My Goals

jamielynas

I'm currently looking to add mass back after losing A LOT following an ED, I'm currently 158lbs or so and 5 11" I'm looking to gain until I hit about 165 and then evaluate from there based on fluffiness. I realize this isn't a huge gain but given my struggle with anorexia I would prefer to avoid any aggressive dieting in the future. I aim to NET around 2800-3000 calories per day, following P.H.A.T (so lifting 5 days per week) and possibly some H.I.I.T again depending on fluffiness. I am also generally pretty active, walking about 8-10 miles per day using my FitBit, so intake will vary depending on activity. I don't have a real time-frame for this, I would prefer to make adjustments as needed instead of going all out blitz and just eating everything, my macros are sitting at 45 carbs, 30 fat and 25 protein although I struggle to hit the fat and generally go apesh%t with protein, but that can be sorted gradually . This is a very brief outline of my goals as this is the first time I've really had a goal weight in mind, any questions, criticism and advice is welcome, thanks

jamielynas

also worth noting I'm currently receiving TRT from my doctor, 250ml of test. (sustanon) every 3 weeks

TheGymGypsy

It's really interesting to actually see a guy come forward who has struggled with anorexia. It's a common misconception that only women have EDs. Good for you for recovering, and best of luck!

ItsCasey

With as many calories as you eat, I think your macro targets are fine, but I do think you need to make sure you hit your fat target, for satiety and general health reasons. I know you know this, but fat does a lot of good things for your body.

I would just keep an eye on the nature of your gains in terms of the cardio. With you already doing so much walking, HIIT, especially for the longer sessions you have been doing, could interfere with muscle gain. But I know you've talked recently about cutting back some on that because of recovery issues.

Otherwise, I think you're in good shape, and it's good that you're approaching it methodically instead of trying to eat everything you can get your hands on.

LolBroScience

With as many calories as you eat, I think your macro targets are fine, but I do think you need to make sure you hit your fat target, for satiety and general health reasons. I know you know this, but fat does a lot of good things for your body.

I would just keep an eye on the nature of your gains in terms of the cardio. With you already doing so much walking, HIIT, especially for the longer sessions you have been doing, could interfere with muscle gain. But I know you've talked recently about cutting back some on that because of recovery issues.

Otherwise, I think you're in good shape, and it's good that you're approaching it methodically instead of trying to eat everything you can get your hands on.

I agree. Small increases in calories over a period of time as opposed to a straight up gorge. Eat at that level until you do not gain anymore, then add in a few more calories.

haroon_awan

Agree with the above posts. Take it slowly and take each day at a time. When I was bulking and was in a deficit for the day I would just break open the fridge and eat everything because I felt like I had to be in a surplus otherwise I wouldn't gain muscle. Complete nonsense of course but I'm sure we've all had difficulty with food in the past, which is why we all joined this website.

With your level of activity, intake and HRT it's going to be difficult to be accurate with everything but it seems like you've done well so far.