my	Fitness!
	Calculations

 

My goal is to gain 20 lbs of muscle
and lose 5 lb of fat in 14 weeks.

Start weight: 155 lbs
target weight: 170 lbs

 

Total Daily Calories
weight x 18 = 2790 calories per day:
2790 / 6 = 465 calories per meal

calories of protein/carbs/fat: (40/30/30)
1116 calories of protein
837 calories of carbohydrates
837 calories of fatty acids

grams of protein/carbs/fat per day:
1116 / 4 = 279 grams of protein
837 / 4 = 210 grams of carbs
837 / 9 = 93 grams of fat

grams of protein/carbs/fat per meal:
279 / 6 = 47 grams of protein per meal
210 / 6 = 35 grams of carbs per meal
93 / 6 = 16 grams of fat per meal

water:
0.66 * body weight in ounces
0.66 * 155 = 102 ounces of water per day