Quote (Cher @ May 21 2014 07:51pm)
24 y
192 cm
90 kg
e: come calculators say 3200 some 3600 so i rounded
OK so at 6'2 - 200 lbs (approx), assuming you are on bulking, here is how you could do it absolutely lean:
WORKOUT DAYS -
3,000 calories (keep sugar to no more than 20g per day, and that's immediately PWO). Start the day with 30 minutes of fasted cardio. Drink at least 1-1.5 gal of water per day, and sleep at least 8 hours. At least 300g protein is required.
NON-WORKOUT DAYS -
2,600 calories (keep sugar as low as possible), Start the day with fasted cardio (again, if possible). Drink at least 1 gal of water and sleep at least 8 hours. Try to stay as "active" as possible, don't be sedentary if you can avoid it. At least 250g protein is required.
Start with these numbers. Gradually INCREASE the calories by around 200 per day on workout days, if you feel that you aren't growing sufficiently. If you feel that you are gaining too much fat, you can reduce the calories by 200, and increase cardio in the morning on a fast. (This is very unlikely, you will most likely need to increase calories - but start low in case).
Assuming your workouts are brutal enough, you may find yourself in the 4,000 calorie area on workout days, without gaining an ounce of fat.
Remember, for each HOUR of brutal physical training, you will need around 400-500 calories to compensate. Keyword here is BRUTAL, not moderate.
Pay attention to your body, once a week do a re-evaluation, and make adjustments as necessary. It's better to start lower than higher, especially if fat gain is a major concern.