GAINS . how to achieve

[SuNo]

i am about 19 years old i weigh about 175 im 6'4 how much calories do i need and how do i take into consideration portions of food that do not necessarily have it market packages of chicken steak ect. what would be a good eating sched for a day . /week for gains thx. target it 230 muscle! i was 200 but suffered and injury and stopped training experienced loss and don;t gain quick any more ..

 

[MeLo]

food the size of your clenched fist should be 1 serving.
1 serv lean meat = 30g protien
1serv carbs(e.g banana,potato) = 30g
Vegetables = any amt. it doesn't matter too much =D

 

[atherjen]

first, slowwww steps at a time! 230 is a big jump in weight!! remember that the slower you tend to gain, means limit fat gains with that. have patience. muscle memory is also a powerful thing, they will come back at a good rate if you train hard.
as for bulking reccomendations:
http://69.93.187.54/showthread.php?s=&threadid=21113
and at your age and weight you really need to be eating ALOT!! if your not gaining, then add in more HEALTHY foods! (check the grocery shopping list).