[TonyGC09]

Hey everyone,

For those who don't know me, my name is Tony and i've recently joined the dungeon.

Basically I have a question regarding my maintenance caloric intake. How do you work it out? What's the formula? I'm currently sitting on 3300 as baseline, 3500 for bulking but I got this from an on line calculator and it'd be great if I could work it out without the calculator.

Also, I was hoping someone could help me out with my diet

This is my current diet:

7am: Oats with honey
10am: Protein shake
1pm: Usually subway, steak sub
3pm:Preworkout shake
4pm: PWO
6pm: Chicken breast with veggies
9pm: Serving of Cottage cheese with milk.

I know this diet isn't very good, but consider i'm at work most days from 8-3
If anyone could help, perhaps suggest easy meals to take to work for my 1pm and 10am, that would be awesome!

[mkettlewell15]

For bulking bro you need alot more protein from good sources and you need at least 2 more meals with carbs.

Id get some more raw protein in there bro, like in your first meal. Keep your shakes but add more meat,eggs. Also with those subway subs are you getting double the meat on it? Mabye some Peanut butter on your last meal or 2nd last.

[TonyGC09]

Thanks man.

Yeah, the subway is a 6" sub with double steak.

Where would I add the extra two carb meals? Should I add extra carbs to current meals or break up my eating into 2 hour intervals. 7,9,11,1 etc..?

As to the eggs in the morning, how many would be ideal? 2 with yolk?

[mkettlewell15]

Yes you should have 2 more meals with carbs and protein, try to get 20-30g of protein every meal. Also add a banana or something to your preworkout meal, and add some simple sugars to your PWO meal, a gatorade will work.

As for spacing your meals. Make sure you are eating every 3 hrs at least. It really depends on how long your day is going to be. try to get 8 meals a day not including your Preworkout/Postworkout meals.

For breakfast I usually eat 2 whole eggs and 6 egg whites. With a 1-1/2 cups of oatmeal.