I used to be heavy in high school and now I'm in pretty decent shape. I'm 5'7 143 (roughly) and can run 4 miles jogging pretty easily. I've been lifting for a little while now, but nothing serious. Just enough to burn calories and stay in shape. I'm paranoid about becoming heavy again...But, i can see abs a bit when i flex. Although, i still have that little bit of that pudgy fat in my stomach, but not much.
My new mission is to get bigger. The only way for me to do this is eat more calories than i burn a day...I have small arms and want to get bigger. I have a medium build, because i was bigger at one point. (5'7 185) I used to not be active either. Although, I'm paranoid about getting heavy again, since i potentially feel like i will gain weight quickly. This makes it difficult. I know i won't be a hard gainer and i can gain the weight. My plan is to consume about 2600-2900 calories a day and workout 3 days a week hitting every muscle, no cardio. Maybe once a week, but minimal. I'll do my abs Tuesday and Saturday, while Mon, Wed, Fri, will be heavy lifting days. (different muscle groups) I'll do heavy weight, low reps. These workouts shouldn't take longer than 40mins. I do 30-60sec breaks before the next set.
I'm paranoid about fat gain, so i plan on not eating more than 25% fats through this diet. Getting the other sources from protein and carbs. No added sugar, only natural. So, my ratio is about 40/40/20. Carbs, protein, fat.
This is how food looked today.
2 servings of oatmeal with a cup of fat free milk. bowl of cereal (shredded wheat) with a cup of fat free milk. 1 banana (about 700 calories, a little less)
3 hours later a pure protein bar. 190 calories.
2.5 hours later a 6 inch chicken teriakyi sub from subway with a bag of fat free chips. 370 calories from the sub, plus 75 with the chips.
3 hours later a weight gainer protein drink. 620 calories, 4g fat, no saturated fat. 50g protein.
2 hours later a couple small slices of lasagna. Yes, i know that's bad, but i was low on fat and it was in the house...
I'm snacking on a couple of almonds and probably a little cottage cheese before bed.
How does this look, should i change anything?
I understand I'm going to gain fat no matter what, but I'm trying to gain much more muscle and hope that gaining this weight will make me look more healthy. Hence, making the bit of fat i put on less noticeable and the muscle more revealing. I'm just concerned, because i have a feeling my body type will just store fat in my abdominal area. Also, will not eating enough fat be a problem? For instance, if i only had 10-15% fat of my total calorie intake, could this lead to a problem?
Thanks for the advice.
My new mission is to get bigger. The only way for me to do this is eat more calories than i burn a day...I have small arms and want to get bigger. I have a medium build, because i was bigger at one point. (5'7 185) I used to not be active either. Although, I'm paranoid about getting heavy again, since i potentially feel like i will gain weight quickly. This makes it difficult. I know i won't be a hard gainer and i can gain the weight. My plan is to consume about 2600-2900 calories a day and workout 3 days a week hitting every muscle, no cardio. Maybe once a week, but minimal. I'll do my abs Tuesday and Saturday, while Mon, Wed, Fri, will be heavy lifting days. (different muscle groups) I'll do heavy weight, low reps. These workouts shouldn't take longer than 40mins. I do 30-60sec breaks before the next set.
I'm paranoid about fat gain, so i plan on not eating more than 25% fats through this diet. Getting the other sources from protein and carbs. No added sugar, only natural. So, my ratio is about 40/40/20. Carbs, protein, fat.
This is how food looked today.
2 servings of oatmeal with a cup of fat free milk. bowl of cereal (shredded wheat) with a cup of fat free milk. 1 banana (about 700 calories, a little less)
3 hours later a pure protein bar. 190 calories.
2.5 hours later a 6 inch chicken teriakyi sub from subway with a bag of fat free chips. 370 calories from the sub, plus 75 with the chips.
3 hours later a weight gainer protein drink. 620 calories, 4g fat, no saturated fat. 50g protein.
2 hours later a couple small slices of lasagna. Yes, i know that's bad, but i was low on fat and it was in the house...
I'm snacking on a couple of almonds and probably a little cottage cheese before bed.
How does this look, should i change anything?
I understand I'm going to gain fat no matter what, but I'm trying to gain much more muscle and hope that gaining this weight will make me look more healthy. Hence, making the bit of fat i put on less noticeable and the muscle more revealing. I'm just concerned, because i have a feeling my body type will just store fat in my abdominal area. Also, will not eating enough fat be a problem? For instance, if i only had 10-15% fat of my total calorie intake, could this lead to a problem?
Thanks for the advice.