Nutrition

[SemarY]

I am trying to get lean muscle , I need help in my nutrition system
How much calories should i take carbs, sugar , Protein.
you can check my dashboard for body information
i work 6-7 days in week 1h-2h

[foodandfitness]

Hi, SemarY. I am a personal trainer and sports dietitian. The people in this sub-forum make a living providing people with our knowledge and expertise in fitness and nutrition. I charge $130/hr for individualized nutrition programs and counseling because I need to be compensated for my years of education, experience, and overhead as a business owner as well as putting bread on the table. You may pm me if you are interested. If not, I would check the nutrition forum on this website and read the stickies and make changes from there. Best of luck to you either way.