abhiLr4ever@gmail.com's picture
Asked by
Jul 25, 2015

Hello, i want to gain muscle size.

My height is 5.9 and weight is 65 kg. I have lean muscle and nice abs also now I want to gain size with muscles not with fat. Like my biceps are of 14 inches now want them to 15 inches but they should be muscular. Please suggest me how much my daily protein intake should be and how much total calories and should I do cardio.
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vishantkumar2012@gmail.com's picture
Posted by
Jul 27, 2015
According to your present weight your calories intake should be 2294(2300 approx). Compare to your height your maximum ideal weight should be 75kg. Best ratios is 40/40/20 for protein, carbs, fat. If u want more lean then decrease you carbs % .
Puneet's picture
Posted by
Jul 27, 2015

Hi Abhi,

Calculate your maintainance calories and eat only 200 calories above that. This will put you in a lean mass phase.



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