Carbs and protien question

[abstetic]

im 9% bodyfat looking to put one more lean muscle i take in 154g or protien a day ( at least i try to ) how much carbs a day?
sorry im 5.8
154lb
9% bf
diet: eat oatmeal and a protein shake
chicken with veggies
baked fish or can of tuna
protien shake/almonds
chicken with brown rice

post work out protien shake and peanutbutter sandwitch

[gbrice75]

154g of protein sounds low to begin with, but I don't know for sure and cannot answer your question without knowing your stats. Height? Weight?

[Papiriqui]

If you want a better answer to your question, please post your stats and if you can your complete diet along with macros. These guys wont be able to help you out unless this info is provided.

[abstetic]

sorry im 5.8
154lb
9% bf
diet: eat oatmeal and a protein shake
chicken with veggies
baked fish or can of tuna
protien shake/almonds
chicken with brown rice

post work out protien shake and peanutbutter sandwitch

[gbrice75]

Man, you should be getting 200g of protein at a bare minimum. You're not even getting 1.5g/lb of LBM atm. 1g/lb of body weight (obviously what you're doing now) isn't bodybuilding type protein intake bro.

Based on your stats, i'd start at 2600 - 2700 calories and work your way up from there. I'd shoot for 250g protein, 300g carbs, and about 45 - 50g of fat.

Note this is just a starting/reference point. You will need to monitor yourself and adjust calories up or down as needed.

[abstetic]

so would it be ok to do about 90g or protien from shakes and rest from food? what protien shake u recomend

[gbrice75]

^^ that's fine. I'd recommend any protein powder that contains multiple sources. Myofusion, Optimum Nutrition's Pro Complex, etc. Neither contain casein, but I add a serving of low fat cottage cheese to make up for that.

Hope this helps.