First you should Figure out How much protein you should be taking. I recommend 1.5 grams per pound of Body weight. Vascularity increases as your body fat goes down and your water retention (under the skin) goes down. Once you got protein amount figured out , you can figure out Carbs and fat intake by using either of the diet below 1= 40% Protein , 40% Carbs and 20% Fat (Dietry fat, no trans fat) 2= 50% Protein 40% Carbs and 10% Fat You have to figure out which one works for you the Best. These amounts of calories should be broken down in to 5-6 small meals and as a general rule you should taper your carbs , meaning take more carbs in the morning meals and less in the evening meals. Pratha does work to shock metbolism , Once a week , I recommend Pappa John's Pizza over Pratha though.

ive heard that if u cycle a stack of unda paratha and ghee u will be diesel in no time....is this true....haha all kiddin aside....i got a serious question....is there a formula to determine how many calories a guy should be eating while hes trying to just maintain muscle mass and increase vascularity

Theoutkast, I wrote the journals "General Fitness Tips" and "Nutrition Programs for various goals" but it seems like no body read them. I do agree with you , seems to be more focus on Magic pill then a Sound Nutrition and Fitness program. There Should be more focus on Nutrition specifically the Protein intake. I will write another Journal specifically covering the points you mentioned above. I am expecting people like yourself to step in whenever you feel the discussion is going way off the topic, So don't get annoyed instead help everyone out by bringing these fine points.