Trying to gain muscle / weight . I'm 6'6 190. 31yo M, looking for friends.
DavesKillinitg
Posts: 12 Member
Looking for friends. I have logged a bunch throughout this year. Getting back on track for September and the rest of the year! I work out 4-5 times a week. Olympic lifting etc.
0
Replies
-
Will post this week's diet0
-
What are your goals and what are you plans to meet those?1
-
Currently on a diet of about 3500 calories0
-
Monday - Workout day
Wake up- Banana, Greens drink
Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas
Snack- Shake- 1 scoop whey, malto-dextrine, apple
Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon
Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons
WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.
Dinner- Chicken fried quinoa - .75 cup Quinoa, Large Teriyaki chicken breast (2 small), corn 1 cup, broccoli 1 cup steamed, green peas 1 cup
Carbs- 475 Protein-255 Fat- 91 Calories - 3735
0 -
Tuesday - Workout Day
Wake up - Banana, Greens drink
Breakfast - Oats 1.5 cups, spinach 2 cup, 2 large eggs, 1 cup onions grilled.
Snack - Almonds .8cup, 1 apple
Lunch - Chicken fried quinoa - .75 cup Quinoa, Large Teriyaki chicken breast (2 small), green peas 1 cup, broccoli 1 cup steamed, corn 1 cup
Snack - banana, apple
WORKOUT - post workout shake - 1 scoop whey, glutamine, malto-dextrine, dextrose, creatine.
Dinner - Pork loins (2) with mashed potatoes (10 small) and brocolli 1 cup
Carbs- 493 Protein-221 Fat- 107 Calories - 3793
0 -
Wednesday - Workout Day or if rest Rest Day- One burrito for breakfast, no post workout shake
Wake up- Banana, Greens drink
Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas
Snack- apple, banana
Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon
Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons
WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.
Dinner- Fried Tilapia (or snapper) Vegetable Stir Fry- 2 or 3 fillets of tilapia, 3/4 cup jasmine rice, 1cup of green and red peppers, mushroom 1 cup, onion 1 cup, green beans 1 cup, 2 tablespoon olive oil, 2 tablespoon teriyaki sauce (or none because of high sodium)
Carbs- 451 Protein-225 Fat- 109 Calories- 36371 -
Thursday - Workout Day or if Rest day - 3/4 cup oats, small steak, no shakes
Wake up - Banana, Greens drink
Breakfast -without whey Oats 1.5 cups, spinach 2 cup, 2 large eggs, , 1 cup onions grilled.
Snack - 1 apple, banana
Lunch - Fried Tilapia/snapper Vegetable Stir Fry- 2 or 3 fillets of tilapia, 3/4 cup jasmine rice, 1cup of green and red peppers, mushroom 1 cup, onion 1 cup, green beans 1 cup, 2 tablespoon olive oil, 2 tablespoon teriyaki sauce
Snack - banana, apple
WORKOUT - post workout shake - 1 scoop whey, glutamine, malto-dextrine, dextrose, creatine.
Dinner- Steak (rib eye or rib in) with mashed or baked potatoes, asparagus and brocolli 1.5 cup
Carbs- 430 Protein-270 Fat-130 Calories- 3850
1 -
Friday - Workout Day
Wake up- Banana, Greens drink
Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas
Snack - Almonds .8cup, 1 apple
Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon
Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons
WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.
Dinner - Chicken cordon bleu with mashed or baked potatoes, asparagus and brocolli 1.5 cup
Carbs- 411 Protein-258 Fat- 101 Calories - 3558
1 -
I found the oats weren't that great so I am going with the rice Burritos for breakfast0
-
^^^^^^ this is basically what I have been eating. I have been gaining about .5 lb per week or a little less. I have an active job as well.0
-
My goals are to gain .5 lb per week, preferably of lean muscle. Get to 215 and go from there. This summer has been busy so I'm planning my meals and workout schedule ahead of time and monitoring my macros everyday.0
-
I just got a huge calender. Planned out when my wind down time, sleep time, wake time and gym time. Also I have my meals planned out so we will see how this goes. Pretty excited about the next few months to see some results!!0
-
DavesKillinitg wrote: »My goals are to gain .5 lb per week, preferably of lean muscle. Get to 215 and go from there. This summer has been busy so I'm planning my meals and workout schedule ahead of time and monitoring my macros everyday.
That's a nice clean bulk as long as you keep your workouts up. How are you progressing?
0 -
Hey man, I'm 6'7 230lbs actively working towards 255 by the end of October on a 4800cal (at least what the app recommends). I'll keep an eye on how you're doing because we're very similar1
-
Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.
0 -
sanishmahalwal wrote: »Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.
Gaining muscle is rather easy to figure out, just work hard, eat a surplus of calories, and rest sufficiently but there are too many myths in broscience.
Step 1: no, fat is determined by caloric input vs caloric output, protein and carbs don't easily store as fat but if you have a surplus of calories you will store fat no matter what your macro breakdown.
Step 2: Exact training breakdown depends on your goals
Step 2: no need to over hydrate, people get much of their water needs from food in fact, but rest is definitely a key element.
Your article is broscience and the macro breakdown is really bad! 40/45/5? No, really that is dangerously low in fats and unnecessarily high in protein.3 -
sanishmahalwal wrote: »Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.
Ignore Steps 1 & 2 of this advice. It is terribly misguided.
Train for your goals, eat in a caloric surplus, sleep adequately and rest when required.1 -
Nice, another olympic lifter!
How long have you done olympic lifts?0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.9K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 430 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions