holy fuck. That's insane. Glad to you survived and are in good spirits.
I gain weight like no one I know at 3,000 Kcals per day. My coach, who works out a lot more than I do and is 20 years younger, has to eat 6,000 to 7,000 kcals per day just to keep his bodyweight where it is (about 210 lbs). So everyone is different.
I would increase your macros until you are gaining steadily. If you are gaining more than 1 lb per week, you are going to get too fat. Even 1 lb per week is a lot and will get you fat over a long period of time. My coach has convinced me to diet down to sub 10% and to gain no more than 1 lb per month going forward. He says at my age it is so hard for me to lose fat, I should take it off and keep it off, and do very slow bulking. After struggling for over a year to take off the last 20 lbs to get a 6 pack, I have come to see the wisdom of his advice.
at 200lbs I can easily gain at 3500. Maintain at 3000 and at the end of my cutting phase be around 1800-2000 cals.
I eat about 3500 a day and stay around 180 (+/- 3lb).
usually around 1g protein per lb of bw but was short today. make up for it tomorrow.
4 eggs, 2 protein pancakes 16 oz chocolate milk 780 cals
pb&j sandwich 650 cals
jalapeno cheesy bagel 300 cals
tony's frozen pizza 1200 cals
3 scoops of vanilla ice cream, 2 scoop of whey isolate and 5 frozen strawberries 600
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