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Great ! Are you sleeping deeper / better Thanks for replying
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Very true
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200 is extreme given your current weight , remember they say you can only build 0.25 lbs of muscle a week if everything is optimal . Lower your expectations eat a healthy surplus and lift hard and remember to rest , don't become a gym rat 1 hour 3 or 4 times a week with the right programme will work
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Lots of good advice on here I have gone from 161lbs in August to 178lbs . I know some of that is fat but I am still comfortable still in my 32 inch jeans / trousers which is always a good measure , try to make your own mass gainer by blitzing oats and adding to your protein shake . Food scales are a must , Google high…
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Just stick to one scale and weigh yourself consistently on that scale the same time per day or week . Remember water can make you fluctuate so ensure you drink enough each day so again you water weight is consistent , sodium plays a big part in fluctuations so keep that in check also . Just be consistent with everything
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This
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Work out your Maintenance Calories ( loads of calculators on the Internet ) align this with your weekly workout plan and then add 200 calories surplus , if your not gaining after a couple of weeks add another 200 and follow that format until you start to gain
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Recently switched to My Protein , excellent quality Whey whether concentrate or isolate at a fantastic price
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Not sure TBH not really done that many bicep curls , I have been concentrating on the major compounds and diff rows plus legs exercises . I have s 4 day split 2 lower and 2 upper
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Yes 1 kilo a week is possible . Mostly fat though
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70lbs awesome , I have gone down the exact same route .only needed to lose 35lbs though ( only !!) and now gaining lean mass through lifting for the last couple of months . Slowly but surely
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How do you figure normal metabolism at 3000 ? Serious question because I always thought my metabolism was fast at similar levels , been skinny most my life
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OP would be interested to see your weekly training schedule
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Rare steak anytime of the day or night
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OP I am also on 3400 cals a day , no way could I do that with normal (healthy ) foods , I supplement with a good quality mass gainer shake which includes whey protein
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I have been lean bulking for 2 months , put on around 6.5 lb and still at 14% bf , no diff to waist measurements It's my first bulk so still learning but hope to continue until around March and then cut for a month or 2 and try to get to 10 % BF .thats the plan anyway
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BAGELS here I come !
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I can't reach my calorie goal with normal food and rely on getting around 500 Cals per day from a decent mass gainer with protein , would really struggle without it to reach 3300 Cals
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I am also doing a weekly check with calipers for BF% and measurements etc and all is normal so far , slight increase in chest and biceps size but BF remains at 14%
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Thanks guys I will stick with it for now
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I know the feeling started my deficit in May and went from 195 to 161 end of August 34 waste to 30-32 . Very expensive new suits jeans / t shirts . I am now bulking and have gained weight . Old clothes have been stored just in case
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Callipers on eBay £5 best method providing you use them correctly
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Spot on advice !
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For comparison I eat 40 breakfast 15 lunch 20 dinner and around 25 % snacks in between on average to reach my 3100 cals Your last post sounds more realistic
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Well done for meeting your goal weight , some great advice above in particular maintain Cals . Try not to stress waiting for Monday
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I would stick to1 gram per lb of body weight tbh . Not so sure if too much is bad but it is a waste especially if your supplementing with shakes
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Same here , trying to bulk also
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Is it not good practice to lift every other day to ensure muscle repair and growth ?
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Greek yogurt with raspberries Granola / berries / milk (high Cals) but healthy Peanut butter