Hello all. I’ve been bulking for about 2 months now and want to hit at least 75kg I am 5,6 147kg & 21 years old soon to be 22.
My meals consist of
Protein porridge 238cal 15g protein 6.3g fat 29g carb
Meals 1-6
Are strict and consistent will either be chicken brown rice or wholewheat pasta brocolli and cauliflower or will switch to cooked mince meat with brown rice whole wheat pasta cauliflower and broccoli
1: chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 1.2g carb 0.9g fat 3.6g protein
2:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
3:cooked beef mince: 120g 153.2cal 6g fat 26.3g protein
Wholewheat pasta 120g 156cal 28.8g carb 0.7g fat 6.5g protein
Broccoli: 85g 25 cal 4g carb 2g protein
Cauliflower: 100g 38cal 1.2g carb .9grams fat 3.6g protein
Protein shake: 25g protein with milk
4: cooked beef mince: 120g 153.2cal 6g fat 26.3g protein
Wholewheat pasta 120g 156cal 28.8g carb 0.7g fat 6.5g protein
Broccoli: 85g 25 cal 4g carb 2g protein
Cauliflower: 100g 38cal 1.2g carb .9grams fat 3.6g protein
5:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
6:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
Total cal: 3000+
Total protein: 300+
Total carbs: 300+
Total fats: 100+ with olive oil
I’m lacking fats and I just don’t know how to incorporate more?
I workout 4 times a week doing full body workout circuits
But for the last month o have been 67.7 kg Or 147lbs which can fluctuate but more time dips down to 67.5 rather than Up
What can I do to to carrying on gaining
Any advice is welcomed thank you
My meals consist of
Protein porridge 238cal 15g protein 6.3g fat 29g carb
Meals 1-6
Are strict and consistent will either be chicken brown rice or wholewheat pasta brocolli and cauliflower or will switch to cooked mince meat with brown rice whole wheat pasta cauliflower and broccoli
1: chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 1.2g carb 0.9g fat 3.6g protein
2:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
3:cooked beef mince: 120g 153.2cal 6g fat 26.3g protein
Wholewheat pasta 120g 156cal 28.8g carb 0.7g fat 6.5g protein
Broccoli: 85g 25 cal 4g carb 2g protein
Cauliflower: 100g 38cal 1.2g carb .9grams fat 3.6g protein
Protein shake: 25g protein with milk
4: cooked beef mince: 120g 153.2cal 6g fat 26.3g protein
Wholewheat pasta 120g 156cal 28.8g carb 0.7g fat 6.5g protein
Broccoli: 85g 25 cal 4g carb 2g protein
Cauliflower: 100g 38cal 1.2g carb .9grams fat 3.6g protein
5:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
6:chicken breast 140g 187cal 4g fat 34.5g protein
Brown rice 120g 124 cal 25.8g carb 2.6g protein
Broccoli 85g 25cal 4g carb 2g protein
Cauliflower 100g 38cal 1.2g carb 0.9g fat 3.6g protein
Total cal: 3000+
Total protein: 300+
Total carbs: 300+
Total fats: 100+ with olive oil
I’m lacking fats and I just don’t know how to incorporate more?
I workout 4 times a week doing full body workout circuits
But for the last month o have been 67.7 kg Or 147lbs which can fluctuate but more time dips down to 67.5 rather than Up
What can I do to to carrying on gaining
Any advice is welcomed thank you
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2YIMWll
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