alright, so i went ahead and tried the online calorie tracker cause you guys said i needed to be eating more...so i tracked what i took in today and here were my totals. i thought the calories were a lil high....3498(Calories)..123(fats)..480(carbs)..148(Protein)...now i weigh right around 145 pounds, 6'0 ft. an im 21yrs.. so it seems my protein level is fairly close but if i did it right my calorie intake is way high by like 1000...should i keep my intake this high or lower my calories...cause im tryin to take the advice given but the numbers dont seem right.
slow progression
- Thread starter redneck_cowboy
- Start date
if you normally eat 3400 calories..that just means you have a fast metabolism..no matter what a calculator says..if you lower it, how do you expect to gain mass?
list what you ate today and we can see if you need to make some adjustments... I think your protein might be kinda low... you might not be eating protein at every meal.
It'll underestimate in your case because you are at a light weight and a low body fat %. Instead of using Harris-Bennedict, use the fat free mass formula. This gives you...
Your RMR is 1908 Calories per day. Formula: RMR = 1.3 * Fat Free Mass (in kg) * 24
Now multiply for a moderate activity level (1.55, assuming you are doing no cardio - and you shouldn't be! Though walking and daily activities and such are fine, if you do a lot of them you need to factor them in and raise calories even more) and you get 2958, about 600 calories higher than what you were likely getting. This means that you are eating at only a slight surplus, assuming this formula is dead on (and chances are it isn't, because they're only guidelines based on theoretical averages).
You obviously have a big ass fire inside, so that isn't gonna be enough. I'd say push it up to 4000 and see what happens. Though as others have said your complaining about your gains is completely ridiculous. That is fantastic progress. But you may be a mutant who can do even better, so eat even more! Reevaluate every two to three weeks with photographs, measurements and how fat you look/feel like you've gotten. Leave calories alone or decrease a little if/when you feel like you are suddenly eating enough to put on some fat in addition to muscle.
Edit: Also, what are you doing in the gym? If I had to guess from your physique it'd be 8 sets of 100 crunches each and nothing else?
Kidding, but seriously. Nutrition is most of the game, but you don't want to be developing imbalances either. Or if they're natural, you want to be proactive in correcting them.I notice you've only provided pictures of your "bar muscles". You know, what's on top and can be seen from the front. What about the back? Your lower body?
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for example today i ate exactly this
first meal 8am - bowl of oatmeal with a glass of water and an orange.
second meal 10:30am - bowl of vegetable soup with a peanut butter sandwich and a half glass of 2% milk.
third meal 12:30pm - one pork chop, about a full cup of Baked beans with a half glass of milk and a salad.
fourth meal - 4pm - peanut butter sandwich with a bowl of Roman Noodles, a glass of orange juice.
Fifth meal - 7pm - peanut butter sandwich with an apple and a salad with a glass of orange juice..
usually i eat about 2 or so meals more than this per day but i was extremely busy today so i only got about 5 in.
It'll underestimate in your case because you are at a light weight and a low body fat %. Instead of using Harris-Bennedict, use the fat free mass formula. This gives you...
Your RMR is 1908 Calories per day. Formula: RMR = 1.3 * Fat Free Mass (in kg) * 24
Now multiply for a moderate activity level (1.55, assuming you are doing no cardio - and you shouldn't be! Though walking and daily activities and such are fine, if you do a lot of them you need to factor them in and raise calories even more) and you get 2958, about 600 calories higher than what you were likely getting. This means that you are eating at only a slight surplus, assuming this formula is dead on (and chances are it isn't, because they're only guidelines based on theoretical averages).
You obviously have a big ass fire inside, so that isn't gonna be enough. I'd say push it up to 4000 and see what happens. Though as others have said your complaining about your gains is completely ridiculous. That is fantastic progress. But you may be a mutant who can do even better, so eat even more! Reevaluate every two to three weeks with photographs, measurements and how fat you look/feel like you've gotten. Leave calories alone or decrease a little if/when you feel like you are suddenly eating enough to put on some fat in addition to muscle.
Edit: Also, what are you doing in the gym? If I had to guess from your physique it'd be 8 sets of 100 crunches each and nothing else?
I notice you've only provided pictures of your "bar muscles". You know, what's on top and can be seen from the front. What about the back? Your lower body?
lol i know u guys think im doin a lot of core work but really im not..actually i have cut back a lot lately...but normally here is what my workoutslook like
Week One
monday, Thursday, and Saturday- (FBW)
chest- butterfly - pyramid workout - 2 sets
Biceps - inclined Curls - pyramid workout - 2-3sets
triceps - push downs - pyramid workout - 3 sets
Shoulders - lateral raise - pyramid workout - 3 sets
traps - shrugs - 2 sets at one consistant weight
Calfs - Calf Raises - pyramid workout - 3 sets
Quads- leg extensions- pyramid workout - 2/3 sets
back - machine extension - 2/3 sets of pyramid workout
core - a few crunches
obliques - side bends no certain number
Week Two
Monday, Thursday, and Saturday (FBW)
Chest - Bench Press - one consistant weight at 2/3 sets
Biceps - Concentrated curls - consistant weight 2/3 sets
triceps - Extensions - consistant weight 2/3 sets
shoulders - upright rows - consistant weight - 2/3 sets
traps - shrugs - 2 sets consistant weight
calfs - raises - consistant weight - 2/3 sets
quads - leg press - 2/3 sets of consistent weight
Back - body weight extension - 2/3 sets
core - crunches
obliques - side bends and side crunches
all my workouts are done with very little machines and all dumbells
Hey sorry, I kinda lost track of this thread.
No offense but that diet is ****ty for bulking. Ditch all those peanut butter sandwiches and add in more protein! Get protein in at every meal brotha!
You only have one meal with significant protein in there, the pork chop meal.
Ramen noodles, peanut butter sandwiches, vegetable soup, oatmeal.... that **** won't get you muscles.
Start eating steak, chicken, etc.
I know i dont have a substantial amount of protein at Every meal but if im supposed to be gettin one gram of protein per body pound i make sure and get that every day one way or another..and i do eat chicken breasts and things of that sort this was just kinda a slower day when i hadnt had much in the house cause things start gettin a little expensive so its hard to eat stuff like that even 2 times a day let alone every meal..but im still doin my best to eat these things its just hard on a college budget.