i’m 180cm for 71 kilo, 3500 calories i was 3000 ~ but because i start to work i improve the calories, i walk a lot (help nursing worker), iam i have a faster metabolism, for a long time when was young and even 23/25 my weight was 57 kilo, now is a bit better.
i will check in the middle of the next month, how much i gain or not if i need to improve more or not, i have little fat in my stomach but is still ok i guess, soon i as can i will post some picture but is close to that
i don’t progress so much than that but still is ok, i stop gym before ago in the end of the confinement but now iam going ok.morning always same: 1046 calorie
grape juice: 200 ml
eggs: 4
jam 30g
snicker (my little cheat ^^)
stewed fruits
2 sliced bread
Lunch 939 calorie
nuts 20g
stewed fruits
rice basmati 100g
chicken/fish… 80g
100g leguminous plant ( kidney bean and so on…)
15g black chocolate 80%
Vegetable 100g or lettuce
Dinner 850 calorie
same than lunch just pasta and not rice, and always mixt the meet or fish
i don’t calcul oil and so on in the salade or vegetable
Snacks: 788 calorie ( what i take in the work and in the day)
shaker oat 100g, rice milk 200 ml banana, coco nut grate 10g
clementine and so on
white cheese before to sleep
whey isolat
i try to not consume so much dairy product
total: 3500 calorie ~
144 protein
477 carbo
34 fibre
115 lipid
i mixt when i can the fruits, vegetable, salad, always in the lunch in the dinner one time
i would like to stop to take the isolate whey but i reduce the meet so i keep but i will take casein and stop isolat whey, maybe that will be better if i had a fast metabolism.
If i don’t gain some weight next month i will try to improve, if u can give me some advices and good aliments maybe that i can add if i need to improve, is crazy, come peoples just with 2400 calories they have the same weight than me for 3500 ^^’
22 december was 71~ kilo, so i will waiting next month
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i also mixt oil and i take always the good one for the health
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complement omega 3, creatine, zmb, glycine, collagen, vitamin D
thank