Changes to Make to My Diet for Gains?

Nutrition
84

Let me go upto 2800 for a couple of weeks and see how it goes

85

Side note: Iā€™m not a big fan of Bent over rows for beginners. Especially when theyā€™re kicking the shit out of their lower back with squats and deadlifts that theyā€™re new to. Might wanna look into doing one armed dumbbell rows or seated cable rows for a while.

This would just be a slight modification I would make personally.

2 Likes
86

Sure , will make a note of it

87

@SOUL_FIGHTER I tried to look for your log. Seems you arenā€™t maintaining it anymore. Why though?

88

Boring off-season bodybuilding work haha. I have a long off-season until Nationals and Iā€™ll probably update it in a strength block
This is my new one:

89

At 2800 calories and 84.5kgs bodyweight , is it ok if i consume 160-170gms of protein or do i need to go higher ?

90

Youā€™re in the right ballpark. Reasearch to date suggests benefits plateau at 1.8-2g per KG.

1 Like
91

Done thanks

92

So , for the last 2 days , i was travelling and i wasnt able to get 2800 calories in
One day i consumed ~2500calories with around 140 gms protein
And another day i consumed ~2300 calories with 132 gms protein

So , should i consume more than 2800 calories tomorrow ? Or should i just stick to 2800 and continue my diet ?

93

Try to see what you can do

94

Would there be any use of adding ephedra , caffeine and yohimbine to my supplement stack to control fat ?

95

No, there wouldnā€™t. Save the money instead

1 Like
96

Hunger control mostly

97

Is ephedrine still legal? That stuff absolutely worked, but was definitely dangerous if abused at all

98

Dint buy the eca , and it is not ephedrine , it is ephedra (i dont really know the difference thought)

As with the weight , this is the status of it , i think i am putting on a lot of fat maybe ?

17/11/2019-85.5kgs(2400cals)
18/11/2019-(~2300cals)
19/11/2019-85.1kgs
21/11/2019-86kgs
23/11/2019-85.8kgs
25/11/2019-86kgs
27/11/2019-86.9kgs
29/11/2019-86.1kgs

Still doing 2800 cals a day (trying to eat foods that i can measure accurately or atleast closest possible)

Looking to continue atleast till the end of december like this

99

13/11/2019-84.4kgs(20 min cardio-walking)
15/11/2019-84.6kgs(20 min cardio-walking)(2800 calories day 2)
16/11/2019-dinner-cheat meal
17/11/2019-85.5kgs(2400cals)
18/11/2019-(~2300cals)
19/11/2019-85.1kgs
21/11/2019-86kgs
23/11/2019-85.8kgs
25/11/2019-86kgs
27/11/2019-86.9kgs
29/11/2019-86.1kgs
01/12/2019-87kgs(Day 1 of 5/3/1 BBB)
06/12/2019-87kgs
08/12/2019-87.2kgs
09/12/2019-87.2kgs
10/12/2019-3438 calories consumed
11/12/2019-86.7kgs
13/12/2019-86.7kgs

One month of eating at 2800 cals

Is this a good graph and can i continue or do i need to make any changes ?

100

Your post is so dense with data and numbers that I donā€™t want to parse it all, so Iā€™ll say that if are you gaining between 250-450g per week youā€™re okay.