Any help with routine please

Ive just had a go at working it out and i got this

3642 calories

60% carbohydrates = 546.3g
17 % Protein = 157.9g
23% Fats = 93.1g

haven't got a clue if it is right (was using a book to help)

Your math was pretty much right on.
 

Could someone please workout out what

25% Protein
50% Carbs
25% Fat

is in both calories and grams saying the total calories is 3600
Also, what percentages would be ideal for gaining muscle mass?

 
Watch closely!
3600 calories
25% = 3600 x .25 = 900 calories from protein
50% = 3600 x .50 = 1800 calories from carbs
25% = 3600 x .25 = 900 calories from fat
 
PRrotein has 4 calories per gram
Carbs have 4 calories per gram
Fat has 9 calories per gram
 
900 calories protein divided by 4 = 225 grams protein
1800 calories carbs divided by 4 = 450 gram carbs
900 calories fat divided by 9 = 100 grams fat
 
For gaining muscle this 25/50/25 works well if you tolerate high fat and protein.
 
Look in the gaining mass link I give above to see other possibilities!
 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thanks,

Just wondering what ratio i should go for, the;

25% Protein / 50% Carbs / 25% Fats

or

17% Protein / 60% Carbs / 23% Fats

the top ratio was just a guideline i was checking (3600 calories) whereas the second one was what i calculated using 3642 calories

3600...3642..that is basically the same.
 
You are still looking to gain?
 
25% Protein / 50% Carbs / 25% Fats
or
17% Protein / 60% Carbs / 23% Fats
 
Here is the deal...everyone has a different preference for digesting food...so if you feel better physically with higher fat/protein and your body responds better to it..then the top..if you feel healthier/more energetic with lower fat/protein and higher carb....then the lower.
 
Note that 157 g protein is fine that gets you just over 1.7g per kg or protein.  Thats minimum.
 
So, whichever makes you feel better! 
Whichever makes you respond better.
 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

thanks again, you've been a massive help.

I'll try the 25/50/25 and see how i get on, if that dont work then i'll try a different one and elimate the ones that dont work through trial and error. 

I thought i would post a diet plan that ive been trying for over a week know

Meal 1

3 eggs (raw / boiled / scrambled)
2 slices of bread
Apple juice (100ml)

Calories = 464
Protein = 29.1g
Carbohydrates = 44.7g
Fats = 19.6g

Snack

Tuna in brine (can)
2 banana

Calories = 291
Protein = 26g
Carbohydrates = 46g
Fats = 1.6g

Meal 2

White rice (200g)
Chicken in white sauce (1/2 can)
1 orange

Calories = 616
Protein = 33g
Carbohydrates = 74.4g
Fats = 21.2g

Snack

Can of baked beans

Calories = 298
Protein = 19.2g
Carbohydrates = 53.6g
Fats = 0.8g

Workout

500ml orange juice + 500ml water

Calories = 180
Protein = 3g
Carbohydrates = 44g
Fats = 1g

Post-workout

2 scoop whey protein
1 scoop of creatine

Calories = 324
Protein = 33.2g
Carbohydrates = 35.1g
Fats = 2g

Meal 3

Turkey breast (125g)
Noodles (150g)
Curly kale (85g)
Broccoli (85g)

Calories = 757
Protein = 50g
Carbohydrates = 117g
Fats = 11g

Snack

1/2 mango
2 weetabix + 150ml skimmed milk

Calories = 277
Protein = 10g
Carbohydrates = 58g
Fats = 1g

Before bed

1 scoop whey protein
1 scoop creatine

Calories = 243
Protein = 16.6g
Carbohydrates = 33.7g
Fats = 1g

Total

Calories = 3450
Protein = 220.1g
Carbohydrates = 506.5g
Fats = 59.2g

Ive noticed ive put on slight amount of weight, but have not been doing as much weight training as i would be normally.  Is this right or do i need to change my diet slightly?

thanks

Your diet looks pretty good. Theres a few things you could throw in to change it up every once and a while. Check the nutrition forums theres great ideas in there. Overall your workout looks pretty good too. The only thing I notice is that you work chest and biceps on one day and triceps and legs on another. When you work your chest you are also using your triceps (such as; bench press for instance). What works well for me is putting triceps and chest on one day and Back and biceps on another. Some people dont like this, although when you think about it, it makes sense. IT relates to the whole push and pull workout but it insures you wont be working your triceps too often considering muscles need about 4 days to totally repair itself. So far everything looks really good. Try to drink alot of water also!

It is good and you can make it even better..go back to my gaining post and look at the supportive meal desctiption..might be new to you as I updated it, and over time tweak your meals to be supportive.
 
Supoprtive means supportive of growth and the metabolism!
 
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thanks for your help

Im going to start into my proper routine workout atm, but i was wondering what workout would be suitable for quick gains in muscle hypertrophy.  Ive been trying the 5 x 5 but was thinking in doing something else before i become committed to the 5 x 5.  All i need is a rough idea with reps and sets and recovery periods, the actual exercises i can pick myself but any suggestions would be great(i can only do exercises with db and bb).  I also have a workout partner which means i'll be pushed to my limit.

Just two question about the diet -

Is is sufficent for my goals (bulk up)?
Is eating 3 eggs a deal healthy?

thanks for your help, much appreciated

3 eggs is fine.
 
The diet may be sufficient, but it is not optimal.
 
Take body composition and circumference measurements and
Go a week eating it then retake the measurements.
After 3 weeks you will know with some certainty if it is sufficient for you.
 
Truth is everyone responds a little differently.
 
The linked post tells how to tweak the diet to make it optimal and how to do composition based adjustments.
 
Post also gives links to a few different workouts that are designed to help maintain the momentum of gains....at the bottom.
 
If you have trained less than a year..start with 3-days or SAIS.
 
THere is no one perfect routine for hypertrophy.  By definition hypertrophy occurs in response to when you ask the body to do something it is not accustomed to...therefor the goal is to keep the the body unaccustomed to the training... the post discusses this and links routines and variation discussions as well.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Ive read the thread but im still unsure what i would have to do to make it optimal.  Any suggestions would be greatly appreciated.

btw, is body composition the same of body fat % and what would i need to measure for the circumference?

thanks

Meaning... make sure your meals comply with having:
A Lean Protein, a starchy carb, and a fibrous carb.
 

btw, is body composition the same of body fat %

yes
 

and what would i need to measure for the circumference?

Circumference Measurements for various parts of the body

Circumference measurements help to track changes over time and can be used as a rough method
of determining body composition and assessing progress toward your goals.

 
Take measurements with a tape measure, using a mirror as necessary when another
person is not available to help. The tape should be snug but not dimple the skin.
(Measure the distance of tape from a major joint (knee or elbow) for consistency of later
measurements)

1. Neck – At the level of the Adams apple
2. Chest – Just under the armpit...at the nipple line..at the midpoint of a normal
breath
3. Upper Arm – With the arm held straight out to the side with the palm up, taken at
the thickest point
4. Forearm – With the arm held straight out to the side with the palm down, at the
thickest point
5. Waist (abdominals) – At the level of the belly button.
6. Hip – With feet together at the thickest point of the buttocks.
7. Thigh – About 10 inches above the knee..or at a reasonable point midway from
top to bottom of the thigh.
8. Calf – at the thickest point

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

So which part of the diet should i change and replace with the Lean Protein, a starchy carb, and a fibrous carb to make it optimal?

Last time i have my body fat % done it was at 12.2% but im getting it checked tomorrow, btw, will the body fat % increase if im on a calorific surplus?

Ive also been measuring my body cirumferences and since last week they have slightly increased, what does this mean?

thanks

Ive also been measuring my body cirumferences and since last week they have slightly increased, what does this mean?

Means you are getting bigger!  THats the goal right..gain mass?
 

will the body fat % increase if im on a calorific surplus?

Only if your training is not suficient for muscle gains.
 

So which part of the diet should i change and replace with the Lean Protein, a starchy carb, and a fibrous carb to make it optimal?

Which part of baked beans is a fibrous carb or a lean protein?
 
Come on now..read each one..look at the meal samples and food samples I give in the gaining post..and make adjsutments.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thats ok, ive made a little progress since ive started.  Ill see if my body fat % has increased or maintained and decide whether i need to change my workout routine.

Im going to change my diet slightly;

ill get rid of the bake beans with something from your examples and ill change the chicken in white sauce to plain chicken breast.

Ive been doing 10mins of cardio (mainly skipping, running, punch bag) every morning before i eat to try and keep my body fat down, is this advisable?

Sorry if this is annoying, i just want to make sure im doing it right first time.

thanks