1. Calories- 16-20 per pound of body weight
2,500-3,100 @157lbs
2. Carbohydrates- 2.5-3.5 grams per pound of body weight
392-550 grams per day @157lbs
3. Protein- 1-1.25 grams per pound of body weight
157-197 grams @157lbs
4. Creatine- 5 grams post workout
5. Glutamine- 5-20 grams pre and post workout
6. Water- 8-16 glasses per day
(M&F magazine, October 2005)
Here we go....hoping to pack on a few lean pounds! Will be utilizing Operation Ragnar for training needs.
No comments:
Post a Comment