not sure how to fill in my calories

[someoneunlikeyo]

Average Calories (9 days worth)
grams cals %total
Total: 2768 calories
Fat: 104 938 35%
Sat: 32 288 11%
Poly: 11 97 4%
Mono: 31 278 10%
Carbs: 240 831 31%
Fiber: 32 0 0%
Protein: 187 749 28%
Alcohol: 22 153 6%

I'm not sure what i need for my maintanance calories yet but I'm gonna start with 3000 calories daily, weigh myself and check back in a month. I wanna bulk slowly and cleanly at 1 lb every couple weeks on average is good.

currently im getting to much fat cause i guess my LBM is 145 at 9% body fat which means i need 73 grams of fat not ^^^ 104... not too bad? My protein is good as it is over 1 gram per pound and even alittle more.

so my question is... when i lower my fat grams down even more, that means even less calories... what am i gonna fill them in with? I need 3000 calories which i cant even hit now. its hard to get calories from protein too. just fill the remaining calories in with carbs?

how can i get these calories the best way?

thanks

[Mr. D]

After eating that much for 9 days, what did your body do?Gain/lose or stay the same? Why do you think you need 3000 cals?Start at like 2900 cals and go from there.

There is nothing wrong with going over your minimum fat intake.

Personally I would lower fat to around 90g and increase carbs. You are on a bulk, so enjoy the carbs.

[someoneunlikeyo]

Thanks Mr.D, you've helped me out a couple times now in the past little while. I really wanan get an idea on this whole nutrition bit. I realize its not gonna be perfect but at least I'll know what the hell I'm eating.

so 90 grams of good fats... Fill the rest of my calories in with carbs... gotcha.

[Mr. D]

Thats a suggestion as for lowering fats and increasing carbs. It comes down to personal preference.

If you want to bulk on peanut butter, then have at it. If you want more pasta,breads,and rice then adjust accordingly.

Just make sure you hit your minimums for protein and fat and you can use the rest of your cals any way you want.