Daily intake

Sup boys? I have a question about calorie intake. My nut left the program at the clinic and they don't have one at the moment. The PA is who to go to but I think you guys would help more. How many calories should I be getting a day? I am not snacking, just my 3 meals consisting mostly of a protein, fruit or veg, and one starch at one meal. Plus my 2-3 scoops of protein a day. Average intake is about 900-100 a day and an average of about 120-130 g protein daily. Should I go more? Should be doing 4-5 smaller meals and less scoops?

Hey Tom.... I rhink it may depend on how much exercise you are doing.....and if you are trying to add muscle.... at 1000 a day, I don;t think you are in starvation mode....if you are exercising, yo may wanna up it by 200 if you can... I eat more than 3 a day......about every 3 hours for me....I dare not let myself get hungry..... Russ

I do work out everynight and try to run 3 or 4 of those nights. I want to build muscle while still losing the weight. I drink a big shake right after workouts. I can't say I pound the weights but I do basic exercises for what I have in the basement (incline and bench press, closed grip press for triceps, sit ups, push ups, curls, reverse curls, shrugs, lateral kickbacks, and upright rows) I work out by the old saying I learned when I was playing football...chest and tri's, back and bi's. Probably no the best routine but for me right now it works. Should I change my routine for more muscle building and more intake?

Your protein intake is probably fine.  Based on the studies I've read about malabsorption and exercise, etc. (plus a small safety margin), I decided to go 1.2g per kg of ideal weight.  So at my current LBM of 178 pounds and a goal of 19% body fat, I assume a fictional goal weight of 220 (obviously, this will decline as I inevitably lose some LBM).  That yields (220/2.2)*1.2=120 grams.  To be honest, I've been a bit short of that most days. (Edited to correct dumb math errors.) Your calorie intake is probably OK, could be a bit higher given where you are.  The keys for me would be am I still losing weight well and am I feeling energetic throughout my workouts. I personally would want more lower back and leg exercises (at least quads/hams) in a routine.  In addition to adding muscle in those areas, these large muscle exercises will stimulate muscle growth all over, including the areas you are currently hitting.