let me be your motivation

Everybody is always asking about nutrition… here are some easy guidelines

To gain weight take your body weight x 14

to Maintain your weight… x 12

to loose. . your body weight x 10

example

200lbs

gain = 2800 calories per day

maintain = 2400

loose = 2000 

now meal planning

take your suggested calories and divide by 5 or 6 meals

Gain = 560 calories per meal 5 x a day

Maintain = 480 calories per meal 5 x a day

Loose = 400 calories per meal 5 x  a day

Now you might need to make changes after a few weeks depending on your activity levels. . but it’s a nice guideline to follow.