Beginner help

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    Beginner help


    I've been lifting and supplementing for awhile, but supplements and lifting won't get you anything with a bad diet. I've been trying to start a bulking diet and I've been with it for approx. 3 weeks and I can't see any difference. I don't know if I'm doing something wrong or if I'm just expecting things too early. I'm 6'0 at 170.

    My diet
    In the morning I eat oat meal with an apple or banana with fish oil. with usplabs test powder and 3 caps of prime

    Whey protein shake a couple hours later

    Lunch
    2 chicken sandwiches with carrots and spinach with 2 prime

    Pre workout
    1 cap of kre alk. efx pro, 2 prime, 1 scoop of c4 mixed with 4 no3 caps

    Post
    Aftershock recovery with an apple or banana

    Dinner
    2 beef patties, fruit, fish oil, 2 prime

    Before bed
    Casein shake

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    So how many calories is that? If you aren't gaining any weight with that add 500 more calories. You'll also want to aim for around 1g protein per bodyweight, 0.5g fat per bodyweight and fill the rest in with carbs. General rule
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
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    Quote Originally Posted by xigotmailx View Post
    So how many calories is that? If you aren't gaining any weight with that add 500 more calories. You'll also want to aim for around 1g protein per bodyweight, 0.5g fat per bodyweight and fill the rest in with carbs. General rule
    What are some other foods I should include to give me those calories? I'm allergic to peanuts and I know they are a good source so I need an alternative
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    I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
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    how about adding a weight gainer in there, easy way to add an extra 1,000 cals to your diet
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    Quote Originally Posted by xigotmailx View Post
    I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well
    Thanks man
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    what's your source for food, do you cook it at home or ?
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    Quote Originally Posted by Russianog View Post
    what's your source for food, do you cook it at home or ?
    I cook it at home
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    Quote Originally Posted by xigotmailx View Post
    I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well
    This. That doesn't seem like a lot of calories for somebody trying to bulk.
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    Research and learn how to count your macros,this will help you greatly.The meals you layed out are no where near what a bulk should consist of,I easily eat close to that or more by lunch time when I am bulking.
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    Quote Originally Posted by Mack411 View Post
    Research and learn how to count your macros,this will help you greatly.The meals you layed out are no where near what a bulk should consist of,I easily eat close to that or more by lunch time when I am bulking.
    Really? What do you eat on a average day?
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    Quote Originally Posted by riseabove5 View Post
    Really? What do you eat on a average day?
    I am not being rude but not going to break down my meal intake,but as I said before look into learning about tracking your macros.As far as calories,when I am bulking I hit 4000+ no questions asked.
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    Quote Originally Posted by Mack411 View Post

    I am not being rude but not going to break down my meal intake,but as I said before look into learning about tracking your macros.As far as calories,when I am bulking I hit 4000+ no questions asked.
    No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.
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    Quote Originally Posted by riseabove5 View Post
    No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.
    It doesn't really matter when you eat. Just try to get the 1g protein x BW and 0.5g fat x BW, then fill the rest in with carbs or more protein. I can bulk on 3k calories but right now i'm at 2.5k maintaining weight at 180, btw 5'10". I keep it very simple *aka same thing everyday* because I don't mind eating the same thing everyday. It's easier for me that way:

    Meal 1
    Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg 10mg 1g 4g
    Prego Traditional - Spaghetti Sauce, 1/2 cup 80 11g 3g 2g 0mg 470mg 7g 3g
    Barilla - Whole Wheat Thin Spaghetti, 3 oz. 300 62g 2g 11g 0mg 15mg 3g 9g
    Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz ) 391 0g 20g 48g 151mg 148mg 0g 0g
    Meal 2
    Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg 10mg 1g 4g
    Prego Traditional - Spaghetti Sauce, 1/2 cup 80 11g 3g 2g 0mg 470mg 7g 3g
    Barilla - Whole Wheat Thin Spaghetti, 3 oz. 300 62g 2g 11g 0mg 15mg 3g 9g
    Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz ) 391 0g 20g 48g 151mg 148mg 0g 0g
    Meal 3
    Protein - Protein Shake, 2 scoop 280 6g 5g 54g 140mg 340mg 6g 0g
    Milk - Reduced fat, 2% milkfat, 2 cup 244 23g 10g 16g 39mg 200mg 25g 0g
    TOTAL: 2,498 265g 69g 202g 481mg 1,826mg 53g 32g

    I'm also on the intermittent fasting protocol, where I try to eat all of this within an 8 hour window...normally I finish within 4-6 hours
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
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    Quote Originally Posted by xigotmailx View Post
    It doesn't really matter when you eat. Just try to get the 1g protein x BW and 0.5g fat x BW, then fill the rest in with carbs or more protein. I can bulk on 3k calories but right now i'm at 2.5k maintaining weight at 180, btw 5'10". I keep it very simple *aka same thing everyday* because I don't mind eating the same thing everyday. It's easier for me that way:

    Meal 1
    Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg 10mg 1g 4g
    Prego Traditional - Spaghetti Sauce, 1/2 cup 80 11g 3g 2g 0mg 470mg 7g 3g
    Barilla - Whole Wheat Thin Spaghetti, 3 oz. 300 62g 2g 11g 0mg 15mg 3g 9g
    Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz ) 391 0g 20g 48g 151mg 148mg 0g 0g
    Meal 2
    Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg 10mg 1g 4g
    Prego Traditional - Spaghetti Sauce, 1/2 cup 80 11g 3g 2g 0mg 470mg 7g 3g
    Barilla - Whole Wheat Thin Spaghetti, 3 oz. 300 62g 2g 11g 0mg 15mg 3g 9g
    Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz ) 391 0g 20g 48g 151mg 148mg 0g 0g
    Meal 3
    Protein - Protein Shake, 2 scoop 280 6g 5g 54g 140mg 340mg 6g 0g
    Milk - Reduced fat, 2% milkfat, 2 cup 244 23g 10g 16g 39mg 200mg 25g 0g
    TOTAL: 2,498 265g 69g 202g 481mg 1,826mg 53g 32g

    I'm also on the intermittent fasting protocol, where I try to eat all of this within an 8 hour window...normally I finish within 4-6 hours
    I can see why you might say it doesnt matter what you eat,as some people dont care to do a dirty bulk.The calories do still need to be as clean as possible within reason,he needs to watch his sugars and sodium and all the common bad things we all know of.I could go on a dirty bulk and gain an unheard of amount of weight,but who wants to gain all that bad weight,the cleaner his diet the cleaner his gains.
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    Quote Originally Posted by riseabove5 View Post
    No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.
    Try not to worry so much about timing. Just get in your total cals for the day. Have you tried to determine your TDEE?
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    I agree with you on that it matters what you eat, I had said when though. Definitely keep the foods you eat clean, real foods will keep you full and allow you to eat more. Hell, I could be eating 24oz of chicken a day and hit the same amount of calories than the 12oz of beef.

    For the OP, check out myfitness pal. It made figuring out my diet so much easier because of the amount of data they have collected on the nutritional values of like every food. I was reluctant at first to try something new out, but dam it made life sooooo much easier.
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
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    Quote Originally Posted by xigotmailx View Post
    I agree with you on that it matters what you eat, I had said when though. Definitely keep the foods you eat clean, real foods will keep you full and allow you to eat more. Hell, I could be eating 24oz of chicken a day and hit the same amount of calories than the 12oz of beef.

    For the OP, check out myfitness pal. It made figuring out my diet so much easier because of the amount of data they have collected on the nutritional values of like every food. I was reluctant at first to try something new out, but dam it made life sooooo much easier.
    My appologies,I simply misread your post.
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