Total calories: 3,400 (255g carbs, 300g protein, 138g fat).
Majority of carbs come at breakfast/lunch. Surge/creatine is taken post workout.
Had previously tried a lower carb (150g) approach @ 3,200 calories, however, as he’s just got his TRT sorted, he actually lost weight on that breakdown. He’s 78kg currently, approx 13-14% bodyfat (started at 57kg two years ago)
I’d really appreciate any suggestions for improvements?
[quote]jehovasfitness wrote:
Try it out and see how it goes, if he does not gain weight increase by 500 cals.
I’d be inclined to think 3400 isn’t enough, but that’s just my guess
I’d probably add in some carbs to meals 4 & 5 to increase calories if he’s not gaining off that.[/quote]
Thanks J, have just been reading your bulking thread. 20x bodyweight still not enough maybe, time will tell for sure.
Carbs would be the first call then rather than fat? I’m pretty sure there’s enough protein there.
Eat significantly larger breakfast. Try to make your breakfast 1,500 calories minimum. Try eating 3-5 cups of oatmeal, whole milk, a side of bacon or some pork sausage, and a couple eggs.
[quote]HunterKiller wrote:
Eat significantly larger breakfast. Try to make your breakfast 1,500 calories minimum. Try eating 3-5 cups of oatmeal, whole milk, a side of bacon or some pork sausage, and a couple eggs. [/quote]
Do you mean in addition to now (ie more calories total) or just more of the daily calories at breakfast?
I think at this point 1500 cals for breakfast might be overkill :shrug: Space the calories more throughout the day would probably be a better approach IMO.
Granted breakfast can be big, but 1500 cals is a bit excessive IMO at 170 lbs?
Typically you want to have a bigger breakfast (1500 is ALOT) and have progressivly smaller meals; even when bulking.
Besides that issue the diet looks pretty clean. But trying it out and adjusting is the only way to know.
We can have a 100 page thread about this; but without trying it out…we’ll never know.
I’m 182 @ 6’-1" and am at 3400 kcal and maintaining; gotta add anotehr 300 to see some movement. So I’d think that for 170lbs; you’ll see some gains for sure. (depending on activity level and other things etc…)
One thing I would contribute is that when people don’t gain weight there can be more going on than just kcals. It would behoove you to make sure he is properly digesting his food and getting the nutrients out of his food intake one would suspect. Make sure you are cognicent of food alergies and acid levels.
The diet basically looks good but just for sh@#$ and giggles you might do an HCL test and be aware that although dairy products are an excellent source of slow digesting proteins, they are also a common food allergen. If your subject is gassy or bloated you may consider other alternatives.
Here is an example of how I usually structure a clients protein rotation (just bare bones, if you are really interested feel free to pm or post and I would be happy to elaborate)
Meal 1 Steak and eggs (high in tyrosine and complete in amino acids)
Meal 2 Chicken or shake w/ Metabolic Drive
Meal 3 Buffalo
Meal 4 fish
meal 5 lean red meat
Meal 6 Turkey (high in tryptophan so conducive to better sleep)
Pre workout:
vitargo, eaa’s,glutamine, bcaa’s (LEUCINE LEUCINE LEUCINE)
during workout
same (primarily bcaa’s)
post
Surge
greens supplement
I have had a lot of success with this model as have the clients I have worked with. It looks like you basically know what you are doing but since you asked, there is my 2 cents. Best of luck! Train hard!
[quote]laroyal wrote:
One thing I would contribute is that when people don’t gain weight there can be more going on than just kcals. It would behoove you to make sure he is properly digesting his food and getting the nutrients out of his food intake one would suspect. Make sure you are cognicent of food alergies and acid levels.
The diet basically looks good but just for sh@#$ and giggles you might do an HCL test and be aware that although dairy products are an excellent source of slow digesting proteins, they are also a common food allergen. If your subject is gassy or bloated you may consider other alternatives.
Here is an example of how I usually structure a clients protein rotation (just bare bones, if you are really interested feel free to pm or post and I would be happy to elaborate)
Meal 1 Steak and eggs (high in tyrosine and complete in amino acids)
Meal 2 Chicken or shake w/ Metabolic Drive
Meal 3 Buffalo
Meal 4 fish
meal 5 lean red meat
Meal 6 Turkey (high in tryptophan so conducive to better sleep)
Pre workout:
vitargo, eaa’s,glutamine, bcaa’s (LEUCINE LEUCINE LEUCINE)
during workout
same (primarily bcaa’s)
post
Surge
greens supplement
I have had a lot of success with this model as have the clients I have worked with. It looks like you basically know what you are doing but since you asked, there is my 2 cents. Best of luck! Train hard![/quote]
hehehe “behoove”…that’s the funniest word I’ve ever heard
I forgot to add that’s he’s taking two HCL tablets with each solid meal - as we’ve done that test before and he is deficient.
Do you think that 2 weeks is enough time to assess whether a calorie level is adequate before increasing it (of course assuming that training has been consistent throughout this time)? I ask because muscle growth is never linear…
[quote]Foxen wrote:
laroyal wrote:
One thing I would contribute is that when people don’t gain weight there can be more going on than just kcals. It would behoove you to make sure he is properly digesting his food and getting the nutrients out of his food intake one would suspect. Make sure you are cognicent of food alergies and acid levels.
The diet basically looks good but just for sh@#$ and giggles you might do an HCL test and be aware that although dairy products are an excellent source of slow digesting proteins, they are also a common food allergen. If your subject is gassy or bloated you may consider other alternatives.
Here is an example of how I usually structure a clients protein rotation (just bare bones, if you are really interested feel free to pm or post and I would be happy to elaborate)
Meal 1 Steak and eggs (high in tyrosine and complete in amino acids)
Meal 2 Chicken or shake w/ Metabolic Drive
Meal 3 Buffalo
Meal 4 fish
meal 5 lean red meat
Meal 6 Turkey (high in tryptophan so conducive to better sleep)
Pre workout:
vitargo, eaa’s,glutamine, bcaa’s (LEUCINE LEUCINE LEUCINE)
during workout
same (primarily bcaa’s)
post
Surge
greens supplement
I have had a lot of success with this model as have the clients I have worked with. It looks like you basically know what you are doing but since you asked, there is my 2 cents. Best of luck! Train hard!
hehehe “behoove”…that’s the funniest word I’ve ever heard
I forgot to add that’s he’s taking two HCL tablets with each solid meal - as we’ve done that test before and he is deficient.
Do you think that 2 weeks is enough time to assess whether a calorie level is adequate before increasing it (of course assuming that training has been consistent throughout this time)? I ask because muscle growth is never linear…[/quote]
I measure weight at least once a week, but won’t make adjustments until 2 weeks
[quote]Foxen wrote:
laroyal wrote:
One thing I would contribute is that when people don’t gain weight there can be more going on than just kcals. It would behoove you to make sure he is properly digesting his food and getting the nutrients out of his food intake one would suspect. Make sure you are cognicent of food alergies and acid levels.
The diet basically looks good but just for sh@#$ and giggles you might do an HCL test and be aware that although dairy products are an excellent source of slow digesting proteins, they are also a common food allergen. If your subject is gassy or bloated you may consider other alternatives.
Here is an example of how I usually structure a clients protein rotation (just bare bones, if you are really interested feel free to pm or post and I would be happy to elaborate)
Meal 1 Steak and eggs (high in tyrosine and complete in amino acids)
Meal 2 Chicken or shake w/ Metabolic Drive
Meal 3 Buffalo
Meal 4 fish
meal 5 lean red meat
Meal 6 Turkey (high in tryptophan so conducive to better sleep)
Pre workout:
vitargo, eaa’s,glutamine, bcaa’s (LEUCINE LEUCINE LEUCINE)
during workout
same (primarily bcaa’s)
post
Surge
greens supplement
I have had a lot of success with this model as have the clients I have worked with. It looks like you basically know what you are doing but since you asked, there is my 2 cents. Best of luck! Train hard!
hehehe “behoove”…that’s the funniest word I’ve ever heard
I forgot to add that’s he’s taking two HCL tablets with each solid meal - as we’ve done that test before and he is deficient.
Do you think that 2 weeks is enough time to assess whether a calorie level is adequate before increasing it (of course assuming that training has been consistent throughout this time)? I ask because muscle growth is never linear…[/quote]
I am with Jahova on this one, I measure clients weight once a week at the same time on the same day with all conditions as close to similar as possible. The other thing is make sure your client is staying well hydrated and taking enough greens to remain “alky” (this is Uber-important). Best of luck helping your friend out and let me know if there is anything else I can offer assistance with.
Realized last night that we’d run out of cottage cheese, so made meal 2 with two scoops casein instead…which led me to wonder what people’s opinions are on how much protein powder is too much in one day?
I ask as 2 scoops powder (+ a bit more oats to replace the carbs) is only about $1.60, whereas the tub of cottage cheese costs $3. Def adds up over time, and as bloating/gas is a slight issue, I’m guessing that using ON 100% casein would remove this problem?
I’m sure using “whole protein sources” wherever possible is ideal, but still…
