vim1471
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Help me with my Intake
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06 November 2009 22:41
I am 5'7 32 male weighin 10st
I want to put on another stone ideally muscle, not looking to be huge but have a boxer/martial artist type body with defined shoulders, chest abs etc.
Just need info on my food intake.
How much calories should i consume daily ? (hard gainer)
How many gms of Protien ?
How many gms of Carbs ?
How many gms of Fat ?
Will be looking to divde this into 6-8 meals.
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loz_86
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Re:Help me with my Intake
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06 November 2009 23:19
there are no set figures, and no such thing as "hard gainers" really i presume you find it difficult to put on weight the best thing to do would be to post your current diet, or a proposed diet and training routine and we can help you to improve it for help look at http://www.mealplansite...dybuilding-new-gain.aspx
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dannyboy84
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Re:Help me with my Intake
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07 November 2009 02:17
u need to work your bmr out,and then tdee to find how many cals a day u need ,then u wanna put your diet with full macros on here
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Big Les
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Re:Help me with my Intake
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08 November 2009 06:33
My take on the term hardgainer: http://www.muscletalk.c...building-hardgainer.aspx Calories: start with weight in kgx25 protein 1.5g per lb of lean mass thats 0.75g per kg of lean mass (yes bad conversion to kg cos its 2.2lb to a kg but i hate maths) fat <30% of total calorie intake, 9calories in 1g carbs - whats left :)
Les Willis
Nutrition Consultant
Healthy Action I used to think I knew what busy was - now I am too busy to think about it!
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