I remember about three months ago I was afraid to eat more than 2800 kcal a day, and my lifts and progress were showing it. I was clueless about nutrition, knew very little about the break down of carbs, fats and proteins and was really frustrated.
I have gone from being scared and clueless about food to eating roughly 4000 kcal each workout day with a split of 45 - 50 per cent Protein, 20 - 25 per cent Carbs, and 30 - 35 per cent Fats (M/P/S split).
The saying that you get big in the kitchen, not the gym has become my everything. I just can’t express how important it is to have your nutrition in check. While I am still relatively new to all of this as I haven’t been lifting more than a year I am seeing wonderful results from a super clean, super calculated eating regiment. I use www.fitday.com to help me easily track what I am eating and how much.
This is what today looks like:
Calories Eaten Today
Total: 4152
Fat: 134g 1207kcal 31%
Sat: 33 293 8%
Poly: 53 474 12%
Mono: 42 377 10%
Carbs: 286g 853kcal 22%
Fiber: 73 0 0%
Protein: 449g 1797kcal 47%
Alcohol: 0 0 0%
I have gradually worked up to ~4000 kcal a day from about two months ago starting at ~2800. I have seen almost no fat gains, but strength gains are going up very nicely as well as appearance.
Stats are
5’10"
175lbs
21 years old
been lifting really solid and consistent for 5 months. I started at 145 about 7 months ago.
What do y’all think?