dizzler1 Member

Great ! Are you sleeping deeper / better Thanks for replying

Very true

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

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…

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

This

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

Recently switched to My Protein , excellent quality Whey whether concentrate or isolate at a fantastic price

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

Yes 1 kilo a week is possible . Mostly fat though

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

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

OP would be interested to see your weekly training schedule

Rare steak anytime of the day or night

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

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

BAGELS here I come !

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

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%

Thanks guys I will stick with it for now

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

Callipers on eBay £5 best method providing you use them correctly

Spot on advice !

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

Well done for meeting your goal weight , some great advice above in particular maintain Cals . Try not to stress waiting for Monday

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

Same here , trying to bulk also

Is it not good practice to lift every other day to ensure muscle repair and growth ?

Greek yogurt with raspberries Granola / berries / milk (high Cals) but healthy Peanut butter

Thanks all , there are so many TDEE calculators with different measures . Anyway I will enjoy eating more