I made it out to be roughly 2500 cals with 240g protein, 210g carbs and 75g of fat. i should probably think those will be around your maintainence cals. It might be an idea to get up earlier and have oats for breakfast with a whey shake containing 20-30g of protein on top of your diet already, that will boost you up by 400-500 cals. You could also change the soy bread for wholemeal thick slice to add more cals and carbs in future.
I dont count the cals, i count the macros then multiply carbs by 4, protein by 4 and fats by 9 to get my cals for the day. Ive found it better to aim for the right amount of each macro.
Do or do not, there is no try.
Last edited by Gregsimo; 11-08-2009 at 06:28 PM.