how much to eat?

[strtrcer00]

I was wondering roughly how many calories and grams of protien a day I should be eating. I'm 19 years old 6ft 170lbs. I'd say somewhere between the 8-12%bf range. Lift 3-4 times a week and cardio and abs on the off days. Looking to gain some lean mass but not fat. Just started a clout/body octane stack. Wondering if anyone could give me some rough figures to start.

[bmoremade26]

well u have to find ur metabolic rate i cant give u a range as far as calories go u have to figure that out on ur own but i shoot for 1 to 1.5 grams of protein per lb

[strtrcer00]

hmm so my BMR I calculated to be about 1660 so im thinking like 2900 calories to gain some mass while keeping my bf in check or possibly losing some fat??

[6pakguy]

im just guesstimating but based on your height and weight id start with between 3000-3500cals a day and work your way up or down from there.macro break down you can start with 20%fat 30-40%carbs and 40-50% carbs.you can start at 40% carbs and adjust from there as well.you should keep a log so you can track exactly how much of each nutrient your getting use www.fitday.com (http://www.fitday.com) if you end up lowering calories the calorie reduction should always come from fat first then carbs not from protein

[Mp5navy187]

I eat everywhere to 2.5 3 hours. On my cardio days i add a extra meal in, just to replace those extra cals I burned.

[strtrcer00]

well i kinda started balancing things using fitday. I'm really close to the 20/40/40 split. However I'm still only getting like 2000 calories a day and my carbs are at like 225-250g. Seems like an awful lot of carbs, not sure how to introduce more calories without higher fat. mass gainer??

[Brent]

well i kinda started balancing things using fitday. I'm really close to the 20/40/40 split. However I'm still only getting like 2000 calories a day and my carbs are at like 225-250g. Seems like an awful lot of carbs, not sure how to introduce more calories without higher fat. mass gainer??

Don't be afraid of fat. Fat can be very beneficial!

You can add natural peanut butter for some dense calories.

[colobb]

im just guesstimating but based on your height and weight id start with between 3000-3500cals a day and work your way up or down from there.macro break down you can start with 20%fat 30-40%carbs and 40-50% carbs.you can start at 40% carbs and adjust from there as well.you should keep a log so you can track exactly how much of each nutrient your getting use www.fitday.com (http://www.fitday.com) if you end up lowering calories the calorie reduction should always come from fat first then carbs not from protein

other way around, cut carbs first, then fat. Don't want to mess with your hormone levels... But do everything slow, don't risk losing muscle.

[strtrcer00]

so im okay eating such things as natural peanut butter and olive oil in adequate amounts?

[colobb]

as long as it fits into your daily macro's its perfectly fine

[strtrcer00]

i think my biggest problem is getting in calories in general without getting to much fat, most days I average around 2000 calories

[Brent]

so im okay eating such things as natural peanut butter and olive oil in adequate amounts?

Definitely. An avocado would also be a nice source of calories and fat. ;)

[kumora]

im just guesstimating but based on your height and weight id start with between 3000-3500cals a day and work your way up or down from there.macro break down you can start with 20%fat 30-40%carbs and 40-50% carbs.you can start at 40% carbs and adjust from there as well.you should keep a log so you can track exactly how much of each nutrient your getting use www DOT fitday DOT com if you end up lowering calories the calorie reduction should always come from fat first then carbs not from protein
How do you get fitday to accept a higher wt as your goal?