+ 1 Bulking
Bulking, not the most knowledgable person in the world on diets and meal plans. I like to keep things as simple as possible when doing meal prep.
I'm 5'11
205lb
26yo
15% or so bf
Wake up 3:00 am. Take sups
Fish oil
Glucosamine
Creatine
Glutamine
Multi vitamin
Pre workout
3:30 am I eat some form of simple carbs
( usually a cliff bar plus some bananas ) before I workout
3:30 am workout 4-5 days a week 2-3 days off
Sometimes I do push pull chest back sometimes I split them
Post workout usually around 5:30 am
Creatine
6 eggs
1/2 large yam or sweet potato
Handful of spinach
9:00 am
Cup chicken breast
Half large yam
Handful spinach
12:00
Cup chicken breast
Half large yam
Spinach
3:00
Same meal
6:00
Random dinner by wife
I make her keep it healthy
I.E. Salmon patties or a form of protein and and veggie and low carbs if any.
7:00
Protein shake with milk
8:00
Go to sleep or at least try sometimes it ends up being later
I realize the amount of sleep I get is not ideal but it is what I have to work with due to my schedule and life.
- Bookmark
- 1
- 0
Ako994looks good, how long you been doing this? and keep us updated!
AnonSeems good to me
Query Harris Benedict Equation and calculate your BMR with and without activity.
Macros:
Parallel your carbs with protein keep fats around 120g/d. Try this macros: 325/325/120 (p/c/f).
Switch the "cup" you're measuring chicken with to a food scale. Weigh your food after its cooked, especially chicken, before you eat it. Add in fish, beef, pork, ofal (i.e.) livers, kidneys, hearts, etc. Milk, eggs, turkey, rice, complex carbs like brocolli, squash, salads, tomatoes, peppers, beams, citrus, fruits...oils like olive and coconut, foods rich in MUFAS and PUFAs, like nuts and more legumes all of these have to be in a balance that your body tolerates. Nice pic and post. FR sent. +2.
Bmr is 2046
Estimated caloric need is 3478
I'll go from there and try to hit 325/325/120
I'll also try to stop being lazy and make variety
You're doing great!! This isn't easy...I learn something new everday...it's great we are all different....if we weren't, we would get bored...lol
3478 would be your TDEE, so follow Makwa's suggestion and increase 500 cal to 3978. The number may look big, but the food is small...lol..i can eat 3000 cal before 1200pm...
HB equation always the first step. Bump cals to 500/day above TDEE as a starting point to bulk and adjust from there if needed.
Thank you, sir...:)
Thanks man. I'll swap meats here and there. It's just easy for me to prep for a week at a time. So I usually cook a ton of something and freeze it or toss it in the fridge. I'll start trying to shoot for 325/325/120. I was currenty around 250/250/and fats not sure. Will bump it all up on cycle. Probably going to start sooner than I thought.
Bro you got this...don't swap meats, add in. Steaks are great in the morning with eggs, milk, oatmeal, a bowl of thawed frozen mixed fruit and a bagel...
Then, 16 oz of chicken breast with 2 cups of brocolli/squash mix, along with 1 cup of sweet potatoes...next meal could be rice and beef combo cassarole....these are examples...
After adjusting macros and meeting the guidelines I've put on around1.5- 2 lbs in the last week.
The staples of the week were
I0 Eggs daily
1.3lbs chicken daily
.5lbs beef before cooking daily
2 cups brown rice before cooking daily
1 sweet potato daily
3 servings veggies daily
2 bananas daily
Pb&J upon waking up
Mixed nuts for snack
Doktorhemorrage10 eggs? omg enough 4-5 eggs daily..... 10 it for 120-130 kg athlets
I need 10 eggs to hit my macros...
I eat a ton of eggs also, but I have to since I have 20 chickens.
You are going in the right direction then. A lb or more a week is pretty darn good.
Would you advise to keep macros the same all cycle? Of bump anything up? I'm not too concerned with putting some bf on, I know it's going to happen. I just wanna put on as much quality mass as possible. I'll bring it all out early spring.
As your lean body mass increases your caloric requirements are going to have to increase also. As long as the scale is going in the right direction I wouldn't worry about changing them too much. Once progress slows or stalls then recalculate your TDEE to account for your additional body mass and adjust cals/macros based off of your new TDEE.
Ok. Thank you sir