I'm planning to gain some muscle this summer. After reading a bunch of tnation articles and posts, I've just gotten more confused from a lot of contradictory information.
I'm 170lbs at a rough estimate of 18% BF. That's about 140lbs LBM.
Here's my rough plan
16*LBM+20%=3200 cals per day
1.5x BW protein = 255g+ protein per day
~300g carbs, ~100 in morning, and 200 around workout time (most of it a meal or two after workout)
fats = whatever is in my foods. 6-8g fish oil, natty pb and almonds are included in my diet.
some veggies in broccoli, onions, spinach. if some big guys can tell me a reason to eat a lot of these, i'm all ears.
protein mainly from eggs, beef, chicken, cc and tuna. some protein powder. will have 1cup of CC with 1-2 tbsp EVOO and 1 can tuna pre-bed. then a magnesium to ensure good sleep.
easy steady state cardio on off days for 20-30 mins. (how fast should a 'walk' be in this case)
i've been more of a powerlifter in the past so i'm still trying to design a program, but mainly focusing on compounds like squats, deads, bench, press and their variants.
please critique. i'd like to have a good nutritional plan set and follow it since in the past i didn't eat (and stayed 170lbs and fat)