Quote:
Originally Posted by worth
Diet stuff
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If you are trying to make good healthy gains you should be trying to exceed your calorie usage by 300-500 calories per day as well as maintaining a healthy diet of roughly 40% protein/40% carbohydrates/20% fat (good fat). You can find all the nutritional information on the food or websites.
You should eat several small meals per day, which you are doing.
To estimate how many calories you should consume there are some basic calculators to give you a rough idea. Perhaps someone else knows a better method than I do and can chime in.
Calculate your BMR here:
http://en.wikipedia.org/wiki/Harris-Benedict_equation
and add 500 calories to that.