your advice seems legit but how should i change my diet or workout routine according to you ?
because i dont get it that i wont put up any muscle weight , i started working out two years ago but the first year with a bad diet ( you know a typical beginner " wow I drank a protein shake , the next meal does not need to contain a lot protein etc lol )
the second year was better , i used more carbs and got my diet right but did a LOT martial arts ( 6 days a week taekwondo and mma ) so it was very difficult to put on any weight, now i only do mma on the weekend and 4 times lifting weights- do you think with that amount of food i eat its possible to gain some muscles ?
best regards and thanks for your time and advices , really appreciated
What are your favorite Protein sources? things that you can eat for days? Chicken, tuna, turkey? what do you like to eat in terms of pure protein?
I love me some tuna and Chicken
This is my diet
Breakfast-
1 cup of oats~50-60 carbs
2 scoops whey-60-70g protein
Lunch-
4 Tuna Cans~80grams protein
some mayo not too~15g fat
1 can of veggie mix
20 wheat crackers~40g carbs
Dinner-
5 Chicken cans~80-100g protein
some mayo~15-20g fat
Wheat crackers~40-50g carbs
If I workout
Protein shake-2 scoops~60g protein
Waxy maize~80g carbs
--------------------------------------------------------
protein 280
carbs 220
fat 50
--------------------------
2450 kcals on workout days
and its plenty of food
maybe not perfect diet but i can stick to it no problem and im making progress, find something you can stick to
2450 kcals
I was 220lbs now 190 lbs
kept a lot of muscle significant fat loss sitting around 11% bf atleast i believe thats what accumeasure says i was around 16% about 2 months ago (almost 2 1/2 months ago)