Originally Posted by ecollins7
The only reason I choose those numbers was because it seems my recommended calorie intake is about 2000 and my goal is to put on about 20 pounds of as much muscle as possible.
Right now I'm eating a lot of tuna and chicken sandwiches for lunch while I'm at the academy.
If you're looking to put on muscle, and you're working out, 2500 calories a day is under eating. By probably 500-1000 calories. I'm young (22) and have a high metabolism, I work on my feet 8 hours a day and have a dog and my workout, so I burn a lot quick. For me to gain weight I need to eat about 3500-4000 calories a day.
Some helpful tips, and feel free to pm me for more detail or with questions.
To gain muscle while properly exercising, an athletic person needs approx 1.2 to 1.7g of protein per lb of body weight (this is under the assumption you're only trying to gain muscle, you can't lose 30lbs of fat and add 20lbs of muscle at the same time. Doesn't work that way).
Eat every 3 to 4 hours. This is important. If you don't, guess what your body is doing to what muscle and fat you have? Using it as fuel, idea is to provide constant stream of nutrients. I'm busy I can't eat a full meal every 4 hours, adding (hence the term supplements) to you're eating helps add the extra protein and carbs you need to gain weight.
Hydration, I'm sure your instructors harp on being hydrated, especially while in full gear on a hot day of patrol, 96 oz per day is your goal. Hydration is key to your body effectively processing food and regulating your body.
If you go to my workout thread you can see how I eat (well try to eat) and my workout schedule. Feel free to pm me as well as some other members.