how many calories /protein / carbs/ fat do i need?

[1/2man1/2god]

i weigh 202.5 lbs. right now at 11% bf approximately.

i am looking to gain muscle mass, and i have been researching on how many calories i need and i can't find anything very helpful or accurate.

if someone would chime in and give me some numbers to shoot for i would be very much appreciative

 

[1/2man1/2god]

ok here is what i've come up with .

3500+cals
800g. carbs
300-400g. protein
100g. fat

 

[1/2man1/2god]

anyone?

 

[joe d]

your question can only be answered by you. do it for a while and see if you need to add and take away. try different ratios and see what works better. it takes years.

a good start for you may be something like this. 350g protein 500g carbs 80g fat timing is a big task also just play around with it until you figure that out.

dont sell yourself short being convinced that a person or web site is going to be able to give you a good diet for you to follow. its not going to happen. any suggestion is only a place to start at best.