Help me with my Intake

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.

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

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

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!