Given your activity levels, and general size as well as goals, your intake needs to be around 2,500 cals on non-workout days, and between 3,000 and 3,200 on workout days.

I would advise that you do a 35/35/30 split (35p/35c/30f) OR (40/40/20)

As far as a calculator goes, go here and tell me if any of these work for you:

http://www.bodybuilding.com/fun/calculators.htm

Awesome, going to order the NOW 5,000 IU gel pills.

It took me 2 hours and 15 minutes to complete Monday's workout from the Hyper-trophy, is that normal or am I taking way too long on the sets?

Well I am already spending a lot on chicken, protein shakes/bars.
Are vitamins expensive?

There is a 3 for 30$ special on gnc, would u recommend any of those?
Some are vitamins, some are other stuff.

Prefer chewable vitamins if possible

This post was edited by Hboy on Mar 11 2014 12:26pm

your tip helped me
i actually made a spread sheet which adds up all the fat, protein, carb, cal from everything i eat


I just edited it to calculate the percentages of cals from pro/carb/fat

seems like this will be the easiest way to keep track! thanks (ill upload a pic to show others, if interested)

only half a day btw

That is correct. 2 hrs 15 mins seems reasonable.

You can get those, which is fine. The cheapest would be...NOW! D-3 5,000 iu and NOW! C-1000 caps. They are very inexpensive, much cheaper than most and can be purchased at amazon.com

Excellent! Keep up the good work!

Awesome, thanks for the help

One last thing before I take to this schedule / supps, my diet for the last probably 2-3 months with consistent working out has been fairly close to as follows:

4773 Calories
430.16g Carbs
287.09g Protein
214.22g Total Fat
51.634g Saturated Fat


I did the calorie calc you have posted in here and came out to about 3646.81 Calories required per day (That's already including the +500 calories).
So according to my diet, I should have put on a lot more muscle than I did over the past few months. I've gone up slightly in weights, but nothing huge, and since mid December I've been fluctuating between 175-180lbs.
Anything else I can or should do about that?

have you been gaining any body fat? If not, you are more of a hardgainer than originally expected and will require a more expanded diet.

I think I've actually lost body fat because I'm eating healthier than I have ever before. How many calories should I be aiming for and any cheap suggestions for healthy and caloric foods?