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2006/11/29, 07:49 AM
The calroie calculator tends to be high on this site.
I would put you closer to 3,300 calories, but that would depend on your current intake and if you have been maintaining or gaining on it.
If your goal is mass gain, why so much cardio? Cut the cardio back to 3 times a week and focus more on the lifting, splitting up your body parts and going heavy.
A good starting point for diet would be a 40/40/20 ratio, that is, take the calories you are taking in and split them up 40% protein, 40% carbs and 20% fat. Then take those amounts and split them into 5-6 meals. Pick foods from the grocery list for healthy eating and try to create fairly balanced meals that include carbs and protein at each meal.
So for example =
Breakfast - oatmeal, egg/egg whites maybe some berries
snack protein shake made with oatmeal, protein powder, berries or chicken breast/rice/vegetables
lunch chicken or fish or lean beef, rice or oatmeal, vegetables
snack shake or meal as above, handfull of walnuts or almonds
dinner lean protein, potato or sweet potato, veggies
snack eg whites and veggies or protein shake, or cottage cheese, maybe some berries. Walnuts or almonds.
Anyhow - that is pretty basic. the only difference between a 'cutting' diet and a 'gaining' diet is the amount you are eating, and the artio of carbs/protein/fat. you still want the same basic foods that are nutrient dense and unprocessed.
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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