QUESTIONS ABOUT MUSCLE MASS

[tour2]

I currently weigh 130 pounds and am 3'7 I want to get up to about 150, How much protein, carbs, and calories, should i take in everyday?

[Boss Man]

How old are you?

[tour2]

18

[swanso5]

start with a claorie total of 15 x bw (130 x 15 = 1950 cals a day) split up evenly (33% each) for carbs, protein (165 grams a day) and fats (75 grams a day) spread this over 6 meals (divide eah by 6) and off you go

protein - red meat, chicken, turkwey, eggs, milk, powder, fish, sardines, tuna

carbs - rice, pasta, bread, cerials, fruits, veg, salad

fats - avocados, fish, sardines, tuna, oils (olive, safflower, fish, flaxseed), nuts/slamonds etc (all unsalted)

WATERWATERWATERWATERWATERWATERWATERWATERWATER

[tour2]

thanks swanso

[Boss Man]

Additional information. Not to disrespect Swansos answer, or look more knowledgeable, just to add more to the food items.

protein - red meat, chicken, turkwey, eggs, milk, powder, fish, sardines, tuna, soybeans, tofu (soybean curd), legumes, low salt nuts, low fat Cheese, low fat / fat free cottage cheese, rice, peas, beef

carbs - rice, pasta, bread, cerials, fruits, veg, salad

fats - avocados, fish, sardines, tuna, oils (olive, safflower, fish, flaxseed), nuts/slamonds etc (all unsalted)

WATERWATERWATERWATERWATERWATERWATERWATERWATER

[tour2]

is there a website that i can search the foods im taking in daily and thier nutritional facts ie a turkey sandwich from a local deli?, cherrios, steak

[Boss Man]

Site Link

[swanso5]

i don't really include the others as i wouldn't want someione to think that they can get there daily requirments from eating cheese and legumes cos they couldn't...not say thaey can't be included but try eating enough legyumes to get 20 grams of protein at one sitting and see how you go and how long it would take you