Quote:
|
Originally Posted by redser
Yes I have stickys clean bulking up on the fridge.
I'm having no problem picking the foods.
let me take an example.everything on the box is for a 2000 cal diet.
How many daily calories would I need 3000/4000 I dont know.
Second after I work out sticky says get the shake in as quick as possible.
I dont know how to put the shake together so i go and eat a large bowl of Kashi go lean w/ 2% milk and a peanut butter and jelly sandwich.
So i dont even know how to start measuring that
|
Well if your 185lbs and want to bulk I would go minimum 3000 cal and maybe 3500. Don't want to go to high. As for the PB and jelly sandwich that's easy. Just read the label. 2tbls spoons of PB is generally 190cal on average with 16gms of fat and 6 grm of protein. Jelly is approx 50 cal per tbl spoon and 13 carb. You would probably use 2 tbl so 100 cal 26 carb and bread is about 210 cal for 2 slices maybe 2gm fat and 40 carbs. So you have 500 cal 18gms fat 6 grm protein (not good) and 46 carbs. Milk is approx 130 a cup 16g carb and 11g protein with about 2g fat. Not sure what is the Kashi but figure on average 200g per cup and who know how many more carbs so your up to 830 calories. You still have 2670 cals to go. Thats how you do it. And you need some protein.
If your talking about a post work out shake buy some whey protein and some dextrose and there you have it. I like to make mine 1/2 dex and 1/2 maltodex totaling 50gm and then 50gm of whey protein. You can add creatine or what ever else you like for convenience.