nutritional help

[rchopra493]

I'm 18 years old weighing 67kgs(148 lbs).I am a vegetarian .I started working out about 6 months ago . I am working out but i don't think i have even gained a muscle cell. I am Male

in the last thread, they recomended me to eat more.
so i wanted to know how much calories should i consume ,and the macro divison

.I dont have acess to whey protein
.i am a VEGETARIAN
.Chapati or Roti is my staple food ( i'm Indian btw)
.after trying my best i can only achive a max of 111gms of protein a day

i go to gym 4 times a week. i walk around 2.4 - 7 kms throught the day.

Pls help me calculate my macros and give some suggestions

[RiceAddict]

Just 111 grams with that much calories?

Try eating more beans, but IMO 100 grams is enough.

Eat 3000 calories most of the days and start a basic beginner routine, most of the info you want is here:
http://forum.bodybuilding.com/showth...hp?t=150240963

your macros are ok, tho I think the protein can become a problem in a cut since you need a lot more with less calories, so find high protein vegan or vegetarian foods (egg whites, black beans, peas)

[ErikTheElectric]

you can make progress just fine with that mount of protein per day. INCREASE YOUR CARBOHYDRATES AND FAT INTAKE.