Hi all , I’m new to the site and forums.
I weight 140lbs and am quite lean no clear abs showing , I want to gain weight and would be glad of advice.currently training 4 times a week on 531 routine.
What protein,carbs and fats should I consume in quantities to reach my goal of gaining around 20 lbs .prepared to be patient for quality gains ideally as once before I trained and ate and just got fat.
I like all meats ,veg and fruits and have no intolerances,thanks in advance of some help.
[quote]Madmax123 wrote:
I want to gain weight and would be glad of advice.[/quote]
What, exactly, did you eat yesterday?
Where are you, strength-wise, on the big four lifts? And what does your accessory work look like? Are you doing any conditioning/cardio?
Sorry for all the questions but the more info, the better advice we can dish out.
Bran flakes with milk
2 eggs with 10g baked beans
150 g baked potato 150 g chicken cooked weight
Chilli con carne and boiled rice
Turkey burger and 4 rice cakes
Bench 70 kg for 1 plus
Dead lift 90 kg for 1 plus
Press 32.5kg for 1 plus
Squat 70 kg for 1 plus
Just starting month 3 on the programme and started training in march after a few years not training ,this time I want to have a better diet as I’m enjoying the structure of the 531 and want to get the benefit of gains if my diet is good.thanks for the reply.
Sorry,accessory work we are now doing boring but big instead of trimulative
[quote]Madmax123 wrote:
Bran flakes with milk
2 eggs with 10g baked beans
150 g baked potato 150 g chicken cooked weight
Chilli con carne and boiled rice
Turkey burger and 4 rice cakes[/quote]
Don’t take this the wrong way, but that doesn’t scream out like a guy lifting hard and trying to build muscle. It seems pretty… normal. It’s good that you’re eating a few times a day and you do have some protein in each meal (no much earlier in the day though), but it definitely needs improvement.
Protein and healthy fats can easily be increased, which will bump up the total calories. Don’t be afraid to eat, especially if you’re already pretty lean and lifting hard on a regular basis.
These should give you some ideas:
[quote]Bench 70 kg for 1 plus
Dead lift 90 kg for 1 plus
Press 32.5kg for 1 plus
Squat 70 kg for 1 plus[/quote]
Pretty good start. Any reason your squat and bench are the same? Old knee injury? Shoulder problems?
5/3/1 is definitely a solid program. Ride it out a while longer, get the food situation dialed in, and you should get on track.
[quote]Madmax123 wrote:
Bran flakes with milk
2 eggs with 10g baked beans
150 g baked potato 150 g chicken cooked weight
Chilli con carne and boiled rice
Turkey burger and 4 rice cakes[/quote]
That’s like 1 and a half meals…
Read before asking a bunch of questions.
Thanks for the reply chris , at the moment that’s where I’m at lifting on the 5,3,1. I’m getting my full sets and I’m on month 2 and that’s what I got then .my aim is to lift heavier and will do my best . One area I need advice too is post training what should I drink straight after ,at the moment I have protein with water.
[quote]Madmax123 wrote:
Thanks for the reply chris , at the moment that’s where I’m at lifting on the 5,3,1. I’m getting my full sets and I’m on month 2 and that’s what I got then .my aim is to lift heavier and will do my best . One area I need advice too is post training what should I drink straight after ,at the moment I have protein with water.[/quote]
You just need to eat more then you are burning off… The thing you can focus on is getting a sweet spot for macros each day and make sure to eat enough to match those numbers…
The amount of fat in grams, protein, and carbs. Obviously you need to eat in excess and lift with intensity and enough resistance for growth…
I am sure someone will give you a link or better rough estimate on how to meet your nutrition goals. It is one of the most important parts, as well as sleep.