calories and protein needs

[quad]

Hey Jordan. I had posted on food and drink section but I noticed you have your own section. I had success with your suggestions so I'd like your opinion.

I am now at 9.5% body fat and I am ready to bulk again.
I have a couple of questions, I know that such threads are already being discussed in the past but I'd like an updated opinion.

1) What's the recommended protein intake for someone training for powerlifting? I know that if you don't eat enough protein you inhibit tissue synthesis but on the other hand you can't bully your body to build more muscle by eating more protein, it won't happen.
I don't really like protein foods besides proteins are expensive so I'd like to know at what protein intake tissue synthesis stop happening and protein gets turned into glucose. Is there a scientific study anywhere?

2) Does it matter if the surplus calories are coming from carbs or fat to build muscle? I am not intending to bulk low carb, I'd like to keep them at 300g minimum and have higher fat. Reason is food preference.

[Jordan Feigenbaum]

What do you weigh right now? Where are your carbs and fat currently? What's your training looking like?

[quad]

I weigh 166 lbs.
At the moment I am eating 3000 calories: 207 pro, 105 cho, 326 carbs.
I train 3 times per week:
A
squat intensity
bench volume
assistance
B
deadlift intensity
close grip bench volume
assistance
C
bench intensity
squat volume
assistance

I suspended the HIIT since I've reached my goal body fat.

[Jordan Feigenbaum]

I weigh 166 lbs.
At the moment I am eating 3000 calories: 207 pro, 105 cho, 326 carbs.

I'm assuming you're meaning 105g fat? Since you're trying to gain, I'd keep protein at 200g/day, bump up fat by 10g and carbs by 20g. Do this for a week and see what your weight does. Either every week or every other week I'd add more carbs and fat (small amounts). I'd also keep at least 1 day a week of HIIT in there.

[quad]

Yeah meant fat
Will do everything you suggested, thanks.

[quad]

Completely off topic: how do you eat your chicken breast?

[Jordan Feigenbaum]

I probably bake 5 or so lbs of chicken breast every Sunday. I grill more as needed throughout the week. I tried eating boiled chicken breasts for about 2 weeks before suicidal thoughts crept in.

[hatmanii]

I tried eating boiled chicken breasts for about 2 weeks before suicidal thoughts crept in.

Oh, god. You poor soul.

[Jordan Feigenbaum]

Oh, god. You poor soul.

There was no amount of hot sauce that could save me at that point.