27yo/145lbs/5'6" - time to bulk

[Skailes]

Hello again!

Okay so i tallied up my Macros.
2350calories
200p/240c/65f

*Included carbs from fruits. about 90 carbs total. Should i not include these?
*NOT include carbs from veggies

Thanks

Fruit of course you would count these carbs and cals as I've known more than one guy who got very fat eating bananas as he felt that as this was a fruit he was safe.....WRONG! And damn did he gain some serious BF......Really other than green leafy veggies as not being a real issue when it comes to cals all other foods must be counted in total so pro, carb, fat.

[Wildo]

Perfect........ i'll stick with this diet for for a month or so and see how it goes.
thanks all!!!!!!!!!!!!!!!!!!!!!
!!

[Wildo]

Hi Guys,
Back again. So this diet worked so-so for me. I believe my calories was still a little on the low side, but i did gain at least 1 lb. I dont know how much, but i do appear thicker than i use to be.
Anyway my question is, time to cut weight again.
So far my macros is around 215p/215c/70f. planning to cut to 215p/150c/60f for the next 4 weeks (before heading to mexico). Is this the correct way to cut fat for a month or so?

[IronRobi]

I may be coming late to this one, but I feel this needs to be said. What I notice skimming through this whole thread is that you had an IFBB PRO, a national level competitor, and at least 1 other competitor all giving you roughly the same advice. You needed more cals and roughly 300p/200c/70f. You chose to continue your own way and in the end you weren't overly pleased with the results. And for that reason I feel if I answer your cutting question, and I am by no means an IFBB pro or national competitor, it won't make a difference because you will likely choose to do it your way anyways. But sometimes that's what people need to learn.

If I were in your position (and I once was, I started this journey at 128lbs) and I posed a similar question and a man with his IFBB Pro card says to me "Robi, you sit there and you eat and you don't stop until you have 300g of protein" I reply with "yes sir, whatever you say sir, right away sir" and sit my ass down and eat whatever he tells me to eat and I don't ask any questions because my mouth is too full with food.

At this point I would start sucking up to those that offered you help on bulking and follow the advice they give you on cutting to a T and I can guarantee you will get the results you are looking for. They both know more than I do and their input would be the best help you can get IF you chose to listen. All it takes is a look at their avatar pictures to know they know what they're talking about.

[Stoneco|d]

I may be coming late to this one, but I feel this needs to be said. What I notice skimming through this whole thread is that you had an IFBB PRO, a national level competitor, and at least 1 other competitor all giving you roughly the same advice. You needed more cals and roughly 300p/200c/70f. You chose to continue your own way and in the end you weren't overly pleased with the results. And for that reason I feel if I answer your cutting question, and I am by no means an IFBB pro or national competitor, it won't make a difference because you will likely choose to do it your way anyways. But sometimes that's what people need to learn.

If I were in your position (and I once was, I started this journey at 128lbs) and I posed a similar question and a man with his IFBB Pro card says to me "Robi, you sit there and you eat and you don't stop until you have 300g of protein" I reply with "yes sir, whatever you say sir, right away sir" and sit my ass down and eat whatever he tells me to eat and I don't ask any questions because my mouth is too full with food.

At this point I would start sucking up to those that offered you help on bulking and follow the advice they give you on cutting to a T and I can guarantee you will get the results you are looking for. They both know more than I do and their input would be the best help you can get IF you chose to listen. All it takes is a look at their avatar pictures to know they know what they're talking about.

Ya I know lol. It's like he's grabbing ideas from people then goes back to what he wanted to do initially.

[Wildo]

Ive been given the advice to work my way up to 300P. Which I will be doing after I return from Mexico in the New Year.

[St]

Ive been given the advice to work my way up to 300P. Which I will be doing after I return from Mexico in the New Year.

You need to eat plain and simple,up your protein.
Wildo with all the advice people have giving you i would jump on it, if you don't listen people won't add to your thread.

[Sean Summers]

You need to eat more. I would go with 20 x your body weight. So for you that would be 2900-ish. Remove some of the fruit. Eat more protein. Gaining some weight and then immediately going into a cutting phase will result in a net gain of zero. What I mean by this is that once you gain weight you need to hold it. If you don't you will definitely lose it - I guarantee it.
So to review - eat more. If you are gaining or aren't gaining enough you aren't eating enough. When you gain 5lbs then HOLD it for 6-8 months. If you wish to cut then go ahead but gaining 1lbs and then next week dieting is destroying any chance of solidifying the gains you just made.

[Wildo]

Hello guys,

I got back from vacation not long ago. I have taken everyones advice and have upped my food intake.
I finally hit 150 on the scale and it's been about a month since I started eating more... sure, it's some fat, or water, or food, but I finally hit 150 on the scale and I am happy.

I haven't accurately calculated, but I reckon 270P/250C/75F.



Meal 1:
1/2 avocado
1/3 cup oat
25g whey protein

Meal 2:
5.5oz of meat
1/2 baked potato
veggies
almonds

Meal 3:
natty PB
2/3 cup of oats
25g of whey

Meal 4 (prework out):
5.5z of meat
1 cup cooked of quinoa
veggies

Meal 6 POST-work out:
2 scoops (50g total) of whey

Meal 7:
5.5oz of meat
1 baked potato
veggies
Natty PB on a rice cracker

I also changed the way I work out. I have dropped 25-40% of the plates..... and in return worked on more sets, slower reps, and full extension and contraction every rep.

What's my next step?

[Wildo]

Hi Guys,

I've made some changes to my diet in the last couple of months and have seen some improvements.
I am now at a 160lb range and have settled here for a bit. I know I have to continue with more calories but need help in filling in the gaps.
So far I just did a calculation and I am 3000 calories (240p/330c/80f):

Meal 1 break fast protein shake @ 8:30am:
1 scoop whey isolate
1/3 cups of oats
1/2 avocado
1/2 banana
1 cup of almond milk

Meal 2 pre work out meal @ 11:00am:
150g of chicken breast
200g of sweet potato
veggies

WORK OUT 12-1:15

Meal 3 post work out shake @ 1:30pm:
2 scoops of whey iso
1/2 cup of blueberries

Meal 4 afternoon meal @ 3:00pm:
150g of grass fed ground beef or stew meat
1 cup of cooked white rice
veggies

Meal 5 dinner meal @ 6:00pm:
150g of chicken breast
1 cup of cooked white rice
veggies

Meal 6 before bed meal @ 9:00pm:
150g of grass fed beef OR fish (if I have any)
1 cup of cooked white rice
veggies

Meal 7 dessert snack before bed meal @ 10:00pm:
2 slices of whole wheat bread
2 tbs of natty pb
1 tbs of jam
an orange or apple

So, this is quite a bit to eat, but I know I need more food to continue growing.
Should I eat more rice? more potato? more meat? more protein shakes?
Is there anything I should stop eating?

Any comments or tips would be appreciative.