Food Intake

[bsmoot]

I?m 20, 5' 10'' 210lb. don?t have problem gaining muscle really, I have pre and post work out nutrition down. I have the protein and creatine down. I know WHAT to eat and how often I just don?t know how much. I have searched for hours and hours looking for what the proper intake of carbs and fats. I can?t seem to come up with anything.
I lift 4 days a week for now I follow the M&F hardgainers guide http://www.muscleandfitness.com/nutrition/82?page=2
I run every morning at 5:45, with 1 scoop Optimum whey and a handful of grape nuts 30 mintures before and lift later in the day.
I eat every 3 hours mainly big breakfast oatmeal, 2 strips turkey bacon and eggs, my snacks are peanut butter on wheat or Met-Rx bar with 32g protein, lunch and dinner is steak, turkey or chicken with broccoli, green beans, carrots or something like that. Thanks

[mattydub17]

It really depends on what you are trying to do. If you are trying to put on weight/size 3000+ (300g Protein, etc.). If you are trying to get leaner 1800-2500 is probably a good bet (same amount of protein). With the cardio it may be more.

[mattydub17]

Sorry. Probably should have said it... 20% fat is probably a good idea not much more. 300 and 300 Carb/Protein. But again if you are cutting or looking to lean out 200 or less in the carb department

[bsmoot]

im really just looking to put on muscle right now.. my protein intake is good and my carb intake is around that. but all i get confused on is fat and how much

[mattydub17]

yea, that's pretty often the case. Between 60-90 grams is fine with high protein/carb intake. And if you are following and M&F program (assuming they outlined exactly what to eat) its usually healthy fats anyway. I don't know how far back you have in terms of their issues, but April 2007 has a pretty good 7 day meal plan that give you a rough idea of your intake down to calories, fat, pro, and carbs.

Good luck man.