I feel so lost please help

brentdupuis1 · January 2017

26
5'11"
190lbs

Having problems getting any gains I've started a new job which only allows me to eat at 6am 1130am 7pm here's my daily activity just not sure on what to eat and when would be best to suit my schedule. I work at a nuculear plant so we are not allowed food on the active side where I work only allowed protein shakes or liquids for that matter. Here's my daily routine please tell me if I'm doing anything wrong and what I can do to see more progress in the gym now when I was younger I was really jacked hitting the gym 5 days a week hard and had nice gains from about age 17-21 and with work and school I had to give up the gym for a bit and shift work really killed me but now with this new job I can hit the gym again but I'm not seeing gains like I know I should here's my routine.

5am wake up
530am usually have 2 packs of oatmeal, banana, and a protein shake with egg whites added
930am protein shake
1130am lunch time usually a healthy lunch carb protein and a veg
230pm protein shake
Off at 530
Gym 6-715
730 make dinner usually a good amount and of course protein carb and veg
Bed around 10-11pm

Workout I was doing bro splits but switched it up to a push/pull split
Monday heavy push
Tuesday heavy pull
We'd Rest
Thurs push for reps
Fri pull for reps
Weekend rest

On pull days Include deadlifts and push says I throw legs In

I was never good with macros and if that's what I need to do I'll do some research I just need a guiding hand to point me in the right direction and if I'm doing anything wrong or backwords I'd like to stay 190lbs just turn it into lean muscle.

galgenstrick · January 2017

Rule of thumb is to eat around 190g of protein every day. That can be tweaked from there but that's a good place to start. If you're working out 3 days per week I would recommend getting on a push / pull / legs program. So having a dedicated legs day. Johnny Candito had free programs for both powerlifting and bodybuilding. Alternatively you could do a strength program like SS or a bodybuilding program like BLS.

Next. If you're not getting stronger on the program then you're either not eating enough, not sleeping enough, or not focused enough on your workouts. It pretty much comes down to that.

_benjammin · January 2017

Recomp takes time. If your weight is stable and you are getting at least 150g protein, keep eating like you are. I would find a "tried and true" hypertrophy program you think you'd like and stick to it for at least 3 months. Take pictures (flexed, not pumped, and relaxed in the same lighting and location) to track progress.

valadez210 · January 2017

how many grams per serving in the protein? Doesn't seem like you get enough calories in for the day. theres no cant only how can I

TavistockToad · January 2017

add more fat to increase your calorie count.

peanut butter with breakfast, full fat milk in your shakes

drewbeil · January 2017

My go to for protein right now is organic black bean pasta. I get nearly 50g protein in 4 oz of the noodles. It's a little high in calories but they come from a good place. It's great for reaching your daily goal. Also, change out your lifting routine if you haven't for awhile. Check out Brandon Lily's cube method. I had great results.

Aesthetics27 · January 2017

I'd suggest changing the work out to this so that your neurological system is getting an adequate amount of rest in prep for and after "heavy" days. Remember, you grow and repair outside of the gym, not inside the gym:

Monday- push for reps (hypertrophy)
Tuesday- pull for reps (hypertrophy)
Wednesday- Rest
Thursday- push (strength)
Friday- Rest
Saturday- pull (strength)
Sunday- Rest
(switch the push and pull as needed. which ever has less carry over to the other should be worked out first. I.e. I workout pull/back/bicep before any push/chest/shoulder because there is less negative carry over for me).

From my experience and from what I've seen, body recomp takes a lot longer than a "bulk" and "cut," which unless you're on steroids, ends up not doing much for most "normal" people because you have to cut the excessive fat gain and inevitably lose some muscle mass in the cutting process... What's worked for me and some of the guys I train is a Macro order of 35% fat, 35% carbohydrate, and 30% protein... What I've learned over the years (I lose people when i say "years") is that I need 2600 cals at rest. I.e.: 2600 x .3 (percent protein) = 780 CALORIES... (carbs and protein have 4 calories per gram and fat has 9 cal/gram (alcohol is 7 cal/gram if y'all care)) so 780 calories/4 grams= 195 grams of protein per day at rest. We are about the same in body structure so you may be around the same numbers. Tell me if this helps you out!!

brentdupuis1 · January 2017

Thank you guys for all the input helped me out for sure I just want to be pointed in the right direction and I think I'm getting there aesthetics27 I'll change my workout up to what you recommend and try it for a month...valadez210 25grams per scoop..and Travis I'm using skim milk I'll change it up to full fat to maybe help fill the gaps and I'll start throwing peanut butter in my shakes with this new job it's not easy getting 2600 cals in 3 meals wish I could eat on breaks but all I can have is liquids

letsgain01 · January 2017

There's always dessert before bed as an option as well.. That's 3 hours you could throw some food into

psuLemon · January 2017

This thread will give you food options and strategies to add calories: http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest

And this thread will help give you a structured lifting program: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I wouldn't make up your own unless you have a very solid foundation of knowledge.

I feel so lost please help

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