Hey guys I need some help to figure out why I am not gaining any weight.
I hit the gym 3 times a week,only doing intense weightlifting and no cardio.Aside from that my lifesstyle is more sitting than walking.
My stats are: weight:176.4 lbs height: 6"3 around 10-12 percent bodyfat
I track my calories. On training days I have 3500 and on rest days about 3000.
This is my regular diet on a rest day:
breakfast:
milk(300ml) and cereals(100g) 643kcal
lunch: noddles(120g) and some veggetables 394kcal
things I eat between lunch and dinner and between dinner and going to sleep:
whole grain bread with goat cheese and chickenbreast 375kcal (usually about 90 to 120 minutes after lunch)
mountain cheese 150g 188kcal (evenly distributed )
Banana before dinner about 178kcal
Cashew nuts 80g 480kcal (distributed around the day, but most in the evening after dinner)
cottage cheese with some jam (200g/30g) 252kcal
dinner: same as lunch 394kcal
this adds up to 2900, I fill the last one hundered with ice cream or milk or something else. Depends on what I have at home.
Macros:362g carbs,90g,fats,151g protein (doesnt contain the last 100 kcal)
+^1
Everything stays the same but I excahnge my lunch and dinner with 200g brown rice and 400g chicken 1163kcal
also mountain cheese is reduced to 50g so only 63kcal
and after workout I drik a shake with 25g whey and 300ml milk ->240kcal
this adds up to about 3400, again the last 100 are filled up randomly.
Macros:373g carbs,103g fats,232g protein, again without the last 100kcal
My goal is a clean bulk, but I rather stagnate or even lose a bit.
Anyone ideas ?
I hit the gym 3 times a week,only doing intense weightlifting and no cardio.Aside from that my lifesstyle is more sitting than walking.
My stats are: weight:176.4 lbs height: 6"3 around 10-12 percent bodyfat
I track my calories. On training days I have 3500 and on rest days about 3000.
This is my regular diet on a rest day:
breakfast:
milk(300ml) and cereals(100g) 643kcal
lunch: noddles(120g) and some veggetables 394kcal
things I eat between lunch and dinner and between dinner and going to sleep:
whole grain bread with goat cheese and chickenbreast 375kcal (usually about 90 to 120 minutes after lunch)
mountain cheese 150g 188kcal (evenly distributed )
Banana before dinner about 178kcal
Cashew nuts 80g 480kcal (distributed around the day, but most in the evening after dinner)
cottage cheese with some jam (200g/30g) 252kcal
dinner: same as lunch 394kcal
this adds up to 2900, I fill the last one hundered with ice cream or milk or something else. Depends on what I have at home.
Macros:362g carbs,90g,fats,151g protein (doesnt contain the last 100 kcal)
+^1
Everything stays the same but I excahnge my lunch and dinner with 200g brown rice and 400g chicken 1163kcal
also mountain cheese is reduced to 50g so only 63kcal
and after workout I drik a shake with 25g whey and 300ml milk ->240kcal
this adds up to about 3400, again the last 100 are filled up randomly.
Macros:373g carbs,103g fats,232g protein, again without the last 100kcal
My goal is a clean bulk, but I rather stagnate or even lose a bit.
Anyone ideas ?