Hello,
For years I've trained on and off, and although I am very lucky in the sense that I can pack on muscle quick or tone quick, I am also unlucky that I cannot gain weight. Sure it's been posted thousands of times, so I know what the solution is! I need to eat more, and although it's very hard for me to eat a lot, I will try my best so I can gain weight.
I weigh 140 pounds, am 5"10, and I am 24 years old. I tried using a calculator to tell me how much protein and how many calories I needed to actually put on significant weight. My current goal is 160, long term is 180 but considering I can't put on 1 pound right now 160 is the goal I have in mind.
The calculator told me I needed to eat approx 3800 calories a day to put on weight.
Although this being hard I tried making my own meal plan as I find it hard to find someone else's plan when we don't have the same preferences.
Anyways, here it is:
Breakfast:
Egg wrap: 3x scrambled eggs, wrap, bacon, romaine lettuce, hot sauce.
Taken with protein shake.
I'm assuming between the wraps and the protein shake I should be around 1000 calories, and approx 50g protein. I will update this as this number I am unsure of.
Snack: 4x hardboiled eggs, 2 ounces almonds = 636 calories / 36g protein
Lunch 1: 8 oz chicken, 8 oz potato, 1 cup brocolli = 616 calories, 61 g protein
Lunch 2: tuna sandwich, 2 piece of white bread whole can tuna with mayo = 785 calories 41 g protein
Supper - this part is not quite decided as it's hard to always eat the same supper but it would be something beneficial like chicken potato brocolli or potentially swap with fish.
Bear with me here, I am far from professional and to the rest of the bunch here this probably looks sloppy. I am trying.. but I am looking for advice. Maybe I'm not eating enough with this plan or maybe based on me I am eating too much?? I am unsure so I am looking for guidance.
With that being said it looks like with my *approx.* Calculations on breakfast I am looking at 3037 calories BEFORE supper.. so assuming I can make a supper with 800 calories, I should be gaining weight?
Let me know what you think and any advice is welcome, I really am trying and want to get bigger!
Also worth mentioning I work super long hours at my job and it is not very easy to stay at home cooking all day, so I try and meal prep what I can here and there. My previous experience with meal prepping was nice but I found the food at the end of the week was just tasting gross.
Thanks in advance!!
For years I've trained on and off, and although I am very lucky in the sense that I can pack on muscle quick or tone quick, I am also unlucky that I cannot gain weight. Sure it's been posted thousands of times, so I know what the solution is! I need to eat more, and although it's very hard for me to eat a lot, I will try my best so I can gain weight.
I weigh 140 pounds, am 5"10, and I am 24 years old. I tried using a calculator to tell me how much protein and how many calories I needed to actually put on significant weight. My current goal is 160, long term is 180 but considering I can't put on 1 pound right now 160 is the goal I have in mind.
The calculator told me I needed to eat approx 3800 calories a day to put on weight.
Although this being hard I tried making my own meal plan as I find it hard to find someone else's plan when we don't have the same preferences.
Anyways, here it is:
Breakfast:
Egg wrap: 3x scrambled eggs, wrap, bacon, romaine lettuce, hot sauce.
Taken with protein shake.
I'm assuming between the wraps and the protein shake I should be around 1000 calories, and approx 50g protein. I will update this as this number I am unsure of.
Snack: 4x hardboiled eggs, 2 ounces almonds = 636 calories / 36g protein
Lunch 1: 8 oz chicken, 8 oz potato, 1 cup brocolli = 616 calories, 61 g protein
Lunch 2: tuna sandwich, 2 piece of white bread whole can tuna with mayo = 785 calories 41 g protein
Supper - this part is not quite decided as it's hard to always eat the same supper but it would be something beneficial like chicken potato brocolli or potentially swap with fish.
Bear with me here, I am far from professional and to the rest of the bunch here this probably looks sloppy. I am trying.. but I am looking for advice. Maybe I'm not eating enough with this plan or maybe based on me I am eating too much?? I am unsure so I am looking for guidance.
With that being said it looks like with my *approx.* Calculations on breakfast I am looking at 3037 calories BEFORE supper.. so assuming I can make a supper with 800 calories, I should be gaining weight?
Let me know what you think and any advice is welcome, I really am trying and want to get bigger!
Also worth mentioning I work super long hours at my job and it is not very easy to stay at home cooking all day, so I try and meal prep what I can here and there. My previous experience with meal prepping was nice but I found the food at the end of the week was just tasting gross.
Thanks in advance!!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2VC8Plh
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