Ive done these calculations what I got off the internet to gain lean muscle and lose fat
my weight is 210 pound
Calories: 3276
(210 x .65) 24 = 3276
Protein: 434 grams
(3276 x .53)/4 = 434
Carbohydrates: 303 grams
(3276 x .35)/4 = 303
Fat: 36 grams
(3276 x .10)/9 = 36 grams
Now the hard part.Im struggling to get to the amounts I need.Ive got Irritable Bowel Syndrome so cant have protein shakes because there go straight throw me.Has anyone got any ideas?
thanks will really appreciate it