What should the daily calorie protein and carb intake be for a 19 year old 145 lb male?
Right now I am working on a daily diet routine to gain some muscle mass. This is defiantly a rough draft but so far all and all it came out to.
5128 calories
341 grams of protein
885 carbs
With the following mixed in with my six meals a day I would be eating.
Multi-vitamins (Vitamins)
Glutamine (amino acids)
Creatine (creatine)
whey protein (quick digested protein)
Casein protein (long term digested protein)
zma (magnesium, zinc, B12, B6, folic acid, hormones)
liver tablets (some same amino acids as Bcaa and glutamine but some different + essential vitamins)
fish oil (good for heart and joints)
weight gainer (extra carbs calories and protein besides food intake)
bcaa's (different amino acids then glutamine)
I feel like the calorie protein and carb intake for my weight is a bit much and too much of it will be converted in to fat rather then muscle. I read that for every extra 3500 calories consumed it equals a pound. So for every extra 500 calories I intake it would be a pound a week. Can anyone help me out with all of this? I just want to know how much calories protein and carbs to intake per day to not get super fat but to gain muscle mass and of course invertibly that bit of fat.
November 6th, 2010 - 17:59
u are having tooooo much calories n taking toooo many supplements. i think u are avoiding whole food completely which is very bad n u will regret it later.
at ur age n weight ideal calorie intake wud be arround 2800 calories
wid Protein-250-290 grams carbs-200-300 grams Fat-60-90 grams
here are some good foods u can have for ur diet.
for protein – lean meat, chicken, turkey, eggs, fish(salmon,tuna) , cottage cheese, yogurt, whey protein,
for carbs – whole grain bread, vegetables, fruits, potatoes, sweet potatoes, rice,
for fats – fish oil, olive oil, nuts, peanut butter, flaxseed oil, sesame oil,
in supplements i think whey protein is the only good thing for u at ur age. coz at this age ur harmones n metabolism are working perfectly fine n i u replace whole foods wid these supplements then trust me u will regret it later.
tk care