Quote (wanteddead2 @ Mar 10 2012 11:20pm)
I have a quick question, I'm weighing in at 183 pounds at the moment, I'd like to gain around 10ish pounds of muscle, right now I'm consuming around 2750 calories a day, I'm lifting 3 days a week, mostly compound lifts and doing cardio two days a week, should I be eating more or less per day if I'm trying to gain the muscle? I'm trying to do it cleanly without too much fat gain, I'm getting about 170 g of protein a day, complex carbs in the morning and most of the fats I get are towards the end of the day.
2,750 calories and only 170g of protein???? Sounds like your macros are terribly off.
I would recommend about 2,800 calories on WORKOUT-DAYS and 2,200 calories on NON-WORKOUT days if you want to minimize fat gains. If you eat 2,800 every day, even non-workout days, you will definitely gain fat.
So it should be like this:
Workout days -
2,800 calories - 280g protein/280g carbs/60-65g fats
40/40/20 (40% protein, 40% carbs, 20% fats - % of calories)
Non-Workout days -
2,200 calories - 220g protein/165g carbs/70-75g fats
40/30/30 (40% protein, 30% carbs, 30% fats - % of calories)
just remember to drink enough water (about 1-1.5 gals per day)
and also make sure you are getting at least 2x unsaturated fats to every 1g saturated fats. Olive oil is your best fat friend
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