hows it going. I dont have much time right now but will touch on a few things I notice.
First for bulking I would think a few more k/cals total are needed. Are the veggies you speak of counted toward the total posted?
More variants of lean meats are needed, chiken, tuna, beef, etc… If it can move under its own power or make noise you should cut a peice off and eat it. LOL
Healthy fats. Fish oils. Good sources of all your fats saturated, poly and mono… Dont short yourself on your fat intake, this will help ramp up those T levels and a plethora of other benefits.
The chewing gum is a total waste of 168 k/cals that could be used to help build this mass you are looking for. Get some sugar free gum and instaed eat some real food to kmake up for those k/cals. Some more good protein or quality carbs.
If I ate that little I’d be dead in two days! Eat! Eat or you be puny! and I’d bump up your breakfast by drinking a hell-load of milk (whole) and eat your eggs whole.
How many cals should I be taking in at the moment?
Guys, thanks for the info. Will cut back on gum. Could you possibly give me some ideas as to what to add to these meal combos. I did not figure in the kcals in veggies for my totals, btw.
Ransomed, I replied once before but lost my very long reply to you. (sigh) Let me try again.
Protein intake looks good. It’s just a little above 1.5g x LBM.
Carb intake quantity looks pretty good, too. If you need to increase calories, that’s where I would add them.
Fat intake looks a bit low. It should run 54g to 67g per day, based on your LBM.
You need to add in another meal or two between 7:00 pm and 6:00 am. Get in a middle-of-the-night shake when you get up to hit the restroom. Have it pre-made and sitting in the fridge. If you don’t want to increase calories, reduce calories a bit in the 6 meals you’re currently eating.
On days you work out, take in starchy carbs PWO. It would be better to go low on carbs the rest of the day (green veggies only), but a fairly substantial amount PWO. We’re talking at least 75g in starchy carbs.
Don’t forget your PWO nutrition. Read up on Surge if you haven’t already.
Increase monounsaturated fat; olive oil, avocado. It should be 1/3 of the fat grams you’re taking in, along with saturated 1/3 and polyunsaturated 1/3.
Not a lot of carbs in the ice pop at 7:00, but you’d be better off not having it with a P+F meal. But if that’s the worst you do all day… (grin)
In general, it looks pretty good, Ransomed. Follow your plan for a couple of weeks. After two weeks if you find scale weight gain slows/stops, increase calories by 250 kCal per day.
I eat more than that when I’m trying to get lean, and I’m only 5’4" and 150lbs.
You definitely need to eat more if you want to gain weight. When I saw how many calories you consumed and your macronutrient breakdown, I wasn’t sure if you were a guy dieting, or a woman on a maintenance plan. I had to scroll down to see your personal stats.
So, add more food to the mix. Like Terry said, don’t forget post-workout nutrition, and you can definitely add more of everything (P, C, F). I’d definitely add more of the healthy fats and then look at more protein, then carbs.
I don’t think an excessive amount of carbs is needed to gain weight if your protein and good fat intake is high enough (it’ll also help you gain without feeling too bloated or getting too fat). So 200-400 grams of carbs per day is plenty, as long as you get enough of the other stuff.
This is a tough one and no one but you can answer. We could give you ball pack blanket equation based #'s but you simply need to eat enough to gain weight. As TT stated if after 2 weeks you are not gaining. Up K/cals another 250.
I do agree, as I breifly stated befor your first attention to change needs to be raising your fat intake. The #'s TT have laid out are once again RIGHT ON.
I do feel though that the protein at 1.5 g should be the minimum you get. Dont let it go any lower and I am a fan of 2g / lb during bulks.
Other than that. Follow all the other advice. Give some attention to PWO nutrition (SURGE baby). Try and limit the wasted intake of junk, and trade it for stuff that will help with your goals. Train hard, eat, and get plenty of rest. Also remember that diet is going to be the biggest factor in whatever you want to accheive.
