need a die.

[MarcAntonius]

Salve, i have 1,75m, 25years, 62-63kg, i want to grow antil 69-70kg (i dont want fat, i want more "quality" muscle.). I make bjj and fitness/bodybuilding. I need a proper diet if someone can helpt me. I have bjj practice monday, wednesday, friday and fitness 4-5 days per week, saturday and sunday free.

[Nephets]

No one is going to make you a diet. Your going to have to do some leg work. Read the stickies above to find a diet which will fit your needs. Try the how to bulk thread, its the first topic on this page. Create your own diet with the foods, times, and macros of each meal and the pros here will make it fit your needs. None of them will make one from scratch for you...as far as I know.

[MarcAntonius]

i just need a diet made for on man who has the same stats like me. If someone made a diet for him self and have the same stats, i ask if he can give me his diet. Thx

[Nephets]

i just need a diet made for on man who has the same stats like me. If someone made a diet for him self and have the same stats, i ask if he can give me his diet. Thx

No one is the same. If you pick someone who is the same height and weight and use their diet, you may get muscle, you may get fat, you may lose weight. you have to know why your eating what you eating. copying someone diet is a short cut, but your not going to be happy with the results. Do some reading, create one for you, and the pros here will tweak it for you. There are many examples of what one should look like on this site. I'm sure gbrice's diet is on the 1st page 50+ times alone. The info is there if your willing to look.