Need advice for my setup :) newb

[trauzti]

Need serious help, I wanna get started right away

after reading the stickies, it comes out to this.
5"10
69KG

calculated my requirements
protein 110 gr
fat 102
carb 340

Is this correct? is this enough for bulking ?

if anyone has links to pre made food diaries... i would be glad so i can get examples.

[FitnessCPA]

Protein looks low.

[CRUCIATUS]

id try to shoot for 1.5g of protein per pound.

228g of protein or there abouts.

[trauzti]

thank man

228 gr protein
fat 102
carb 340

how does this sound then?

[FitnessCPA]

What are your goals? How often and intensely are you working out?

You just increased calories by 472 per day.

Why?

[trauzti]

What are your goals? How often and intensely are you working out?

You just increased calories by 472 per day.

Why?

my goals is to gain muscle / weight

I had already calculated my protein/ fatS/ carb needs but seem like i didnt have the right amount of protein, so i fixed that. I havent made a meal plan yet as im still making tweaks, but all comments are welcome

i work out 5 times a week

[FitnessCPA]

You're doing it wrong.

First, calculate calories. Then ensure sufficient protein and fat. Fill out your remaining calories with a protein/carbs/fat mix of your choice.

See: http://forum.bodybuilding.com/showth...hp?t=121703981

[WonderPug]

id try to shoot for 1.5g of protein per pound.

That's unnecessary, as intake between 1.2 and 2.2 grams per kg of bodyweight results in zero nitrogen balance, with the higher end of the range only offering a potential benefit during a cut.*






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* See: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/