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    Has anyone got a meal plan of what to eat and when to eat as I'm trying to add lean mass and at the min what I'm doing is obviously not working as we'll as I'd like it to I've tried allsorts seriously does my head in at times I can't seem to put on weight even been to the doctors what a waste of time that was. A meal plan would be highly appreciated thanks

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    Have you looked into finding out your TDEE? Once you do that split your macros how you want (ex. 40p/40c/20) and get your total calories needed from protein/fats/carbs.

    Gotta experiment with how your body works by how many carbs and fats you put in your body and see what happens.

    .5 grams of fats per pound. 1-1.5 grams of protein per pound. Then if you want go 1.5-2 grams of carbs per pound.

    Mainly make sure your getting your protein and fat calories in then however many calories you have left from your TDEE, fill with carbs and/or wherever else you wanna get the calories from (protein, fats).

    I doubt anyone is gonna make you a meal plan. So I hope what I just said helps.
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    Probly gunna sound thick here but wats tdee mate? An wud you go docs to find that out?
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    Thanks for the info summat ile look at doing from now on .
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    Quote Originally Posted by BamBams View Post
    Probly gunna sound thick here but wats tdee mate? An wud you go docs to find that out?
    TDEE = total daily energy expenditure.

    If you Google it, it will tell you all about it and help you find your TDEE. And no you don't need to see a doc to find it out.
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    Had a look at my Tdee an it came up with 2560 , so is that how much I'm burning ? I've added up today's calories an it was around 4400 .
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    I've had a look at my Tdee an it came up with 2560 so does that mean I've gotta probly double that to start puttin weight on I've counted today's calories at 4400 an probly gunna squeeze some more in cus these danabol are making me feel like I'm hungry but I've only just eaten lol !
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    Quote Originally Posted by BamBams View Post
    I've had a look at my Tdee an it came up with 2560 so does that mean I've gotta probly double that to start puttin weight on I've counted today's calories at 4400 an probly gunna squeeze some more in cus these danabol are making me feel like I'm hungry but I've only just eaten lol !
    If you want to put on fat, sure. Go ahead and triple your tdee. You're only going to put on about 1-2 lbs of muscle a month max without ph/aas help. Aim for a surplus of 500 cals/day to keep gains lean
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    I don't want to much fat but suppose a little would be ok I am pretty lean is that maybe why I'm not seein much gains aswell as the calorie intake aswell but will sort that I'm gunna eat like a fat kid eats chocolate cake
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    Ya shoot from roughly 500-750 calorie surplus a day. If you start to notice fat gain to quickly then drop your calorie suprlus and see what that does. Like I said some people are carb sensitive or fat sensitive so you just gotta play around with them and see what works best for you.

    I've been messing with my diet for a long time and still don't have it down. Takes time and patience.
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    Quote Originally Posted by BamBams View Post
    I don't want to much fat but suppose a little would be ok I am pretty lean is that maybe why I'm not seein much gains aswell as the calorie intake aswell but will sort that I'm gunna eat like a fat kid eats chocolate cake
    If your not gaining its because of your diet, training, and recovery.
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    Ok mate thanks for the advice appreciated . Will have a go see what happens !
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    When I got few mins ile write down everything I do in 1 week including training see what u think
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    Quote Originally Posted by BamBams View Post
    I don't want to much fat but suppose a little would be ok I am pretty lean is that maybe why I'm not seein much gains aswell as the calorie intake aswell but will sort that I'm gunna eat like a fat kid eats chocolate cake
    I did not understand anything that you just said but let me put it this way. If your numbers are right and you eat at 4400 cals/day you will put on 15 pounds in a month. If you put on 2 pounds of muscle, you will have put on 13 pounds of fat.
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    Ile have a go and see how it goes with loading more calories
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