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I am on 30/30/40
Usually like
calories is like 3.3k+
200g-210g carbs
220g-230g protein
160g fats

Is that 30/30/40? hehe

Like %15-20 body fat.

I've been trying to gain weight.*********

-Just correcting- LOL , I am bored.

I get 160g fat, from healthy food.

Avocados , extra virgin olive oil, and extra virgin coconut oil ( I love adding this into the whole grain bread toasted )

3.3k+ calories didn't work well for me. Probably because I do cardio at my job.
too much walking =\

Ditch the gatorade. It has sugars.

make your whey protein in water or milk.

Too much shakes. Why not eat Eggs, and cook your oats in the morning?

Nice.

about sweet potatoes fries - Use extra virgin coconut oil.


:) here's a low carb pizza

Calories: 367
Protein: 33g
Carbohydrate: 17g

Lmao , at least we have a guy who knows about health! :)

I hope he read our post.

He could easily hit 3k+ calories
by adding about 2 tbs extra virgin olive oil on salads , and 1 tbs extra...

I recommend Low fat 2% milk over skim milk. ( is much healthier )

Creatine is not needed. :X


I would prefer drinking whey protein before work out.
and add cage free brown eggs on Meal #1
...

Add sweet potatoes , extra virgin coconut oil ( for your toasted bread ), extra virgin olive oil ( for your salads ) , and avocados ( for salads )'

Just add those into your diet and you're all...

Eat chicken breast instead of pork or red meat.

Eat whole grain bread instead of white bread

Eat brown rice or Quinoa instead of white rice

Eat Sweet potatoes instead of white potatoes
...

Can you prov it?

Any links?


^^ , have a nice day.


- EAT healthy people, don't listen to this guy -

I would listen to this beautiful lady!!!

Eat healthy.

Like..
Complex carbs ( for energized. ) , pure protein ( chicken breast , whey protein isolate , turkey breast ) , healthy fats ( extra virgin olive oil , avocados , extra virgin...

alright , I will try 300g+ carbs

Hm , what's BMR?

So, I could go either one ?

To gain muscles with out gaining unwanted fat.

3.5k calories , 180-200g carbs , 200-220g protein , 160g+ fat.

or

3.3k+ calories , 420g+ carbs (500g soon ) , 300g protein , 50-70g fat.


I...

Buy extra virgin coconut oil and add it on your bread!

It has healthy fats.

^^

That's the steel cut that I buy!!

Is awesome...

Agreed, eat a bowl of cereals with milk ,then blend the whey protein and the oats in milk or water.

I've heard carbs is needed to grow. Is that true?

:| I am trying to go up to 200 lbs on muscles.

Is 3.3k+ calories , 156g fat , 180-200g carbs, and 200-220g protein fine? Although I do cardio...