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Ralphy · 20-08-2006, 05:08 PM

Hi mate.

Right then.

DIET

Firstly, post up your diet. What's a typical days meals for you? You should be consuming something like the following:

Multiply your bodyweight in pounds by anything between 15 - 20... example herebelow...

144 lbs x 20 = 2,880cals a day.
Divide this up into thirds.. 2,880 / 3 = 960. This gives you 960 cals from protein, 960 cals from Carbs and 960 cals from fats. This equates to the following in grams:

Protein 240g (960/4)
Carbs 240g (960/4)
Fats 106g (960/9)

Then divide this up over 4-6 meals for a steady intake throughout the day.

Training

Training wise check out Big's how to grow link below...

http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html

Gear

No comment. Someone else will help you on this.

Hope this helps.

Ralphy

20-08-2006, 05:08 PM	#6 (permalink)
Ralphy train alone, eat alone, sleep alone Join Date: Mar 2006 Location: E. London/Essex Posts: 892	Hi mate. Right then. DIET Firstly, post up your diet. What's a typical days meals for you? You should be consuming something like the following: Multiply your bodyweight in pounds by anything between 15 - 20... example herebelow... 144 lbs x 20 = 2,880cals a day. Divide this up into thirds.. 2,880 / 3 = 960. This gives you 960 cals from protein, 960 cals from Carbs and 960 cals from fats. This equates to the following in grams: Protein 240g (960/4) Carbs 240g (960/4) Fats 106g (960/9) Then divide this up over 4-6 meals for a steady intake throughout the day. Training Training wise check out Big's how to grow link below... http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html Gear No comment. Someone else will help you on this. Hope this helps. Ralphy __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. face="Arial">25% off for UKM members (discount code UKM25) Last edited by Ralphy; 20-08-2006 at 05:11 PM.