Estimated caloric intake and vitamins

[Lomac]

I've been lifting now for about 6 months, I've had all the results I could have hoped for (so far) and want a good diet to compliment the excercise i've been doing.
I lift hard 5 days a week and take Isinru Karate on saturdays (helps with limberness).
Im 18 years old, weigh 181 pounds and am 5'10, Right now I'm eating about 3500 calories a day. I eat lots of steak, fish and salad (my dad owns a restaurant so I have access to all the food I could ever want). But this is essentially a guess as to how much & what I should be eating.
My goal is simply MASS. I want lots of it but I don't want to be a muscly chunk. What are your suggestions of how to keep the muscle coming with out getting a gut to match.

 

[Cold Iron]

I've been lifting now for about 6 months, I've had all the results I could have hoped for (so far) and want a good diet to compliment the excercise i've been doing.
I lift hard 5 days a week and take Isinru Karate on saturdays (helps with limberness).
Im 18 years old, weigh 181 pounds and am 5'10, Right now I'm eating about 3500 calories a day. I eat lots of steak, fish and salad (my dad owns a restaurant so I have access to all the food I could ever want). But this is essentially a guess as to how much & what I should be eating.
My goal is simply MASS. I want lots of it but I don't want to be a muscly chunk. What are your suggestions of how to keep the muscle coming with out getting a gut to match.

3500 looks about right. Have you been adding too much fat at that amount?

 

[onamission]

http://www.geocities.com/arelliotness/

click on the bottom link and plug in your height weight and age.

 

[CowPimp]

Just track your gains. Weigh yourself frequently and take body fat measurements if possible. This way you can see the rate you're gaining weight, and how much it's muscle. After you add a certain amount of muscle, you will plateau in weight assuming the same caloric intake. Just increase the number of calories by 5-10% and continue tracking progress.

 

[DeadBolt]

Just track your gains. Weigh yourself frequently and take body fat measurements if possible. This way you can see the rate you're gaining weight, and how much it's muscle. After you add a certain amount of muscle, you will plateau in weight assuming the same caloric intake. Just increase the number of calories by 5-10% and continue tracking progress.

This is honestly the best way to do it...just go slowely and track your gains. Don't go by a text book method and continually increase your calories if youd ont need it. Just add calroies once you stop gaining lbm. If you are putting on to much fat either lower the cals or clean them up...nobody wants sloppy weight.