hey guys - im new to this forum and first of all i want to apologize for my english if its incorrect , because im from europe
okay i need your advice although ive been working out for two years now but there werwnt any big results showing up!
dont get me wrong , im not skinny but i need definately more solid gains!
im 18 years old, about 180 cm tall and weigh about 170 lbs .
i workout 4 times a week doing monday& thirsday upper body and tuesday and friday lower body
on days i workout i have an intake of 210gr protein ,320gr carbs and 85 gr fat - when im not working out i mutiply the carbs of each meal by 0.7 to get 30% less carbs in!
the problem atm is : i start storing bf and i dunno why ?
normally i eat :
8 am 150 gr oats and 30 gr whey
9.30 112gr whole wheat bread with 30 gr turkey breast
11 am workout with pwo : 30 gr whey & 50 gr rice cakes
2pm lunch - 150 gr chicken breast ,160 gr rice and 30 gr nuts
6pm 150 gr chicken breast ,30gr nuts
11pm 250 gr cottage cheese and 30 gr nuts
leaving a total amount of 2970 kcals !!
is there anything i should improve?
PLS AM LET ME GROW!!!