Hey guys, sorry if this has been posted on here before.


Ok here a little about myself.


-21 Year old male.

-300lbs

-6' 3

- I wouldent say that im sloppy fat, I have quite a bit of muscle. I also have a very physical job, that involves heavy liftings, and a lot of standing. I work construction, so the only thing available to me through out the day is a microwave. So all my foods through out the day would have to be microwaved. (except breakfast and dinner)


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The Questions.

1) How many calories per day do I need to stay at current weight?

2) How many times a day should I eat? 5-6?

3) Does anyone have a link to all the foods with the good fats, and carbs?