If you want to put on muscle then follow a decent program and eat 1 g per pound of body weight of protein, 0.5 g per lb of body weight of fat and then set your

If you want to put on muscle then follow a decent program and eat 1 g per pound of body weight of protein, 0.5 g per lb of body weight of fat and then set your carbs to give you a 300 to 500 calorie surplus. Don't drink your calories (well protein shakes are fine but chicken/tuna would be better), eat them. This might be of some help: https://www.reddit.com/r/Fitness/comments/4d6fg2/m_28_175_lbs_189_lbs_3_months_jim_stoppanis/ https://www.reddit.com/r/Fitness/comments/4d6fg2/m_28_175_lb... Oh, and use MyFitnessPal