Training…Max OT style sets/reps, for 8-16 weeks alternated with Powerlifting for 8-16 weeks.
Gain fat easily, but with the right nutrition can lose it pretty easily too.
Don’t like losing my abs when bulking … it’s a mental thing I used to weigh 300lbs at 60+% body fat.
I have a hard time eating a lot of carbs because they cause me to have heartburn, ulcers, bleeding, gas, and diarrhea.
Does this look like it would work for gaining lean mass?
M1…shake - milk, whey, banana(P-57g, C-57g, F-14g)
M3…similar shake, just with oatmeal in it instead of a banana
M4…Fish, salad (lettuce, tomato, EFA dressing)
M5…Chicken breast, salad (lettuce, tomato, EFA dressing)
M6…ground chuck, salad (lettuce, tomato, EFA dressing)
Bedtime - maybe a milk and whey shake.
Calories 2874, P-312g (44%), C-183g (25%), F-100g(32%)
With extra bedtime shake it changes to:
Calories 3215, P-360g (45%), C-201g (24%), F-109g (31%)
Note: I hate to eat, especially in the summer time when it’s hot. It would be hard for me to fit more food into the day.
I know whole foods are probably better for building solid muscle, but another option, especially during this hot weather would be to do this:
My pre/post workout shakes are still milk/whey/banana. My 1.5 hour postworkout shake would still be milk/whey/oatmeal.
I could manage more shakes - and just have 7 of them a day all but the first two around my workouts would contain oatmeal for complex carbs.
If I did this, my nutrition for the day would be:
Calories 3997, P-399g (39%), C-399g (39%), F-98g (22%)
Do either of these sound like muscle builders, or just get fat and keep the same puny muscles?
After writing this, I stumbled across the Berandi eating articles and it appears that option 1 fits it pretty well. If I go with lots of shakes during the hot weather I guess the last 3 or 4 will have to be whey/water/olive oil shakes.