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I weighed in about 175. I don't compete but I want to gain at slow but steady rate.
Someone mentioned taking in 2400 calories..with two days of carbo load.
How many carbs do I need a day to grow...i.e iso-caloric diet..200 protein, 200 carbs?
Is this enough calories?
Based on the 175
175 x 1.5 = 263.5 G Protein
= 1054 Kcal from Protein
175 x 2.5 = 437.5 G Carbs
= 1750Kcal from carbs
Total from Protein/carbs 2800kcal
Fat shold range from 10-20% say 15% = 420Kcal from Fat which = 46g from fat approx, this should be fat which naturally occurs in your protein sources, and EFA's (omega 3 and 6)
Therefore total Kcal 3220.
Adjust Carb levels to achieve the goal you set.