Download the "MyFitnessPal" app and calculate your food you stupid cunnt.
200-250 protein = 800-1,000 cal
400 carbs = 1,600 cal
<80 fat = 720 cal
3,200 cal roughly. Eat this until you stop gaining. Then eat 3,400 and repeat...Do not jump into 4,500 cals a day, you will gain fat guaranteed.
Example:
10am (preworkout):
1 scoop whey
1/2 blueberry bagel
1tbsp strawberry jam
1/2 extra ripe banana
300 cal
12pm (postworkout):
1 scoop whey
1/2 blueberry bagel
1tbsp jam
1/2 extra ripe banana
300 cal
1:30pm:
8 oz chicken
2 corn bread muffins
560 cals
4pm:
8oz chicken
saffron yellow rice pilaf
2tbsp sweet baby rays bbq sauce
664 cals
8pm:
8oz chicken
9oz baked fries
2tbsp sweet baby rays bbq sauce
630 cals
12am:
8oz roast beef
9oz sweet potato fries
780 cals
Fat: 64g
Carb: 379g / 25g fiber <- might want to add fiber sup to this day for 40g total fiber
Protein: 245g
3,250 calories.
All done on MY "MyFitnessPal" app in less than 5 minutes....It's really only 4 real meals, the pre and post workouts will just feel like snacks and you will be hungry almost immediately after eating both of them, but they are sugary/fast for workout performance/recovery...