what should i eat

[NIIK]

i am 19 years old, 6'5 tall, 180 lbs. i have just started working out. i have always eaten everything and never gained any weight. what kind of diet should i be on, so i can build muscle

i usually eat whatever is around right now. breakfast and lunch aren't my strongest meals but i always get a good dinner from my wife. i also snack all day long.

[jamyjamjr]

well, 6'5 at 180, we can fix that..

http://forums.steroid.com/showthread.php?t=323516
watch these videos, they will give you a great idea as to how your diet should look....


then do some math
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



once you have all of that, post up a new diet with macros (pro/fat/cal/carb) and we'll tweak it for you

[T-MOS]

You should be on the see food diet!!! See food, EAT IT !!

Start eating full meals every 2 hours, that will be a good start.....after you do all that jamy suggested above of course