View Full Version : some diet advice

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

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!

08-17-2009, 11:29 PM