[tyler315]

how many calories/protein/carbs/fat do i need to gain muscle if im 5'10 180

[chrispghmuscle]

your weight it 180 so you need at least 180 grams of protein a day.. you need at lease 2300 to 2500 calories to bulk up, that's a rough estimate, if you need a more exact calculation, search google on that to get it. Keep the fat to a healthy fat

Fat 15 to 20 % of your daily intake
Carbs 150 to 250 range for a bulk
protein at least 180, you want 1 to 1.5 per body lb

[Foley]

Originally Posted by tyler315

how many calories/protein/carbs/fat do i need to gain muscle if im 5'10 180

That depends on a number of factors. What is your bodytype? What is your activity level?

You could start off with 3000 calories, at a 40/40/20 PCF split, and go from there.

[bigbull]

i agree with chris thats why i am at 220lbs