individual nutrition

[lovebb]

hello.
any one know maybe the carb/fat/protein ratio for a mass building please?

and the calculate method of how much protein/carbs/fat/fibers/calories per 1killo body weight (or 2.2lb :) )

[Vido]

at least 1g protein/lb bodyweight
20-30% of diet from fat (mostly EFA's)
the rest carbs
for total calories, start off with about 20 x bodyweight (unless you're eating significantly less than this now, in which case you should work up to this) and adjust accordingly