Trying to gain weight, 5'10 160lbs...
Ok I have been working out for years and always been pretty naturally lean.(since I was 17, i am now 33). I have been wanting to add size over the years and have done things like Test E cycles. Clearly, my diet is the problem. I didnt know what I was doing. My current diet before I started counting was around 1400 cals a day. High protein, low everything else. I am kind of weird in a sense that I love protein (like meat) and I naturally dislike carbs. (Like i would rather eat a lb of chicken and no sides)
So fast forward, into week 1 of a bulk (no steroids) and here is my exact macro nutrient backdown.
Total macros for the day:
3200 cals, 150 lbm, 160 weight (cal count was 20x bodyweight)
180 g protein (1.2 multiplier)
2480 cals fats/carbs
960 cals fat = 107g fat rounded
380g carb
Totals 180g protein, 107g fat, 380g carb
4 meals a day:
45g protein
26.5g fat
95g carb
My goal is when I hit 170lbs to then redo my calories and increase it to 3400 and then recalculate macros.
I tried doing a lot of research and wondering is this the right track now?
Also, doing this naturally how far could I expect to go given my height and weight naturally? I want to master my diet before i jump into steroids again. I know i should expect 1-2 lbs of muscle a month.
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Also uploaded blood work to my pics
Lab results are in:
Test Name Result Flag Reference Range Lab
CBC With Differential/Platelet
WBC 7.0 7.0 3.4-10.8 x10E3/uL 01
RBC 5.48 5.48 4.14-5.80 x10E6/uL 01
Hemoglobin 16.3 16.3 12.6-17.7 g/dL 01
Hematocrit 47.7 47.7 37.5-51.0 % 01
MCV 87 87 79-97 fL 01
MCH 29.7 29.7 26.6-33.0 pg 01
MCHC 34.2 34.2 31.5-35.7 g/dL 01
RDW 13.5 13.5 12.3-15.4 % 01
Platelets 274 274 150-379 x10E3/uL 01
Neutrophils 54 54 % 01
Lymphs 35 35 % 01
Monocytes 9 9 % 01
Eos 1 1 % 01
Basos 1 1 % 01
Neutrophils (Absolute) 3.8 3.8 1.4-7.0 x10E3/uL 01
Lymphs (Absolute) 2.4 2.4 0.7-3.1 x10E3/uL 01
Monocytes(Absolute) 0.6 0.6 0.1-0.9 x10E3/uL 01
Eos (Absolute) 0.1 0.1 0.0-0.4 x10E3/uL 01
Baso (Absolute) 0.0 0.0 0.0-0.2 x10E3/uL 01
Immature Granulocytes 0 0 % 01
Immature Grans (Abs) 0.0 0.0 0.0-0.1 x10E3/uL 01
Comp. Metabolic Panel (14)
Glucose, Serum 89 89 65-99 mg/dL 01
BUN 23 23 HIGH 6-20 mg/dL 01
Creatinine, Serum 1.25 1.25 0.76-1.27 mg/dL 01
eGFR If NonAfricn Am 75 75 >59 mL/min/1.73 01
eGFR If Africn Am 87 87 >59 mL/min/1.73 01
BUN/Creatinine Ratio 18 18 9-20 01
Sodium, Serum 142 142 134-144 mmol/L 01
Potassium, Serum 4.8 4.8 3.5-5.2 mmol/L 01
Chloride, Serum 103 103 96-106 mmol/L 01
Carbon Dioxide, Total 24 24 18-29 mmol/L 01
Calcium, Serum 9.5 9.5 8.7-10.2 mg/dL 01
Protein, Total, Serum 6.8 6.8 6.0-8.5 g/dL 01
Albumin, Serum 4.6 4.6 3.5-5.5 g/dL 01
Globulin, Total 2.2 2.2 1.5-4.5 g/dL 01
A/G Ratio 2.1 2.1 1.2-2.2 01
Bilirubin, Total 0.7 0.7 0.0-1.2 mg/dL 01
Alkaline Phosphatase, S 48 48 39-117 IU/L 01
AST (SGOT) 23 23 0-40 IU/L 01
ALT (SGPT) 27 27 0-44 IU/L 01
Lipid Panel
Cholesterol, Total 155 155 100-199 mg/dL 01
Triglycerides 67 67 0-149 mg/dL 01
HDL Cholesterol 61 61 >39 mg/dL 01
VLDL Cholesterol Cal 13 13 5-40 mg/dL 01
LDL Cholesterol Calc 81 81 0-99 mg/dL 01
Thyroid Panel With TSH
TSH 3.020 3.020 0.450-4.500 uIU/mL 01
Thyroxine (T4) 7.2 7.2 4.5-12.0 ug/dL 01
1 of 2
T3 Uptake 34 34 24-39 % 01
Free Thyroxine Index 2.4 2.4 1.2-4.9 01
Testosterone, Free/Tot Equilib
Testosterone, Serum 743 743 348-1197 ng/dL 01
Effective July 17, 2017 the reference interval for
Testosterone, Serum Males >18 years old will be
changing to: Adult Males: 264 - 916
Comment: Comment Comment 01
Adult male reference interval is based on a population of lean males
up to 40 years old.
Testosterone,Free 23.33 23.33 HIGH 5.00-21.00 ng/dL 02
% Free Testosterone 3.14 3.14 1.50-4.20 % 02
FSH and LH
LH 6.1 6.1 1.7-8.6 mIU/mL 01
FSH 1.8 1.8 1.5-12.4 mIU/mL 01
Prostate-Specific Ag, Serum
Prostate Specific Ag, Serum 0.3 0.3 0.0-4.0 ng/mL 01
Roche ECLIA methodology.
.
According to the American Urological Association, Serum PSA should
decrease and remain at undetectable levels after radical
prostatectomy. The AUA defines biochemical recurrence as an initial
PSA value 0.2 ng/mL or greater followed by a subsequent confirmatory
PSA value 0.2 ng/mL or greater.
Values obtained with different assay methods or kits cannot be used
interchangeably. Results cannot be interpreted as absolute evidence
of the presence or absence of malignant disease.
IGF-1
Insulin-Like Growth Factor I 191 191 88-246 ng/mL 02
Estradiol, Sensitive
Estradiol, Sensitive 30.1 30.1 8.0-35.0 pg/mL 02
This test was developed and its performance characteristics
determined by LabCorp. It has not been cleared by the Food and
Drug Administration.
Methodology: Liquid chromatography tandem mass spectrometry(LC/MS/MS)
I only skimmed your post. Say your 160ish and eat 180 protein. Although you do have plenty of fat imo and carbs.... I am a firm believer in high protein. Imo try and shoot for 1.5x your body weight (assuming under 15%bf) that's 240protein. Now that's pretty high so I'd recommend at least get over 200.
I'm 250ish off-season before pre and I'd try and get over 300 for sure.
Just add a shake 2 scoops and boom done
Just waiting on blood results hoping tomorrow. So far in 3.5 weeks I am up 11lbs. Weighed 171 today. I uploaded a picture too. Amazing what the right diet can do natural.
Another update, just ordered bloods plan to get them tomorrow. Will reply to makwa and meddx too once I get them.
10-4
results are posted
I just wanted to update. I was weighing about 164 after about two weeks so far.
I also plan to do blood work like you guys suggested next week and then get back to you with the results.
First thing I thought when I read this is that your thyroid is messed up and that is why you can't gain any weight but then I saw you were only eating 1400 cals. lol. Anyway I would still get some bloodwork done to check thyroid and T levels plus all the other basic stuff.
I don't really like your macro split. Need to get some more protein in there. Shoot for a 40/40/20 split (P/C/F). I think Med nailed it below. Get closer to eating 300g P 300g C and 100g fat. That is where I would start and after a couple of weeks if you really aren't gaining much then start bumping up the carbs by 250 calories a week until you are seeing progress. From where you are starting out now I would expect more on the order of at least 1lb/wk increase in mass and maybe more.
I don't know what your workout is but to take advantage of those extra cals you need to be getting in some type of progressive overload routine. Also stop doing the C word if you currently are doing it. No point in eating those cals if you are just going to burn them up on the treadmill. You will know within a month if your diet is working or not and can make proper adjustments after that. You do this right and I think you could put on 30+ lbs over the course of a year.
Blood work is up
I got my protein intake by multiplying lean body mass by 1.2. (150lbs) so thats how I arrived at 180g a day. So I have a few questions to ask:
1) You say to do 300/300/100. 300 g of protein is like doing 2 grams of protein per LBM for me currently. Should I always be multiplying my LBM by 2 and not 1.2? How did you arrive at that number?
2) My current workout was recently adjusted to heavy lifting. I was doing higher reps prior for a good 6 months so heavy lifting has got me sore and such. I was currently hitting muscle groups every 4 days but I feel like I should maybe hit each group once a week instead? To maxmimize rest? I didnt want to over exercise and not give myself enough rest.
I have not been doing cardio.
3) So when I started my diet on june 15th I weighed about 160lbs. Today I weighed myself and was around 167. Now granted I had eaten before weighing and had some liquids in me (like pre workout drink). If the goal is 1lb a week it seems my current food intake is reaching it. If I start breaking 170lbs I know for sure I am gaining. I am being very strict and weighing and measuring everything and calculating to hit my numbers.
Do you still think I need to up the protein intake and such and do 300/300/100?
4) Regarding blood levels, I will check that out. I thought last time I had my T checked I was around 900 natural but granted that was a few years ago. So basically I should check thyroid and test levels? I could maybe get that done this week and report back.
Thanks everybody in this thread so far. I want to be able to post some cool result pics.
The best advice I can give you is to contact medex or makwa
Also respect for getting your diet on point before using gear. Your results on cycle will be so much better with a solid diet. If I were you eat everything you see thats clean but also remember if doing cardio and lifting you can burn a heavy amount of your intake.
So I would say put down as much as you can. Just try to avoid anything processed or with a high sodium level. I also believe that there is no point where you will not be able to gainmore size being natty you just have to keep hitting the weights and eating like a monstar
You need anything else hit me up anytime with a fr
Rustyhookerhttps://www.eroids.com/pics/post-3rd-cycle
You surely dont look 33. But i sent pm to couple good food teachers. Seeing as you went from 170 2 years ago per forum to 160 now with 4 prior cycles....
Basically, you lost money.
Thanks...I'm assessing...
Plan:
-BW (FSH/LH, Thyroid Panel, Test F & T, additional)
-Foods comparable to blood type
-Revamped calorie/macros:
1724 maintenence
2672 at 1.55 with activity (4 days w/o)
Increase 500-1000 calories
3172-3672 (tolerable with time and weight adjusted)
Cardio 1-2 per week 15-20 min (min to mod) bike easy doing HIIT.
250-300/300/90-120 (p/c/f)
Need Makwa input
Thanks again for the help so far. I want to next week do the blood tests.
I found a place that offers this, would it be everything I need?
Male hormone panel 176$
Includes:
Lipid Profile: Cholesterol, total; high-density lipoprotein (HDL) cholesterol; low-density lipoprotein (LDL) cholesterol (calculation); triglycerides; very low-density lipoprotein (VLDL) cholesterol (calculation).
Complete Blood Count (CBC) with Differential: (Hematocrit; hemoglobin; mean corpuscular volume (MCV); mean corpuscular hemoglobin (MCH); mean corpuscular hemoglobin concentration (MCHC); red cell distribution width (RDW); percentage and absolute differential counts; platelet count; red cell count; white blood cell count; immature granulocytes)
Estradiol, Sensitive
Insulin-Like Growth Factor I (IGF-I)
Comprehensive Metabolic Profile (CMP) (includes eGFR): (A:G ratio; albumin, serum; alkaline phosphatase, serum; ALT (SGPT); AST (SGOT); bilirubin, total; BUN; BUN:creatinine ratio; calcium, serum; carbon dioxide, total; chloride, serum; creatinine, serum; globulin, total; glucose, serum; potassium, serum; protein, total, serum; sodium, serum.)
Testosterone, Free (Equilibrium Ultrafiltration) With Total Testosterone
Prostate-Specific Antigen (PSA)
Thyroid Profile w/ TSH: Free Thyroxine Index (FTI);Thyroxine (T4); Thyroid Hormone Binding Ratio (T3 Uptake); Thyroid-Stimulating Hormone (TSH)
A baseline fsh/lh should be added.
Thanks will do
Edit
And thank you too. And I am going to ask the same question here. Given my LBM how are you guys arrivinf at such a high protein number? I was thinking 150 (lbm) times 1.2 was enough but you guys are using a 2x multiplier?
I take your current weight and multiply by 1.5. From there, i round off to a higher target number that I know works and helps people grow.
Yep lesson learned. Max i was at 178. And i dont look 33? Thanks taking you mean a compliment.
I want to get to 180 with good diet THEN consider cycling.
RustyhookerYou're lean cut bro. You can gain up to 180 and still lean with advice above. You got this!
No one can answer how far you can go naturally, that will boil down to genetics.
Look to be on the right track now, 15 years to figure out you were eating like a pre teen