This will be my nutrition log.
I'm ~6 foot and have never weighed more than 155 pounds. I currently weigh 145 pounds. My goal is to be 180 pounds at 8% bodyfat.
I'm not 8% bodyfat now, but everyone on the style log says I need to gain weight so I'm bulking first and then I'll cut.
Going to try following this to a t:
www.gll-getalife.com/entry/how-to-gain-weight-fast
Here are the highlights from that aritcle for myself to remember:
Goal is to gain 1 pound per week
my BMR is 1732 kcal
I am moderately active (3 gym days per week) so BMR * 1.55 = 2685
Add 100 kcal to gain weight = 3684
I need to eat 3700 kcal per day to gain weight
I should eat this much protein: 1.7 * bodyweight
1.7 * 145 = 246.5 grams protein
1 healthy carb food EVERY MEAL
1 healthy fat food EVERY MEAL
EAT within 30 minutes of waking up
Add olive oil to shakes
Example meals:
Breakfast: 100g oatmeal, 250mL whole milk, 50g raisins, 1
scoop protein powder
Snack: 100g almonds, small apple
Lunch: 250g white pasta, 200g ground beef in bolognese
sauce, parmesan cheese
Snack: 1 large avocado and 100g tin of tuna in olive oil
Post workout shake: 1.5 scoops protein, 300mL whole milk,
banana
Dinner: 200g brown rice, 300g chicken breast, steamed
veggies
Before Bed: 100mL cream, 1/2 cup of mixed berries
I'll update this tomorrow with what I ate.
Also check out my gym log
I'm ~6 foot and have never weighed more than 155 pounds. I currently weigh 145 pounds. My goal is to be 180 pounds at 8% bodyfat.
I'm not 8% bodyfat now, but everyone on the style log says I need to gain weight so I'm bulking first and then I'll cut.
Going to try following this to a t:
www.gll-getalife.com/entry/how-to-gain-weight-fast
Here are the highlights from that aritcle for myself to remember:
Goal is to gain 1 pound per week
my BMR is 1732 kcal
I am moderately active (3 gym days per week) so BMR * 1.55 = 2685
Add 100 kcal to gain weight = 3684
I need to eat 3700 kcal per day to gain weight
I should eat this much protein: 1.7 * bodyweight
1.7 * 145 = 246.5 grams protein
1 healthy carb food EVERY MEAL
1 healthy fat food EVERY MEAL
EAT within 30 minutes of waking up
Add olive oil to shakes
Example meals:
Breakfast: 100g oatmeal, 250mL whole milk, 50g raisins, 1
scoop protein powder
Snack: 100g almonds, small apple
Lunch: 250g white pasta, 200g ground beef in bolognese
sauce, parmesan cheese
Snack: 1 large avocado and 100g tin of tuna in olive oil
Post workout shake: 1.5 scoops protein, 300mL whole milk,
banana
Dinner: 200g brown rice, 300g chicken breast, steamed
veggies
Before Bed: 100mL cream, 1/2 cup of mixed berries
I'll update this tomorrow with what I ate.
Also check out my gym log