getstarted
08-11-2009, 11:20 PM
Started lifting a few months ago. I’m 5'6 and was 145. I thought I needed around 3200-3600 cals a day to bulk up. Long story short ended up losing 10 lb and obviously minimal gains.
As of last week I increased cal intake to 4000 cal a day and have gained 7 lb and actually have started to notice some gains. Shoving that much food into my body is a real bitch. I try to eat either 4 1000 cal meals, do 4 meals and a few snacks, or just eat when I’m hungry. But its still a real bitch to try to shove that much food into my stomach. Any advice?? I think Im having the hardest time with my diet and getting the right amount of carbs, fats, and protein. I think I have a good mix of foods at each meal. Generally my meal looks like this.
Breakfast: two slices of whole wheat toast with cream cheese, smoked salmon, cottage cheese, an apple and sometimes a hard boiled egg.
Morning snack if I think I can fit it into my body: Protein shake or apples with peanut butter, or cottage cheese with some type of fruit.
Lunch: Turkey sandwich with mayo mustard and cheese, 2 boiled eggs. cucumber, more salmon or trout.
afternoon snack: usually some time of fruit or veggie.
Dinner: steak or some type of lean meat, baked potato, some sort of veggie.
Bedtime: protein shake, cottage cheese with some type of fruit mixed in.
All of this averages to about 3800-4000 cal.
Lift 5 days a week. Rest days are somewhat random depends how sore I am the next day. I’m thinking of adding light cardio on my rest days. Generally splits go a such.
Day 1: chest and tri, some times bi in there too. Abs
Day 2: back, shoulders (and bi if I didn’t do it the day before.) Abs
Day 3: legs and Abs
Day 4: chest and tri
Day 5: Back, shoulders, bi
Day6: rest
Day7: rest
OR
Day 1 :chest and tri, some times bi in there too. Abs
Day 2: back and shoulders (and bi if I didn’t do it the day before.) Abs
Day 3:rest
Day 4: legs and Abs
Day 5: Chest, tri, and abs
Day 6: rest
Day 7: back and shoulders (and bi if I didn’t do it the day before.) Abs
Ill add some pics later
Anything I should consider? or change?
As of last week I increased cal intake to 4000 cal a day and have gained 7 lb and actually have started to notice some gains. Shoving that much food into my body is a real bitch. I try to eat either 4 1000 cal meals, do 4 meals and a few snacks, or just eat when I’m hungry. But its still a real bitch to try to shove that much food into my stomach. Any advice?? I think Im having the hardest time with my diet and getting the right amount of carbs, fats, and protein. I think I have a good mix of foods at each meal. Generally my meal looks like this.
Breakfast: two slices of whole wheat toast with cream cheese, smoked salmon, cottage cheese, an apple and sometimes a hard boiled egg.
Morning snack if I think I can fit it into my body: Protein shake or apples with peanut butter, or cottage cheese with some type of fruit.
Lunch: Turkey sandwich with mayo mustard and cheese, 2 boiled eggs. cucumber, more salmon or trout.
afternoon snack: usually some time of fruit or veggie.
Dinner: steak or some type of lean meat, baked potato, some sort of veggie.
Bedtime: protein shake, cottage cheese with some type of fruit mixed in.
All of this averages to about 3800-4000 cal.
Lift 5 days a week. Rest days are somewhat random depends how sore I am the next day. I’m thinking of adding light cardio on my rest days. Generally splits go a such.
Day 1: chest and tri, some times bi in there too. Abs
Day 2: back, shoulders (and bi if I didn’t do it the day before.) Abs
Day 3: legs and Abs
Day 4: chest and tri
Day 5: Back, shoulders, bi
Day6: rest
Day7: rest
OR
Day 1 :chest and tri, some times bi in there too. Abs
Day 2: back and shoulders (and bi if I didn’t do it the day before.) Abs
Day 3:rest
Day 4: legs and Abs
Day 5: Chest, tri, and abs
Day 6: rest
Day 7: back and shoulders (and bi if I didn’t do it the day before.) Abs
Ill add some pics later
Anything I should consider? or change?