- 01-06-2013, 06:09 AM
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
- 01-06-2013, 05:26 PM
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.PES Representativehttp://www.pescience.com/insiderhttp://www.selectprotein.com
- 01-07-2013, 03:22 AM
01-07-2013, 03:31 AM
01-07-2013, 12:02 PM
01-07-2013, 01:46 PM
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 .
01-07-2013, 01:57 PM
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 !
01-07-2013, 01:59 PM
01-07-2013, 02:08 PM
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
01-07-2013, 02:13 PM
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.
01-07-2013, 02:14 PM
01-07-2013, 02:14 PM
01-07-2013, 02:15 PM
01-07-2013, 02:27 PM
01-07-2013, 02:36 PM
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