Hey guys, I’m starting to up my calorie count. I weigh 156lbs, am 5’7", and about 14% bf. My goal is to try and bulk up.
Meal 1:
2 eggs
1tbsp Natural Peanut Butter
1 cup milk
1 cup granola cereal
Meal 2:
1 chicken breast
1 cup brocoli
1 banana
Meal 3:
1 cup oatmeal
1 cup milk
1 scoop Grow! Whey in water
Meal 4:
2 6oz ground beef patties
2 wheat buns
2 slices cheeze
Meal 5:
3 scoops Grow! Whey Protein
1 can Tuna
1tbsp Peanut Butter
PWO Shake: 2 scoops Surge, right after work out.
That was my diet today. How does it look?
maybe balance the diet a bit more.
in meal 5 you have 3 scoops of Grow! Whey and a can of tuna, yet in meal three your significant source of protein is one scoop.
Balance it and make it 2 in each for consistent intake spread throughout the day
we also have no idea how active you are…so its hard to give exact advice on a diet…without knowing training and other variables
Ok, I can do that.
In regards to activity, I lift weights 5x a week, as well as do HIIT 3x a week.
PS: is it ok to microwave Grow! Whey with the oatmeal, or should I just add it in afterwards?
I don’t know. I will take 1 scoop and probably add it to my 3rd meal. It will now be 2scoops Grow! Whey, 1 can tuna.
Any thoughts on the microwaving protein?
try it for a few weeks then report back on if you’ve gained weight.
looking at it though, it doesn’t seem like a lot of food, have you calculate the number of calories in that day?
you “might” be doing too much exercise, unless you up your calories more (again you have to test and see).
I’m in the same boat trying to put on weight
5’8" 169 (put on 2 lbs in past week).
I lift 3-4 x week for about 30 mins each time, and perform light cardio after, and 20 mins mod cardio on off days from weights.
It’s taking me 4500 calories to put on weight, if I was exercising like you it might take an additional 250-500 cals/day to put on weight depending on how long your workouts take and how long you do HIIT for.
dont’ think I’m saying you exercise too much, just saying that with that amount of exercise and intensity undereating could be likely
Yes, that comes out to about 3400cals. I have been doing this for about a week now, and I put on 4lbs in the past 2 weeks as well, with this diet. I attribute this though to the fact that I finished a strict low-carb diet about a 1.5 month ago.
Right now, its about 307g protein, 247g carbs, 111g fat, at about 3400-3500 cals. My problem is, I don’t see what kind of food I could add to increase the cals, without going crazy with fats or carbs. I of course know of foods to add, but they would drastically up my carb and/or fat intake. BTW, current ratio is about 37/30/30 P/C/F.
Also, in regards to overtraining, what would be a sign of this? The day after my workouts, I may be sore, but by the 2nd day after, I feel fine. That is how I usually judge my recovery, and why I train 5x a week.
i wouldn’t worry about the overtraining right now (signs include, lack of desire to train, muscle loss, weight gain, increased RHR, decreased immune system, etc)
wow, that’s more calories than I thought it would be.
also, don’t be afraid to add some healthy fats in there (nuts, fish, fish oil, etc), easy way to up calories, but they also play an important role with health and body comp.
with the weight gain you’ve noticed stick to what you’re doing till it stalls, then readjust
Yea, I’m just monitering my fat gain as well. I know I’ve put a little on, but for the most part I think I’m doing alright. Thanks for the input Jehova, and everyone else.
Also, any idea about whether its bad to microwave protein powder?