• FreeTrainers.com Forums
• Specific Diets & Nutrition
• please help

Group: Specific Diets & Nutrition

please help

usarmyin06 Posts: 3 Joined: 2006/06/09	2006/06/09, 07:33 PM these are the recommendations i received from the site for my recommended intake Protein - 195 g .. maximum 10% variance is acceptable Carbohydrates - 455 g .. maximum 10% variance is acceptable Fats - 90 g .. maximum 10% variance is acceptable Total Calories - 3250 .. calculated maximum, do not exceed for current goal but i have no idea how to even begin to go about getting that many calories in a day.. when i should eat and what i should.. if someone could help me come up with some ideas or some good supplements to include that may help i would really appreciate it
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/06/09, 08:04 PM I personally find the totals a bit high as far as calories go but you aren't providing enough info for anyone to give you bany advise. Are you putting on/taking off weight, cutting/bulking. Browse the thumb tacked posts in this forum and you'll find most of your questions answered.
usarmyin06 Posts: 3 Joined: 2006/06/09	2006/06/10, 01:39 PM im trying to gain weight.. i have a wigh in soon and though ive always been fine im just trying to add some mass.. really just around 10-15 lbs
Carivan Posts: 8,542 Joined: 2002/01/20	2006/06/10, 05:02 PM How much do you weigh now? Do you have an idea of your body fat % ? -------------- Scales are for dead weight: We are not dead yet! Still trying to find out how to do the Hollywood Free Press. Ivan Montreal Canada
usarmyin06 Posts: 3 Joined: 2006/06/09	2006/06/12, 10:20 PM i currently weigh 130 and id say body fat is somewhere between 15-20% at the highest i really dont have much at all.. i bench over my weight.. today i did three sets of eight with 135 on regular bench and decline.. i really dont have much body fat at all.. if you need any more info let me know im just not sure what all information you need to help
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/06/12, 10:52 PM You aren't getting a lot of answers because the info you're asking about is readily available. As for what to eat check: http://freetrainers.com/FT/jsp/Message.jsp?f_ix=3&t_ix=2564 In order to gain weight you simply have to eat more than your maintenance calories. If you don't want to gain just fat, you have to be doing a decent weight resistance program. Try and eat a small meal every 3 hours or so and if necessary supplement with a protein shake. Help us help you by getting a little more knowledge and you'll find it easier. The thumb tack posts in all the forums are there for a reason. :)