What should i eat

[pkemp012]

PLZ Helpp What should i eat

Hi my name is perry i am around 150 pounds right now and wondering how much protien carbs ect i should intake per day to gain some noticeable mass and also what the best food types to give me that would be thanks!!

 

[MeatHead57]

hey perry! u should have anywere from 200-250 or more! carbs depending on what your goals are (are u bulking,cutting or just trying to stay lean and gain a little size?) carbs should be anywere from 250-300 and fat should be about 50-60 no more!

your cal. intake should be 2500-3000! on days you work out an don off days reduce it to 2000-2500 depend on your metabolism and bodystructure.

eat tuna,whole wheat bread,eggs,chicken,lean beef,steak,pasta,rice,potatos,veggies (green),salmon,protein drnks if you can,some fruit not alot,milk,oats,peanut butter,honey,beef jerkey,ostrig jerkey anything thats high in protein and low in bad fat (or high in good fat)

bad fat will put on fat you dont want and you will not gain as much muscle(not enough to notice)

good fat like omega 3s &6`s peanutbutter,salmon(any fish and nuts) lean beef like steak if you want hamburgers eat sirloin burger(which is ground up steak)

 

[Mr.X]

Re: PLZ Helpp What should i eat

Hi my name is perry i am around 150 pounds right now and wondering how much protien carbs ect i should intake per day to gain some noticeable mass and also what the best food types to give me that would be thanks!!

Start your caloris intake at 2400cal a day (weight x 16):
try: 40%protein/30%carbs/30%fat
daily protein: 240grams
daily carbs: 180 grams
daily fat: 80 grams

-eat 6 meals a day-...PER MEAL:
40g protein/30g carbs/14g fat

Example of meal:
1/2 cup oatmeal
2 whole eggs, 7 egg whites

good foods to eat:
protein - Steak, chicken, fish, turkey, eggs
carbs - yams, brown rice, beans, sweet potatoes, green veggies
fats - all natural peanut butter, flaxseed oil, olive oil, canola oil

Mr.X