I'm 35, I've been reading through the forums for awhile now, but was to embarrassed to ask for help. Growing up I never ate full meals and was never consistent with what I was eating. In my 30's I noticed that I didn't have much of an appetite for cooked foods. For 4-5 months now I've been changing that. I started with about 2,500 - 2,900 cal liquid diet and started adding more cooked and solid foods.
For the past week I have been eating 4,300 - 4,500 cal. I weighed myself last week Wednesday at a friends house and I was 205 lbs. I plan on picking up a scale sometime this week.
I was wondering if you guys can help me with how many cals i should be eating daily. I would like to get into a lean bulk and I honestly don't know if I'm over eating and if this diet is good enough. Any advice would be greatly appreciated.
I don't do any cardio. I work a desk job so I'm not really active. I just walk the dog and run some errands (walking) around the area. I'm 6'6, 35 yrs old, 205lbs.
Mon - Chest, shoulders, tri (120-150 min)
Tue - Bi, back (120-150 min)
Wed - legs,core (60-120 min)
Thurs - Chest, shoulders, tri
Friday - Bi, back
Sat - legs, core
Sun - rest
Breakfast (about 6am)
Multivitamins
6 cooked Large Grade A eggs - 360 cal
Quaker oatmeal - 562 cal (in blender)
Liquid egg whites - 81 cal (in blender)
Pure almond milk unsweetened - 43 cal (in blender)
Bananas - 355 cal (in blender)
Total
cal - 1401
Carbs - 193g
fat - 39g
Protein - 76g
Lunch (at work)
Skinless chicken breast - 330 cal
Rontini pasta - 400 cal
whole wheat bread - 100 cal
skippy natural creamy peanut butter - 190 cal
Total
cal - 1020
Carbs -108g
fat- 23g
protein - 98g
Dinner
Skinless chicken breast - 260 cal
whole grain rice - 360 cal
skippy natural creamy peanut butter - 380 cal
whole wheat bread - 220 cal
total
cal-1220 cal
carbs - 124g
fat - 39g
protein 86g
Post workout shake or during workout
Pure almond milk unsweetened - 43 cal
Quaker oatmeal - 562 cal
Bananas - 266 cal
All in total
cal - 4512
carbs - 596g
fat - 118g
protein - 284g
I do change the chicken with ground beef and ground turkey. I have tried adding flavor to my shakes but i just love banana and oatmeal.
For the past week I have been eating 4,300 - 4,500 cal. I weighed myself last week Wednesday at a friends house and I was 205 lbs. I plan on picking up a scale sometime this week.
I was wondering if you guys can help me with how many cals i should be eating daily. I would like to get into a lean bulk and I honestly don't know if I'm over eating and if this diet is good enough. Any advice would be greatly appreciated.
I don't do any cardio. I work a desk job so I'm not really active. I just walk the dog and run some errands (walking) around the area. I'm 6'6, 35 yrs old, 205lbs.
Mon - Chest, shoulders, tri (120-150 min)
Tue - Bi, back (120-150 min)
Wed - legs,core (60-120 min)
Thurs - Chest, shoulders, tri
Friday - Bi, back
Sat - legs, core
Sun - rest
Breakfast (about 6am)
Multivitamins
6 cooked Large Grade A eggs - 360 cal
Quaker oatmeal - 562 cal (in blender)
Liquid egg whites - 81 cal (in blender)
Pure almond milk unsweetened - 43 cal (in blender)
Bananas - 355 cal (in blender)
Total
cal - 1401
Carbs - 193g
fat - 39g
Protein - 76g
Lunch (at work)
Skinless chicken breast - 330 cal
Rontini pasta - 400 cal
whole wheat bread - 100 cal
skippy natural creamy peanut butter - 190 cal
Total
cal - 1020
Carbs -108g
fat- 23g
protein - 98g
Dinner
Skinless chicken breast - 260 cal
whole grain rice - 360 cal
skippy natural creamy peanut butter - 380 cal
whole wheat bread - 220 cal
total
cal-1220 cal
carbs - 124g
fat - 39g
protein 86g
Post workout shake or during workout
Pure almond milk unsweetened - 43 cal
Quaker oatmeal - 562 cal
Bananas - 266 cal
All in total
cal - 4512
carbs - 596g
fat - 118g
protein - 284g
I do change the chicken with ground beef and ground turkey. I have tried adding flavor to my shakes but i just love banana and oatmeal.
from Bodybuilding.com Forums - Nutrition https://ift.tt/3wsiJsg
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