In that case, just use a linear progression. No need for for anything more complicated than that until you’re moving a good bit more weight.
Not to neglect the food thing either though. That has been covered pretty well though.
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Yeah I didn’t realize you were 170 pounds either. You gotta eat to gain, man. Especially being so tall. Like Skyz said, traditional linear/double progression will go a long way if you eat, sleep and train like it’s your job.
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Well I guess that much is a relief. I hate messing around with spreadsheets when all I want to do is work out, especially at 4:30 in the morning.
As an aside, do liquid calories work well?
Then don’t, plan your cycles in advance. You could probably do a whole years worth of sessions in an hour if you were so inclined. Have it written down so you know what you’re doing without thinking.
Would you mind posting an example of daily nutrition? I think it might shed some light. Be honest. No one here is out for blood just to help.
Lol I didn’t think anyone was out for blood. Actually everyone has been extremely helpful and it is greatly appreciated since no one is obligated to help out little old me.
I just didn’t think anyone wanted to be bored with specifically what I eat so reduced it down to calories/ protein, but here goes:
Breakfast shake:
113g cottage cheese
227g plain Greek yogurt
32g almond butter
180ml whole milk
Coffee with 85g of cream
Protein shake:
240ml whole milk
32g whey protein isolate
Lunch:
200g ground chuck
225g mixed vegetables
Second lunch:
200g ground chuck
225g mixed vegetables
Supper:
Six eggs
Two pieces toast
40g butter (for eggs and toast)
240ml whole milk
I also take a multivitamin/ mineral (I know it’s not ideal, but I can’t afford something like Superfood), Flameout, curcumin, and magnesium.
That’s a typical day. I use a slow cooker a lot so instead of ground chuck a lot of times I’ll eat beef/ potatoes.
I see loads of fat and protein but carbs it looks like you’re eating 40-50 grams?
Is that bad?
well carbs are required to build muscle and strength. What ppl need is individual so there’s no set amount. A pro foot ball player may eat 500 carbs a day where as a gym rat who lifts 4x weekly may need 150-200.
40-50 is low enough to have you in ketosis which is a weight loss tool.
I started lifting after losing a lot weight (70 lbs fat) using low carb. I gained a little muscle and my lifts
Improved some.i was scared to add carbs back in so I didn’t pack on a lot of muscle. But when I added carbs into my diet (200-250) my lifts went up, I got bigger and much stronger in a short amount of time.
This is just my experience but I bet other lifters here would say something similar in regards to carbs in your diet.
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I am of the opposite opinion actually. But carbs definitely make it easier. Otherwise, you need a LOT of fat and protein.
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Thanks guys.
Alright, I’ll start adding more carbs in. And I think I’ll track my calories for a whole week to make sure I’m getting what I need every day, not just some days. I remember reading Paul Carter saying shoot for x number of calories per lb of bodyweight but I can’t remember what the number was. What would you guys recommend?
Thanks
I think 15x1lb good starting point most I’ve seen is 18x1lb that I remember him posting.
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Yeah that was just my experience. I think the required carbs for the average lifter is much much lower than most of the diets and recommendations you see floating around however.
I have zero advice, just loved this line. I’m kinda in the same boat I guess, just have a few extra years before I get there. Hopefully we both figure it out in time.