Hi All,
First thread here and hope to find some good info.
I am 5'8 and 143 pounds and currently trying to bulk.
My sample daily intake is only 3 meals with below break down.
Breakfast
100g Oats with 300Ml Soy Milk and 32Gms PB and topped with 200g Apple
C:69 P:12 F:9
C: 5 P:10 F:5
C: 7 P:10 F:15
C:25 P:0 F:0
5 Egg Whites, 2 whole Eggs
C:0 P:20 F:1
Total
C:106 P:52 F:30
Lunch
200g Whole wheat pasta with home made tomato paste and 250g of grilled chicken breast
C:126 P:24 F:5
C:0 P:59 F:3
Veggies, 200G Broc, Untracked Bell Pepper/Onion/More tomatos
Did not track these
400G Greek Yogurt, Vanilla (with sugar)
C:58 P:37 F:10
Total
C:184 P:120 F:20
Dinner
250gms of Brown Rice with vegetable and bean stew (untracked)
C:60 P:6 F:2
1 scoop whey isolate (30gms)
P:25 F:1 C:1
2-3 pears with 32 gms PB
Averaging macros
C:37 P:1 F:0
C: 7 P:10 F:15
Total
C:105 P:42 F:18
Daily total
C:395 P:214 F:68
3050Cals (not taking into account of untracked veggies and few snacks I pop in here are there in work like nuts and pieces of granola bar)
Workout split is Push-pull-legs-break-repeat.
Been doing this for roughly 3 weeks and have noticed only an increase of barely 2 pounds till now.
No cheat days, just eat whatever is craved for in regular days.
Up the fat macros and drop carbs a little? Any suggestions?
First thread here and hope to find some good info.
I am 5'8 and 143 pounds and currently trying to bulk.
My sample daily intake is only 3 meals with below break down.
Breakfast
100g Oats with 300Ml Soy Milk and 32Gms PB and topped with 200g Apple
C:69 P:12 F:9
C: 5 P:10 F:5
C: 7 P:10 F:15
C:25 P:0 F:0
5 Egg Whites, 2 whole Eggs
C:0 P:20 F:1
Total
C:106 P:52 F:30
Lunch
200g Whole wheat pasta with home made tomato paste and 250g of grilled chicken breast
C:126 P:24 F:5
C:0 P:59 F:3
Veggies, 200G Broc, Untracked Bell Pepper/Onion/More tomatos
Did not track these
400G Greek Yogurt, Vanilla (with sugar)
C:58 P:37 F:10
Total
C:184 P:120 F:20
Dinner
250gms of Brown Rice with vegetable and bean stew (untracked)
C:60 P:6 F:2
1 scoop whey isolate (30gms)
P:25 F:1 C:1
2-3 pears with 32 gms PB
Averaging macros
C:37 P:1 F:0
C: 7 P:10 F:15
Total
C:105 P:42 F:18
Daily total
C:395 P:214 F:68
3050Cals (not taking into account of untracked veggies and few snacks I pop in here are there in work like nuts and pieces of granola bar)
Workout split is Push-pull-legs-break-repeat.
Been doing this for roughly 3 weeks and have noticed only an increase of barely 2 pounds till now.
No cheat days, just eat whatever is craved for in regular days.
Up the fat macros and drop carbs a little? Any suggestions?
from Bodybuilding.com Forums - Nutrition https://ift.tt/2RNtUqo
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