Quick bit of weight gain advice :calories

jackandkezz

Need a bit of advice please people,
I'm 140Ib just getting in to the swing of things at the gym,
How many calories a day should I be getting at?
And at what protein carb and fat ratio? 20% .. 50% .. 30% ...??
That's the ratio I'm currently at, and I'm consuming 3,500 calories a day. Is that enough?
And training 4 days a week.

lishie_rebooted

What are your goals

Wheelhouse15

jackandkezz wrote: »

Need a bit of advice please people,
I'm 140Ib just getting in to the swing of things at the gym,
How many calories a day should I be getting at?
And at what protein carb and fat ratio? 20% .. 50% .. 30% ...??

You need to determine your maintenance and then add 500 per day more than that to gain a pound a week. Ratios don't matter so much as total calories as long as you hit certain minimums: .8g/lb of body weight for protein (most just aim for 1g/lb, which is fine), and .45g of fat. The rest can be whatever you want and most people eat heavily on carbs. You'll want to eat a lot of carbs if you are going to hit the gym hard.

Make sure that you get all of your basic nutritional requirements for micros and eat a varied diet with a decent amount fiber from fruits, vegetables, and whole grains. Other than that just enjoy what you are eating and meet your calories.

Wheelhouse15

lishie_rebooted wrote: »

What are your goals

This is the first thing you need to answer.

ndj1979

lishie_rebooted wrote: »

What are your goals

this...

and read the sticky on bulking...

TR0berts

Yes, and yes, to the previous responses.