Thread: Please help.

Hi this is my first post so please bear with me.

6 months ago i decided to start some training with the goals of losing some weight and toning up a little. I did not do to much research into the diet side of things and took my own path. i cut out all the junk food all the beer and started eating low fat foods. I am now happy 6 months later that i have reached my goals. Im nicley toned and only have a small layer of fat on my abs. Now though my goals have changed, i have never been a big guy but now its what i want now i know i can commit myself to phsical change.

I am intent on getting bigger and i know i can continue to train on bigger weights BUT i am lost in a world of protein, good fats and calories.
From what i have read i should be eating around 400 grams of protein a day for my weight ( i am 195 pounds), aswell as 3000+ calories on a training day,
this to me puts a lot of doubt in my mind. If i eat this much i will be in the same postion as i was 6 months ago (on the chubby side).

Ive spent hours in the supermarket looking at the backs of produts checking out the nutrition section and i cannot find anything that contains a good protien source but has a low fat count. i know meats are good but i need something that i can eat that dose not need to be cooked.

could someone help please?

a) you need to have fat in your diet.

b) 400g of protein would be on the extreme end for your BW if you ask me.

c) look to hitting 1.2-1.5g of protein per/lb of BW.

d) 3000+ calories is fine, but it depends on how many you have been eating up to this point. Jumping your calories up over night will turn you into a slob.