Recent content by @coleman

some help would be great. anybody??

I did spend a lot of time searching on different boards and I see lots of different things. From this board I found some threads where they say 1-1,5 gr protein/pound body weight and 2-3 gr carbs/pounds. Are these good guide lines to gaine muscle? my diet: Meal 1: 09:00 60 gr oatmeal 400 gr...

I am 1,78m, 192 pounds, bf: I think 14% How much protein/kcal/carbs/fat should I take every day for building muscle?