Originally Posted by casey w
His routine is much like others, so it itself should be fine.
Just need help with what to eat so that my weight training puts on muscle, about 1 lb per week.
I don't like using the ratio methods. Although some find it much easier.
To gain a pound a week, you need to eat 3500 cals over your maintenance (or more) per week, or 500 cals a day over your maint. Maintenance typically ranges from 14-16xBW.
Get a minimum of 1-1.5g/pound BW protein.
Get a minimum of 0.25g/pound BW fats (I like to take it up to 0.5g/pound)
Add up those cals. Subtract from daily allotment. Fill in with carbs.