First, nice site ! I look forward to coming back and reading future articles. I'm about 5 months into my bodybuilding program and making great strides. I am 6'2, 205 and I would like to put on about 10 lbs over the next 3-6 months. What combination of Protein, Carbs and Calories should I be consuming on a daily basis to achieve that goal in conjunction with my weight lifting cycle.

Let's see, 6'2, 205 pounds. OK, start out with 200-225 grams of high quality protein from sources such as chicken, fish, egg whites, Whey protein, Myoplex, Met-Rx etc. Take this protein in 30-40 gram portions by eating 6-7 times per day. Take the Whey protein within one hour of training. Take a caseinate combo protein like Met-Rx or cottage cheese before you go to bed. Whey is absorbed quickly for recovery and the caseinate protein takes longer to digest but it helps to maintain a positive nitrogen balance while you are sleeping (and not eating) at night. Take in between 400-600 grams of quality, complex carbohydrates on a daily basis. You can increase or decrease this level depending on your energy and recovery levels. Take in roughly one third of this carbohydrate portion within 2 hours after training. Oatmeal, apples, potatoes, and broccoli are some of my favorites. Take in between 80-100 grams of quality fatty acids like Flax seed oil or Udo’s oil. Refer to the recommended reading list for finding out what Udo’s oil is! Now, everything I have just told you is really the basic’s of power eating. This is a diet that will range from 3,100 to 4,100 calories daily. With roughly 50-55 percent of your calories coming from carbohydrates, and 25 percent of your calories coming from both fat and protein each. Eat from the larger portion recommendations on the harder training days, eat from the lower portion recommendatinos on the days when you are not training! I am fully aware of the various anabolic diets out their that consume almost zero amounts of carbohydrates most of the time. I think the jury is still out on these diets. Hopefully, the future will tell us more on whether or not these diets can be successful. Until then, I hope this helps!