new to weight training need diet advice

[milmuscle]

I'm new to the whole weight lifting game but I have been in the military for the last few years so I am rather athletic (lots of push ups, sit ups and 3-5 mile runs) however I have been eating whatever I wanted whenever I wanted and have never had a problem staying in shape but my buddy and I just got back from a rather long deployment and he wants to start weight training so I volunteered to be his partner. Since I said I would help him as best I can I'm gonna do it right. My stats are 5'11" 165lbs around 11% body fat. How many calories should I be eating and around what Protein/Carb/Fat ratio should I shoot for. I'm a little bit of a hard gainer as far as putting on weight goes and we are shooting for a long term goal of weighing in at 200lbs. Thanks a lot for any help I really appreciate it.

 

[Suareezay]

aim for 2800 for a few weeks. see how you respond. if you dont gain any weight, up the calories to say, 3000 for a week, and continue to fine tune as you go.

assuming decent protein synthesis, insulin sensitivity, etc, macro breakdown isnt going to make a huge difference as long as you use some common sense. eat 1-1.5g per pound of protein (so 165g-250g). After that, 20-30% of your calories should come from fat (fat has 9 calories per pound), and the rest from carbs (obviously). You generally want to consume most carbs PWO.

So for example if youre eating say, 200g protein, youd have 2000 calories left to make up. Set fat at 25% and you get 500 calories = 56g. 1500 calories left over for carbs = 375g carbs.

this is very generalized and cookie cutter, but it puts you in the right ball park.

 

[milmuscle]

thank you very much suareezy. The research I've done over the past few days plus the plain you have outlined for me should give me a solid base to start with and fine tune from over time. Once again thanks alot I look forward to any future advise that you may have as time progresses.

 

[Aztech]

yeh, i wouldn't worry too much about a macro breakdown. If you are looking to gain weight, most important thing you can do is stay away from excessive cardio. Do some light cardio to warm-up and maybe a couple times a week but no more. It eats away from your muscle building calories.