Quote:
Originally Posted by yakuzaboss
Protein - 400g (56%)
Carbs - 246g (34%)
Fat - 73g (10%)
What I could do is, take out the protein shake from meals 3, 4 and 5. Probably too much protein for my weight, right guys?
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fat is too low and pro. is too high.
BUT
Going back to your first question, I think the cal. intake is way to high to start out with since you are only 140. You said you want to gain lean muscle but if you start right out of the gate with over 3500 cals. you are going to gain loads of fat. I would say start at 2700 cals a day with the break down being:
Protein - (40-45%)~270- 303gm
Carbs - (30-35%)~200-236gm
Fat - (25-30%)~75-90gm
look to gain about 3lbs a month, if you fall under that, up the cals. by 300 or so and repeat.
Also remember not every meal is going to be the same cal/ ratio break down, you don't have the time nor the specific calibrated measuring equipment to do that, so don't kill yourself on the specifics just stay in the range.
now if you don't mind a little more "bulk" than do the increments by 500 cals. and you will get bigger faster but by bigger I do mean more fat.