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Discussion Starter · #1 ·
hi ,ive been training for over 10 yrs ,last 3 yrs properly,,am currently 190lbs,bout 16per cent bf,5ft8,.want to get up to a lean 200lbs soon,.what calories and protein needed please,usualy have 3000 cals a day ,and 180 g protein.,bout 90 g fat,,cheers
 

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Everybody wants to be GOOD, but not many are prepa
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190lb X 1.5grms = 285grms protein per day 285/6 = 47.5grams protein per meal

190lb X 2 grms = 475grms carbs per day 475/6 = 79grams carbs per meal

190lb x 0.35 grms = 66.5grms fat per day 66.5 = +/-11grams fats per meal

If you are currently eating 3000 calories per day and NOT making gains up your calories by about 500 per day to start. If you want to add lean tissue make sure you are eating a good clean diet. NO CRAP.

I am 40 and weigh 182lbs eat 3000 calories a day and I am a girl if that gives you an idea ;)

Lou
 
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