View Full Version : Bulk up diet! please advice

08-01-2010, 05:48 PM
I'm 174lbs, 6'1" have been working out for the last 3 years. I workout 3-4 days a week. try to do a complete body workout. Do abs every day at the gym for 15 mins.

i have body fat of around 13-15 %

heres my question i need to bulk up on muscle mass. how much protrein and carbs i should take? Also fat

also is fried chicken or a chicken and rice gyro with salad a good option for lunch? coz i love it!

you guys are the experts....thanks