effective cardio routine during a bulk?

[Built]

Protein at least a gram per pound LBM
Fat at least half a gram per pound LBM
The rest of your cals from whatever you want

To control fat gain, eat less. Don't try to cardio it off.