I dont like to count calories as much. I mean its good to have an idea of how much you are consuming, but I honestly think that paying attention to how much fats, carbs, proteins, and sugars you are consuming. Im assuming you are lifting weights? If you want to put on size but still get lean, its best to trade off your carb and fat intake.
On days where you will be going REALLY hard in the gym aim for moderate and high carbs but low in healthy fats. On your off days, stick to low carb and high healthy fats. But be sure to have 1 high carb, with 2-3 moderate carb, and 3-4 low carb days. The idea is to trick your body.
Mon Low Carb
Tues Low carb
Wed Mod carb
Thu Low carb
Fri Mod carb
Sat Low carb
Sun High carb
Low carb = high fats from olive & coconut oils, chicken (including legs thighs and breasts), skim cheese, fish, etc. No fruits, salad dressings, and processed foods. Sautee your veggies and try to have at least 2 large servings per day. Enjoy whey protein too! Of course always have about 1g of protein per body weight. The only (main) source of protein should be from rice cakes and should be eaten as pre/post workouts.
Mod carb = 1 serving of fruit (preferably berries), and 1 serving of brown rice with lunch as a carb source. Along with rice cake pre/post workout. Stick to a light sautee for veggies, and eat leaner meats like turkey, chicken breast, and white fish.
High carb = 1 to 2 servings of fruit, 1 large serving of brown or wild rice, and 1 serving of sweet potato or yams with dinner. Instead of sautee veggies, aim for boiled of steamed veggies. Avoid dairy during this time as well.
See if this works for you.. Hope it works!
"Its going to hurt. But you will feel no pain when your standing in your bikini with a smile on your face"
"Some days its best to think of how far you've come, rather than how far you still need to go"