Our expert says:
With this limited information I have calculated you to use about 2365 calories daily, plus about 1500 calories for your exercise regime which equates 3865 calories per day. If possible determine your exercise calorie usage by a heart rate monitor then adjust the 1500 calories accordingly.
Make sure that you split this energy need into 50-60% carbs, 20-30% protein, and 20% fat and into six meals per day which will give you results you are after. Taking liquid carbs after training is paramount thus the energade is great – keep in mind though that the body cannot consume more than 60g carbs per hour thus split that litre over 2 hours.
Good luck and take care
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