I’ve been training for 2 months now. I’m decently happy with progress but I’m looking for feedback on where I can improve and a bodyfat percentage estimation. I’m relatively lean all over except this tiny bit at the bottom of my stomach pushes out. Currently I’m training 5 times a week and I’m eating 3700 calories a day, my diet looks like this:
5.30am 30g Oats + 1 Large Banana + 1 Scoop of Weight Gainer + Bcaa’s
8am Straight after the Gym - 3 Scoops of Weight Gainer + Bcaa + Creatine + 500ml of Full Fat Milk
10.15am 3 Eggs Scrambled + 2 Slices of Wholegrain Toast + 50g Cashew Nuts
1pm 270g Sweet Potato/Wholegrain Rice + 200g Chicken/Lean Mince + Medley of Green Veg
4pm Protein Bar
7pm 270g Sweet Potato/Rice/Wholegrain Pasta + 250g Steak/Chicken + Green Veg
So, you’ve put in about 40 gym sessions. Good work, but you’ll really need to put in 4,000 sessions.
Start a log, we’ll all follow along. Then in a 8-12 months reassess to make sure you’re growing proportionally. Right now, you haven’t made enough changes to give any helpful information.
What’s your goal? How long have you consistently maintained this nutritional plan? How has your weight responded to the nutritional plan? I’m normally not a fan of weight gainers, but if that’s what you need to get calories, that’s fine.
I’m up about 9 pounds in 8 weeks. I started losing weight about 5 weeks in - I don’t know if my body was adjusting to the increase in calories. Since then I’ve incorporated the additional scoop in the morning and a protein bar at 4pm. I’ve definitely gained some fat but I’d estimate I’m hanging around 15/16% BF
Goal is Lean Muscle Lass/Upper Body Strength as I’m training for Cricket (Batting). If you don’t know what it is, it’s a game that similar to baseball
You might remove that extra scoop. The weight increase is slightly too much. I’d aim for .5lb a week. maybe drop the calories from 3,700 to 3,500 and see how that goes for 4 weeks. Regardless, seems like you’re on the right track.
