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  1. Replies
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    I'll post my routine if you would like to see it.

    I'll post my routine if you would like to see it.
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    When I started lifting about 5-6 months ago, I...

    When I started lifting about 5-6 months ago, I was only at 90lbs. and increased bench upto 170lbs. x 10 and my max is at 205lbs (I've only tried max out once).
  3. For example, I get about 100g of fat daily. ...

    For example, I get about 100g of fat daily. However, they all come EFA. Like salmon, almonds, peanuts, walnuts, flaxseed, olive oil and lean red meats.
  4. I believe what Built is trying to say, is make...

    I believe what Built is trying to say, is make sure that your fats are good fats. Make sure they are EFA. I could be wrong, but I hardly think she would tell you to get your fat from cheat food.
  5. I noticed that you addressed every thing but the...

    I noticed that you addressed every thing but the one major thing that could be affecting your stomach, the cheats. You may need to simply get rid of the cheats. And yes, 80oz of water is not...
  6. From what I am reading, I would one say that your...

    From what I am reading, I would one say that your bf% is off. If it were truely that low, you would have the 6 pack. Second, is it fat or just retained water? How much water do you drink and what...
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    I am not saying that metabolism doesn't play a...

    I am not saying that metabolism doesn't play a key role in a diet. These are basic equations that give you a starting point. For any new/adjusted diet to truely be effective it is very important to...
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    I'll post the chili recipe later. I am at work...

    I'll post the chili recipe later. I am at work now and I don't know the recipe by memory.
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    To maintain your current weight, you should be...

    To maintain your current weight, you should be getting in around 3278-3648 calories depending on how active you are.
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    You need to post some numbers for us to help you....

    You need to post some numbers for us to help you. Current weight, height, age and how active you are. From what I see, if you weigh 120lbs. your diet may be ok but I hardly think you weigh that...
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    Believe it or not there is actually a math...

    Believe it or not there is actually a math equation to figure these things out. It is very long and drawn out, that is why it takes me some time to get back to you with the numbers.
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    Bulking Bars: 1.25 cups natural peanut butter...

    Bulking Bars:

    1.25 cups natural peanut butter
    2.5 cups oats
    6 scoops whey
    4 tbsp flax seed (milled)
    4 tsp vanilla
    2 cups non-fat dry milk
    1 cup water (add 1/2 cup at a time)
    5oz. almonds...
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    About the EFA, I actually do believe I get...

    About the EFA, I actually do believe I get enough. In my original post I forgot to add about 3tsp of olive oil that goes on pasta and I do take the fish oil.
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    Wrestler08fb, if you look at my diet that I have...

    Wrestler08fb, if you look at my diet that I have posted that should help you get started. My current diet posted is around 4500 calories and they are all clean foods and should help you keep your...
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    Yes, the original people that I helped with the...

    Yes, the original people that I helped with the same problem I never once told them that it wasn't going to put on some bf. I know that the weight gain won't all be lean muscle but with the right...
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    Ok, so I ran your numbers again and your...

    Ok, so I ran your numbers again and your maintence calories depending on how active you are should look something like this: 2760-3072 calories. As you can tell you are just at maintence calories...
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    I would say that the calories of 3046 is close to...

    I would say that the calories of 3046 is close to where you should start. I wouldn't go any lower if you are trying to gain weight. 2717 calories is proably not much higher than your normal...
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    Sorry can't help you with the salmon burgers. It...

    Sorry can't help you with the salmon burgers. It is hard to tell when they are premade. Don't really know how much salmon they use or if the burger has alot of filler like cheese or bread crumbs. ...
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    Here are your numbers. These are based off raw...

    Here are your numbers. These are based off raw weights not post cooking

    6oz. chicken 187.5 calories, 1.7 fat, 39.2 protein

    12oz. lean, 1/4" trimmed USDA steak 516 calories, 12 fats, 72 protein...
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    Give me the weights of the foods and I'll give...

    Give me the weights of the foods and I'll give you the numbers.
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