How many calories?

[prof]

Ok I'm 180lbs @6" & at about 12% wow I hear you all say ;)

what I want to do is to get to 200lbs at about 10% I'm currently doing a push pull leg split train 3 days a week and do a bit of running and play football(soccer) once a week

how many calories should I be aiming for, I don't seem to be gaining much at the moment so must be undereating.

Also if I eat 3000 calories a day and 40% of this is protein, then surely I'd be eating too much protein.:confused: based on a 1g/lb-1.5g/lb ratio

[galileo]

Try 30% prot, 30% fat, 40% carbs @ 3250-3500 calories.

[prof]

ta

so 5 meals each of
prot 52g fat 23g carbs 70g

but still a lot of protein at 260gs a day better get some more tuna in.

cheers

[Shao-LiN]

Each meal doesn't have to be that. Your overall caloric intake for the day should be that ratio.

[prof]

just checked out Dr Squats calorie predictor and came up with 3200 calories. think I'm not eating enough at the moment.

Doh! more wasted time.

[galileo]

You will be happier if you make all of your meals that ratio, but not necessary. It will help regulate your insulin/hunger.