I was eating something like 3000 calories per day on exercise days, and a little less on non exercise days. I found that if anything below and i was not gaining anything. At times i was doing carb cycling(around 2months), but was not very regular. Also, for 3 weeks or so i gave up exercising due to some personal reasons.
From what i understand, i think i may have very poor insulin sensitivity…
Before beginning ABBH, i just did some shit on my own. here;s my typical routine:
day1: inclined dumbell press, pull downs, shoulder press.
day3: deadlift, crunches, leg raise, calf raise
day5: straight dumbell press, dips, some bicep & tricep work.
day6: seated row, leg press, leg curls, cardio 10-15 min. on treadmill. (not very regular)
i used to do 3x8 or 8x3 of the above. i tried squats but i think my body isnt designed for them. i coudnt move higher on weights and had severe joint pains.
My diet looked like:
morning: a banana, milk+whey+oats, 2 sandwitch buns with some vegetables
afternoon to evening: every 3-4 hrs, a 6inch sub.
Overall consumed roughly 150g proteins per day.
also, a whey protein shake before exercise and protein+dextrose shake after.
Congratulations on the weight gain, however you’ve gotten a bit chubby… what has your diet looked like? You definitely should have and should BE eating a shit load, but it looks like too much McDonald’s IMHO.
What did your training look like?
I would try cleaning up your diet while lifting heavy, doing a compound based program for awhile such as Mark Rippetoe’s Starting Strength, and that should hopefully lean you out some and add some muscle, especially since it looks like you’re a beginner.
I’m sure many will disagree, but just my two cents.