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jdecat713
08-17-2009, 06:56 PM
im having trouble with figuring out what would be a good caloric intake to put on some weight,im 5'10 183 lbs i currently started a high calorie diet to put on 10-15lbs of muscle over the next year,now i am 184 lbs 17% bf and i am taking in around 3700-4000 calories a day and am back at the gym 3x a wk with 2 days light cardio,my macros are around 40/40/20 p/c/f .now i have read 10-20% of youre weight ,and 25 calories per pound so just not sure where my calories should be,any input would be much appreciated

thereturn
08-17-2009, 09:19 PM
take what you currently eat to keep a steady weight (this is your maintenance) and add 500 calories. if you start to get fat, cut back, if you don't gain enough, add another 300. simple as that!

tom183
08-17-2009, 11:29 PM
^--Yep.