i am new to this site but have been lurking around here for a while. I need help with my diet.
i am a football player and lift heavy compound lifts around 3-4 times a week. I have sprint training for about 30-45 minutes around 3-4 times a week.
I was told that the perfect macros for me to solid up would be around 3,000 calories 200 protein 400 carbs on workout days
and 2,500 cals 200 protein 300 carbs on non workout days would be perfect.
bw is 210…
what do you think?
and can you help me with foods?
i have been using yogurt, skim milk, chicken brown rice, and sweet potatoes, and cottage cheese.