+ 1 How do you guys get your calories??
OK, I've always been a serious hardgainer and I know the base of everything is diet. I feel I'm eating enough because I'm feel full all the time; however it may not be enough; I'm fluctuating in weight and need some advice or tips!
Supplements:
Animal Pak
Uni-Liver
Jointment
Fish Oil
Creatine Monohydrate
GNC AmP XXX mass gainer
My current diet as follows:
Meal 1: (630am)
4 scrambled eggs with cheese
1 1/2 cups hashbrowns w/ peppers and onio
Banana
Glass of milk
Meal 2:(9:00am)
Chicken fajita(chicken,peppers,onions and cheese)
2 tortillas
Glass of milk
Meal 3(12:00pm)
2 BBQ chicken breast
1 cup rice
1 cup broccoli
Glass of milk
Meal 4:(3:00pm)
Meatloaf and potatoes
(Meatloaf made with greenpeppers in)
Mashed potatoes
Glass of milk
Meal 5:(7:00)
Turkey sandwhich
(Turkey,spinach,tomato,onion,bacon and pepperjack cheese on Ezekiel bread)
Glass of milk
Pre Workout (8:00pm)
Grapejuice and Creatine
Post Workout (930pm)
Gainer shake w/milk (provides 900cals)
Just added everything this supplies me:
3697 calories
268g protein
307g carbs
149g fat (seems high)
That is without weight gainer.
Then Sleep and Repeat.
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when i am really bulking hard i eat anything and everything and will drink a serious mass shake after my postworkout meal. adding roughly 1000 calories to whatever i manage to put down in a day. for me its all about carbs! if i eat them in the morning im a starvin marvin all day long and can eat like a pig. based on the macros you posted id say up them carbs especially on training days postworkout. being a hardgainer myself it takes awhile eating like this to add size but over time it will work. Also its ok and actually good to take days off from eating so much for me anyway. after days or weeks of stuffing myself i get sick of it and will just eat small for a day or two and then jump back into fat mode lol. good luck man:)
one of the post below mentioned you could use some healthy fats I agree. I like to eat an avocado with one of my meals. very easy just cut in half remove pit and pour in some vinaigarette.
AnonLooks good. Some good additions that would really help are; peanut butter, oats, and steak. When I'm bulking I eat steak as one of my meals at least 5 days a week. I eat oatmeal just about every day added on to 1-/ of my meals and 2 tablespoons of peanut butter a day. This go I am also adding 1 serving of Glycofuse preworkout and Sizeon by gaspari intraworkout and a weight gainer shake as my post workout shake while I make my dinner. With some of those additions that will get u close to 5,000 cals and help add some weight.
Between 3-7 you can add some greek yogurt with almonds of whatever. 4 hours without eating while your awake is too long on a bulker.
And what, no steak??
I can keep something with me, its based on my schedule..I work 12hr shifts...630 right before work..9 is first break, 12 lunch, 3 second break and 7 I'm off.
Steak, sure this is like an example or most days it'll be so but sure I'll change it time to time.
Thanks
Your breakfast is a tad weak throw about 6-8 more egg whites and a cup or 2 of oatmeal your also lacking in healthy fats throw some natural peanut butter in some of your meals we need your weight and body fat(so we can give you an estimate of how any calories in) as well as how fast your metabolism is....and you can make your own gainer shakes bro it will save you a ton of money and you will be able to get more whole foods instead
OK thanks bro. I'll add more eggs and some peanut butter..right now I'm 192lbs. Bf probably 13-15% haven't "officially" measured.
if your a hard gainer that is great bro they make some of the best bodybuilders.....Easy 2 stay lean all you need is food....Go with calorie dense food.....You eat a lot of whole foods and while that is awesome a guy with a fast metabolism needs to add in calorie dense food....I am going 2 give you and example and you take it from there and replace it with a food you like okay here it is....Double quarter pounder mc donalds now thats just an example keep the majority of your food clean but add in food like that very high caloric food cheat food if you will.....Just make sure your getting High protein high calorie alright brotha.....=) aim for 5000k a day if your not gaining weigh up it another 500 until you start seeing some weight gain lean gains preferably
Thanks for the tips!