Gonna post weight changes etc once a week, and picture either every 2 weeks or once a month. goal is 1lb/week for 3 months (12-20lb total weight gain by june 1st)
Starting weight on Saturday the 7th of March: 159.8lbs 6'1"
kcals/day are at 3,850 (going up by 100-300 cals/week if I don't hit 1lb weight gain on avg per week)
Macros are 50/30/20 (I usually don't hit protein because I'm already getting more than 1gram per lb of bodyweight)
50+ grams of fiber/day
4litres + water/day
I'm currently not taking any supplements/vitamins besides the ones listed in food
I also got a food scale, and finally weighed my uncooked rice/oatmeal, turns out what I thought was 1,440 cals is actually only 860 fuck u myfitnesspal >:(
weigh ins are MWF after work, and Sat in the morning.
Meals usually look like this
5:15 AM 100g uncooked oatmeal (1 cup) with frozen berries tbsp flax seed (410 cals)
5:15 AM 4 large eggs scumbled (280 cals)
6:15 AM 2 scoops big time mass gainer 1 scoop maltodextron (665 cals)
9:00 AM 40g potato chips (214 cals) I need suggestions on thick-cut potato chips that are healthier!
9:00 AM quest bar (180 cals)
11:00 AM banana (110 cals)
11:00 AM Apple (52 cals)
12:00 PM 100g uncooked brown rice (1 cup) with some fatty protein (8 eggs or 125g ground beef etc) (650 cals)
2:00 PM Gatorade (150 cals)
2:00 PM 90g cashews (500 cals)
4:00 PM on training days only, 1 scoop protein powder (120 cals)
6:00 PM 1 large handfull of spinach fried with a bit of water/oil (7 cals)
8:00 PM 100g uncooked brown rice with some fatty protein (650 cals)
Workout plan is MWF
5x10 squats or leg press (doing leg press to allow my back to fully heal before going back to squats)
5x10 bench
5x10 pullups
3x10 hamstring curls
3x10 chinups
3x10 incline db press
3x12 lat flies
3x12 rear delt flies
3x1 minute static db holds
off days I might do abs
3x1 minute planks
supersetted with
3x15 laying leg raises
Saturday
5x10 BB curls
5x10 DB curls
5x10 Standing French press
5x10 Overhead cable tricep extensions
3x12 lat flies
3x12 rear delt flies
3x1 minute static db holds
and here's me atm!
http://i.imgur.com/az8YDV1.jpgThat's an aggressive eating patten. If you're basing your diet on the opposite of the losing 1 lb per week thing, weight loss of 1 lb per week implies a caloric deficit of 3500 kcal which is the energetic value of 1lb of fat. muscle accretion won't occur at such a rate so it may be unrealistic to expect 1lb of muscle gain per week unless you don't care about fat gain, plus muscle has a different tissue density and obviously different ratios of intracellular protein to lipid so the masses likely have different energy equivalents