Hey, I’m back at you once again.
All in all the food choices are much better.
I do still have a few ?'s for you. Do you have any idea of how many k/cals you are currently ingesting along with any of the amounts of Macros. Protein, fat, carbs. This will be a HUGE help to us and you.
As far as Mufasa stated yes TT has a very solid approach. It basically follows the T-Dawg 2 guideline which you could figure yourself or if you must let us figure.
You would shoot for( since we dont know your BF, I am guessing LOW from the heigh to weight ratio)
1.5 g protein per lb of bodyweight(BW)
= 247g = 990 k/cals
.4-.6g fat per lb bw Lets say .5g
= 83g = 747 k/cals
OK now the tough part. Carbs, The T-dawg calls for 75g on non training daysd and 100 on training days if I am not mistaken but this is VERY adjustable for your goals. The main thing is the timing of your carbs. around your workouts and early in the day on non training days.
I personally ( all this diet and training is VERY individaul and you must find what works for YOU) find that on a bulk I react best to around 2g of carbs per lb of BW. So for you that would be.
= 330g = 1320 k/cals.
So your total with these simple little equations would be.
= 3057 K/cals we could say 3000, or 3100. tough to say without an idea of what you are tkaing in now and/or how it is working. Are you gaining weight, maintaining or losing. Either way this would be a good starting point for you and then adjust as needed.
You should be shooting for an excess of around 500 k/cals a day.
So you could give this a two week run and see what happens. If you are gaining just right stay there. If not add or subtract as needed for the desired result. The change should mainly come in adjusting your carbs up or down, but some slight changes in fat intake could take place as well if a LARGE increase or decrease is needed.
Or simply adjust both of the to equal the total change for instance lets say this has you maintaining weight. So we need to up your intake 500 k/cals more. So that would be 250 from each carb and fats or an increase of 28g of fat roughly, and 62g of carbs.
OK I hope this makes some sense to you. Also have you read the articles yet. Do you have an idea of you BMR. What you need to ingest to maintain weight.
This will be tough to know without having been consistant with training.
OK to training. I will say with what you have supplied for info. that if you take my first suggestion and simply pick a solid program based on COMPOUND movements nailing the form and getting on a set routine you will see awesome gains. I would say you still can reep benefit from Newbie gains having never been consistant and probably never with a quality program.
OK. I gotta stop here I guess and shoot it back to you for more /'s / info.
Oh and if you do come back with more ?'s and such it may be a few days till I get back at you I am leaving this afternoon for the weekend and wont return till monday. Hopefully TT and others will continue to chime in for you. Each with there own little twist on what works for them.
A big help once again will be your current k/cal intake along with the ratios you seem to best react to. For instance 40P/30C/30F, or what ever it may be.
Hope this helps,
Phill
***** comments below.****
A little more background info:
I am 21.
I’m 6’4
165 lbs
bf% ???
I have been lifting on and off but nothing serious or for any extended period of time.
My Goals… to gain a pound a week until Feb 10.
Is this closer to what I should be eating??
- Oatmeal mixed with whey protein
1 banana
**** Good, vary you fruit choices and dont neglect berries.
- 6 eggs
Vegetables! possibly w peanut butter
Cheese
***** Looks much better
- Post work out Surge
**** No better choice here
- 2 Cups of whole wheat pasta with tomato sauce 1 chicken breast and 1 cup of veggies
*****MORE VEGGIES a cup aint much. Sorry I just gotta stress this. Also MORE FRUIT and berries, they are packed with lots of crucial nutrients as well as carbs and k/cals.
- 8 oz steak
Salad with Olive Oil
veggies - brocolli
***** MUCH BETTER
- Canned Chicken or Tuna sandwhich on 2 pieces of whole wheat bread and veggies
***** I would swap this with # 5 to get the carbs in closer to my w/o and the pro and fats closer to bed time.
- Shake with Flax oil
***** Good you might consider using ground flax in the shake as well you get the fats and a nice dose of fiber in one.