Hey Guys,
Just want to say, Im new here so be gentle :D…
I was on a different Body building forum, But it seemed pretty lame, So im here for some advice, people on here look pretty straight forward and if they dont like your s–t they tell you :D…
Been lifting a short while now,
Well on and off a couple years but never took it seriously,
Finally decided to do this, properly…I wanna gain some mass,
Can someone please comment on my Macros and Diet to see that it seems okay?
Im 26 Years Old,
Height: 5’5
Weight: 170 lbs
Im generally quite lean, I would say about 15% BF,
My lifts are not too bad, thought nothing compared to some of you guys,
I not done Benchpress for a while, but on Dumb bell press i am pushing the 90lbs for 3 sets of 3 reps last week,
Squat: 265 x 5 Reps x 3 Sets (Still feel like I can do heavier)
Deadlift: 305 x 5 Reps x 3 Sets (I think i can push this more also)
Im still “Getting to know myself” in what I can lift…
Im studying again also so my daily activity is nothing intense,
These are Macros I calculated;
Calories: 3071
Protein: 217g
Fat: 76g
Carbs: 371g
My Diet Mostly Consists of:
Breakfast:
3 Whole Eggs
3 Egg Whites
3 Pieces Brown Bread
250ml of Low Fat Milk
2nd Snack
Weight Gain Shake (This will be something like Mutant Mass, Food at my college is s**t)
Lunch (Depends if im at home or college, if if at home gonna be some chicken and brown pasta)
3rd Snack:
Weight Gain Shake (Home made Shake, Natty PB, Oats, Milk, Bannana etc)
Weight gain too expensive to use ALWAYS, I prefer to make own
Dinner:
Chicken and Brown Pasta
Afterworkout:
Chicken and white pasta
Thats my diet in a nutshell,
I will adjust itso it hits my macros
Let me know if this all looks okay please guys
And give me advice :D…
In regards to the workout,
I have been doing Layne Nortons PHAT , though im wondering is this just a “Fad”, I hear good things about Wendlers 5/3/1 , and you can add some Hyper trophy assistance exercises to help with mass gains,
I been having Okay progress in terms on gains on my lifts with the PHAT but i lately felt weaker in some lifts (Mind you i have not de loaded yet),
Am i worth going to Wendlers 5/3/1? or just having a De-load and rest and hitting PHAT again?
Look forward to hearing from everyone :D…
Thanks!