hey I'm new to this forum and the whole bulking up/working out thing..i'm 19 yrs old, 5'8" and weigh 120lbs..i was wonderin how many calories a day i should consume if im trying to put on muslce and can someone please give me a basic idea of a meal plan for the day..thanks in advance
I'm not good at this stuff but IIRC a rule of thumb is like 1-1.5G of protein per pound of bodyweight (some say lean weight, some say full weight, lean makes sense but I always end up going over) and 1.5-2G of good carbs per lb of body weight (might wanna check on that).
Here's my bulking diet, which isn't all that great and I cheated a lot but:
Breakfast: Egg whites, maybe 2 whole eggs thrown in, oatmeal, and a whey shake if I needed it
Bridge: Half a weight gainer shake
Meal: 6-8oz chicken/turkey/lean beef/tuna and brown rice (or whole grain pasta if I was having beef)
Bridge
Meal
Bridge
Meal, etc, I ate a lot of the same stuff so I could cook in bulk and have all my meals from the day. Then at night I'd have weight gainer or casein protein...correction, I'd have weight gainer and a candy bar because along with good food I ate like crap haha, never again.
Use fit day to count calories and nutrients. I thought I was eating so much at first and it was like 2900 calories of crap.
Just try google or looking around here, there's so much information. Just get a lot of protein in and don't eat too many white carbs, always brown rice and whole grains. I cheated too much and gained a lot of fat and now I'm fighting to lose it and keep all my muscle too. If you're new to this you should gain like crazy your first couple months without too much of a struggle if you just change a few things. Again I'm new so just use this as reference and not as hard facts.