for everyone who seems to think they eat alot and cant gain weight this was 3.5 weeks out from my last show. You need to work your foods up just like you do your weights weekly:
DRINK 1.5 GALLON OF WATER DAILY
1. MULTI VIT/MULTI MINERAL WITH FIRST MEAL
2. SUPER ANTIOXIDANT WITH FIRST MEAL
3. 1000MG VIT C WITH FIRST MEAL
4. 99MG POTASSIUM WITH FIRST MEAL
5. CALCIUM CITRATE 600MG WITH FIRST MEAL AND BEFORE BED
6. MAGNESIUM CITRATE 500MG WITH FIRST MEAL AND BEFORE BED
7. FOLIC ACID TAB WITH EVERY MEAL
8. CARNITINE 500MG WITH FIRST MEAL, PRE-WORKOUT,POST WORKOUT, BEFORE BED
9. B-6 25MG WITH FIRST MEAL
EAT WITHIN ONE HOUR OF WAKING. IT SHOULD BE THE SAME TIME DAILY
MEAL 1:10 EGG WHITES WITH 2 WHOLE EGGS 2 CUP OATMEAL (DRY MEASURE)
TRAIN WITHIN 2HRS OF THIS MEAL:
PRE-WORKOUT: 1 CUP BLUEBERRIES W 500MG CARNITINE,1500MG BCAA,GLUTMAINE
10MIN INTERVAL: STEPMILL: 2MIN LEVEL 6/2MIN LEVEL 3/FOR 10MIN TOTAL
TRAINSEE REVISED TRAINING SCHEDULE)
POST TRAINING: 10MIN STEPMILL LEVEL 4
MEAL 2: 12OZ COOKED TILAPIA WITH 10OZ COOKED WHITE POTATO
MEAL 3: 10oz COOKED CHICKEN W 12OZ SWEET POTATO
MEAL 4: 10OZ COOKED CHICKEN WITH 2 CUP WHITE RICE
PRE-WORKOUT: 1 CUP BLUEBERRIES W 500MG CARNITINE, 1500MG BCAA, GLUTAMINE
10MIN INTERVAL: STEPMILL: 2MIN LEVEL 6/2MIN LEVEL 3/FOR 10MIN TOTAL
TRAIN(SEE REVISED TRAINING SCHEDULE
POST TRAINING: 10MIN STEPMILL LEVEL 4
MEAL 5: 12oz TILAPIA W 6oz ANGEL HAIR PASTA(DRY MEASURE)
MEAL 6:8OZ 90% LEAN GROUND BEEF WITH 1 1/2CUP WHITE RICE & 1/2 BUNCH ASPARAGUS
MEAL 7:8OZ 90% LEAN GROUND BEEF WITH 1 1/2CUP WHITE RICE & 1/2 BUNCH ASPARAGUS
ADJUST TIMES TO 2.5HRS AND MEALS ACCORDING TO YOUR SCHEDULE. ASK QUESTIONS
Please tell me how I can't gain weight? 43 5'9 178-180
No cardio at all this winter
Lift 5 days a week mon-fri
You have get your cals up. Dont be hesitant to eat a cheeseburger or pizza followed by some ice cream. You will gain some body fat, but you will lose it eventually. Eat what you want when you want, if you want to gain.
Forgot to add, dump the protein bars and shakes for solid whole foods. Unless u absolutely have to, then bars and shakes.
Very nice crowman, thank you for posting that. What's the macro break down on this?
honestly i never did macro with my last coach. All we did was increase oz's of food based on how i looked weekly. i just got back into it and my current with a new coach is done by macro. The goal is to start me low and bring me up seeing what I can do. He started be at 3200 cals, by day 3 i told him i was going to eat a wall. Im riding out 10days at 3700 cals and then were going to re asses and increase from there. I basically quit eating and training for 2mo while i was sick and in an out of the hospital so were just seeing what I need to progress over the next year working together.
My current is 288 protein, 404 carbs, 95g fat. This is the first time ive counted. i can already tell I can definitely increase those numbers as im hungry still lol.
honestly i never did macro with my last coach. All we did was increase oz's of food based on how i looked weekly. i just got back into it and my current with a new coach is done by macro. The goal is to start me low and bring me up seeing what I can do. He started be at 3200 cals, by day 3 i told him i was going to eat a wall. Im riding out 10days at 3700 cals and then were going to re asses and increase from there. I basically quit eating and training for 2mo while i was sick and in an out of the hospital so were just seeing what I need to progress over the next year working together.
My current is 288 protein, 404 carbs, 95g fat. This is the first time ive counted. i can already tell I can definitely increase those numbers as im hungry still lol.
There are currently 0 members watching this topic