9am bowl of porridge, 3weetabix, whey shake, multivit
11.30 chicken breast sandwedge x2 with salad
2.00 protein shake, bannana
4.00 train
5.00 whey shake
7.00 steak onion veg, brown pasta with ragu sauce or chicken breast
10.00 tuna bake patato with fruit.
i am taking 30mg a day with 2 liv-52
traing 4 days a week
.
I don't think that's 4500 calories unless your shakes are some crazy abomination.
Agreed, I dont think thats enough calories bro. Looks like it may be around 3 maybe 3500k to me. This is an example of my diet when i was on my epi Cycle... Its 5000k . Yeah it looks like only 500 more than what your eating but i find it a little hard to believe your getting 4500 on that diet. You should try using fitday.com, Thats where i pulled my numbers from. Heres an example of what a Accuratly calculated 5k day looks like.
2 Cups Oatmeal ( Blended in shakes)
2x Boneless Skinless Chicken Breasts
2 Cups Non Fat Milk
4 Scoops Whey
3 TableSpoons Olive Oil (in Shakes)
6 Cups Broccoli
1 Romane Heart
1 Banana
4 Table Spoons of Peunut Butter
3 Cups Mashed Potatoes
Turkey & Swiss Sandwich
3 Cans of Tuna
6 Cups of Brown Rice
--------------------
5000K
422P
550C (little higher than i wanted)
96F
I think you have a good base of foods you just need to eat more. When i started getting my cals up to about this, thats when epi really kicked in for me, Around day 14-15. I was in the same position, wondering why i wasnt gaining. Once you increase Calories i bet you will start to see more gains. One thing that helped me was making like 750--100 Cal Shakes. 2 Scoops Whey, Either Nonfat Milk or water, 1-2 Tablespoons of Penut Butter or honey, 1 Cup of Oatmeal, and 1-2 Tablespoons of olive oil. Blend it. I got on of those Hand Blenders from target for like 20 bucks, It was my best friend. Try that. These shakes help but make sure you Getting Majority from REAL FOOD!!! Plus its super important your getting at least 8 hours of sleep. 10 is the sweet spot for me. For me that helped so much. But id try that and then in about a week if you havent noticed anything let us know. Keep it up though.