I started lifting in June and have been bulking since the end of August. I had great results until now, the beginner gains and the fact that I was not eating enough at all beforehand I guess.
Went from 128 pounds (58 kg) to 150 pounds (68 kg) for 5.8 foot (176 cm). Accumulated some fat along the way but nothing to worry about and I have been getting stronger every week.
I train 4 times a week, always full body workouts, 2 by lifting and 2 by doing calisthenics since I want to be able to do figures in the long run.
I started by eating 2'500 calories, then 2'800 and 3'000 because my weight wasn't moving anymore at this point, but now after 1 month I'm still at 150 pounds. So I'm wondering if I should bump it up to 3200 calories or maybe even more, but most calculators give me a maintenance at 2'600 so I think I should be gaining mass at 3'000, I guess a 600 or 700 surplus shouldn't be necessary.
I actually look at the macro-nutrients more than the calories themselves when I prepare my food, 366 carbs, 146 proteins and 97 fats for 3'000 calories. I typically eat rice, chicken, nuts, wheat germ oil when I don't have enough fat at the end of the day, pastas, whole bread, a lot of milk (protein shakers), potatoes and minced meat, I also drink a lot of orange juice, raisins and applesauce for the carbs (the most difficult macro-nutrient to max for me because I have trouble eating more than 200 grams of rice in a meal since I was never a big eater). I also take BCAA and have taken creatin this whole month. Sometimes I use a mass gainer when I struggle to hit 3000 calories.
Is it possible that I have a fast metabolism and thus cannot gain weight without a 500 to 700 calorific surplus? Or maybe I don't train hard enough? (I always try to do my best, lift heavier and be exhausted when I finish my workouts, but they never really last longer than 45 minutes).
My plan is to weigh 160 pounds before January, then eat to maintenance for 2 months and cut to see those abs, etc. and have a good balance for calisthenics and climbing. Is it realistic?
Last question: I feel tired and have a lack of motivation these days, also my joints aren't aching but I feel like they're not as strong as before, should I try a de-load week and if I do, should I eat for maintenance? Gotta say my digestive system would be grateful.
I know it's a lot, but I guess the more info I give to you the better you will be able to help me, and I hope there isn't too many mistakes since I'm not an English-speaker.
Thanks in advance guys.
Went from 128 pounds (58 kg) to 150 pounds (68 kg) for 5.8 foot (176 cm). Accumulated some fat along the way but nothing to worry about and I have been getting stronger every week.
I train 4 times a week, always full body workouts, 2 by lifting and 2 by doing calisthenics since I want to be able to do figures in the long run.
I started by eating 2'500 calories, then 2'800 and 3'000 because my weight wasn't moving anymore at this point, but now after 1 month I'm still at 150 pounds. So I'm wondering if I should bump it up to 3200 calories or maybe even more, but most calculators give me a maintenance at 2'600 so I think I should be gaining mass at 3'000, I guess a 600 or 700 surplus shouldn't be necessary.
I actually look at the macro-nutrients more than the calories themselves when I prepare my food, 366 carbs, 146 proteins and 97 fats for 3'000 calories. I typically eat rice, chicken, nuts, wheat germ oil when I don't have enough fat at the end of the day, pastas, whole bread, a lot of milk (protein shakers), potatoes and minced meat, I also drink a lot of orange juice, raisins and applesauce for the carbs (the most difficult macro-nutrient to max for me because I have trouble eating more than 200 grams of rice in a meal since I was never a big eater). I also take BCAA and have taken creatin this whole month. Sometimes I use a mass gainer when I struggle to hit 3000 calories.
Is it possible that I have a fast metabolism and thus cannot gain weight without a 500 to 700 calorific surplus? Or maybe I don't train hard enough? (I always try to do my best, lift heavier and be exhausted when I finish my workouts, but they never really last longer than 45 minutes).
My plan is to weigh 160 pounds before January, then eat to maintenance for 2 months and cut to see those abs, etc. and have a good balance for calisthenics and climbing. Is it realistic?
Last question: I feel tired and have a lack of motivation these days, also my joints aren't aching but I feel like they're not as strong as before, should I try a de-load week and if I do, should I eat for maintenance? Gotta say my digestive system would be grateful.
I know it's a lot, but I guess the more info I give to you the better you will be able to help me, and I hope there isn't too many mistakes since I'm not an English-speaker.
Thanks in advance guys.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2OWiJyM
0 comments:
Post a Comment