i'm 135lbs 5'8
I calculated my caloric intake with the IF calculator (i don't plan on fasting) and here it is
Rest Days: 2444cals Fat:105.8g Carbs:238g Protein:135g
Work Days: 2666cals Fat:118.1g Carbs:265.8 Protein:135g
Is this good(healthy) for weight and muscle gain? Should I cut down on the carbs because it seems like a lot of carbs or should i raise the other macronutrients or...? Not trying to gain fat but, do not mind gaining a little. I will be working out 3 days a week using this [url=http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html?page=21]Dumbbell Only Home Or Gym Full Body Workout | Muscle & Strength[/url] (because I only have dumbbells)
I'm going to do The Burpee on a day and the prison workout another week but, most days using my routine
any suggestions for macro intake
Sounds like a decent ratio for workout days, but maybe doing a little less carbs and a little more fat on non workout days. Not sure if that workout plan will build much mass though. I would look at doing some lower rep, heavier weights if you want mass.
Typically, reducing carbs (in favour of fat) on rest days and having more carbs around workouts is what is recommended. Genetics will determine to some extent how much you need to overeat by, as will sleep quality etc. If you're willing to take time over it then you needn't gain fat but otherwise it's generally assumed to be inevitable. You can always start on the cautious side, and then if you're struggling to recover and improve regularly in your workouts then eat more. I'd say measure your carb intake by what you need. Because of the time delay and difficulties some have transitioning to burning fat, there's not a lot of info out there on strength-training low-carb, so if you're comfortable on carbs then you'll need to eat some to get through the workout, but honestly you're not going to burn thousands of calories so I'd take your time and not eat tooo massively. I'm not sure how much mass increase you'll necessarily see with just dumbbells though.
On days I do intense strength training (twice a week usually) I tend to follow a route advised by Mauro DiPasquale about carbohydrates not being needed to build. While taking them post-workout possibly being harmful, I disagree with him, but I don't lather up a ton of carbs right after a workout either. I always try to get some protein (eggs and chicken are staples) and will throw in carbs if they fit what I want to eat (squash or sweet potatoes are my favorites). With that said, it's definitely NOT necessary to pound carbohydrates post-workout. It's good to get them in eventually, more importantly to replenish glycogen and get an additional boost in energy (I find it sometimes helpful for recovery).
Your macro ratios are OK! The levels of carbs are adequate but not to high for gaining. Low carbing (<20E%) doesn't go well with muscle building, specifically if your are using anything but superslow strength training or other similar system (slow burn etc). Don't eat more protein than your current level, which is more than adequate.
I started eating white rice and sweet potatoes in large quantities after workouts and I'm growing like I'm on roids...I did gain a little fat but overall sweet potatoes, potatoes & rice = paleo steroids.
I would suggest almost 'binging' on healthy carbs (with protein of course) up to 4 hours after a workout...if you gain too much fat you can cut back...I just know this works for me.