- 03-27-2009, 04:08 PM
I've played the bulking game for a long time now and don't seem to gain much weight. I currently weigh around 168 and would like to get up to 175-180. I lift 5 days a week. I've been trying a new diet that consists of 3600 to 3900 calories a day. I also am taking in around 280 grams of protein along with around 240 carbs a day. Is this going to be enough to put on a solid 10 lbs? Any help would be great!
- 03-27-2009, 04:16 PM
280g protein~1120 kcals
240g carbs~960 kcals
I highly doubt you're eating over 160g of fat per day, which is about what you would need to make that nearly add up to 3600 kcals.M.Ed. Ex Phys
- 03-27-2009, 04:47 PM
03-28-2009, 01:56 PM
My maintenance is 2600 so I'm looking to get 1000 to 1200 over that a day.
03-28-2009, 02:00 PM
04-02-2009, 04:24 PM
If you lift 5 days a week when do you recover and grow?
How much do you sleep every night?
04-02-2009, 04:48 PM
I take 2 days off a week to recover. I sleep about 8 hours a night depends on my schedule. I eat every 2 hours and maintain a good diet. Its just going to take time I've already gained 3 lbs in a week and a half so it's a matter of time.
04-02-2009, 04:54 PM
I ask about the sleep because good sleep is key to growing. Our bodies conduct Protein-synthesis ( the process of converting protein into muscle, to rebuild the muscle that is torn on our daily activities) during high REM sleep. High REM sleep comes from a solid sleep pattern. 8 hour is perfect I'm actually jealous.
04-02-2009, 04:57 PM
Here is a breakdown of my diet. My snacks are not always the same everyday but this is a breakdown of what I consume daily. At times I switch the order of snacks or replace certain things with peanuts or more fruit. Just depends on what food I have at the house and what my schedule is like. Every morning I take a multivitamin and fish oil.
Breakfast: 3 eggs
Bowl of oatmeal
2 pieces of toast
Glass of whole milk
1 serving of natty peanut butter
Pre-workout: Protein shake with half and half and fruit
Post workout: Protein shake with half and half and fruit
Snack: Tuna (mixed with mayo) on bread (2 sandwiches)
Glass of whole milk
Snack: 1 serving peanut butter
Baked potato w/ sour cream & shredded cheese (occasionally)
Dinner: Chicken breast or fish
Before Bed Snack: Cottage cheese and Protein shake
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