6'8" and 183lbs, looking for the best advice

[blsblaze]

for the URL add "." where the spaces are in front and behind fatsecret

[binsser]

mmm alot of work here still needed dont cycle yet m8 ull be gutted with little or no result and can you PLEASE drop the snack bars there bollox ,do it like this for you as your tall 7 meals a day split into 2 and a half hours 500 calories a meal 3500 total sust every 3 days and rest min 8 hours sleep training at least 4 days a week a diet has to be 50 grams of protien a meal as well as 50 grams of carbs a meal so it not hard from this to figure it out bud its easy you just need to set it up right hope this helps!

[blsblaze]

mmm alot of work here still needed dont cycle yet m8 ull be gutted with little or no result and can you PLEASE drop the snack bars there bollox ,do it like this for you as your tall 7 meals a day split into 2 and a half hours 500 calories a meal 3500 total sust every 3 days and rest min 8 hours sleep training at least 4 days a week a diet has to be 50 grams of protien a meal as well as 50 grams of carbs a meal so it not hard from this to figure it out bud its easy you just need to set it up right hope this helps!

So you are saying that the protein bars are rubbish? How so?
I'm getting 50 grams of protein and carbs a meal. 3500 calories is enough for me to maintain my weight, how can I gain off of that?

I get plenty of sleep. I'm in bed around 8:00 every night and get up around 4:15.

[binsser]

Yes PROTIEN BARS ARE SHT lolol your not eating that now or youd weigh more than what you currently do bud if your not happy then do 650 calories a meal you now have 4550 ???? and so on and so fourth calculate what you need and up it by 500 split it into 7 and you now have a gaining amount?

[binsser]

your maintenace level is 3180 cals bud so you need 3680! split into 7 so you need 525.7 cals a meal mate!

[blsblaze]

your maintenace level is 3180 cals bud so you need 3680! split into 7 so you need 525.7 cals a meal mate!

It's more like 4662 say's the formula at www bodybuilding com/fun/berardi41.htm

[binsser]

So your heavy training and exercise 7 days a week then????

[binsser]

even at 7 days its only 3898 plus 500 so 4298??

[blsblaze]

No, I do electrical work 5 day's a week. So putting in Heavy labor as my activity factor it spits out 4500 calories.

[blsblaze]

If I do the whole forumal, I end up with this
"Your Total Daily Calorie Expenditure: 5376"

[binsser]

remember on days off its best to miss a meal so your calories wont be the same all week bud!

[phoenix44]

At 183lbs your maintenance isn't anywhere near that my LBM is 20lbs more than you and my TDEE is only 3650

[binsser]

YEAH YOUR WORKING IT OUT WRONG M8 ?????? you need 4298 calories and thats it if your doing 7 days!