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Asked by ColonelSkunk2991
GB wants to get into weight training and bodybuilding competitions with friends from work who have done this for some time. You have been suggested by those friends as someone who can help with the nutrition side of training. GB is a 34-year old male, 6’3″ and 180 lbs. Has not been able to gain weight over the past 10 years. Your initial analysis suggests he typically consumes ~2800 kcal/day following roughly a 60-15-25 protocol (60%carb, 15%protein, 25%fat) with only a fair nutrient intake quality (at risk for various nutrient deficiencies). No recent history of regularly working out over the last 6 years. For a goal calorie level of about 3600kcal/day, please pick the % of macronutrients you would propose (example: carb-pro-fat: 35% – 25% – 40% for 1260kcal – 900 kcal- 1440 kcal) explain your reasoning for that rationale. Further propose the kcal and macronutrient proportions, for a nutrition plan for a day and include times for the delivery. Lastly suggest some foods that might be utilized in the meal plan (you do not have to give the full meal plan, just the outline and timing).
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