Am i getting enough calories

[TomoUK]

I was hoping someone could help me with my diet, im 5 ft 11 and 80 kg's (176lbs) and looking to gain wieght whilst on a SF 5x5 weight training cycle. An average day for me consists of about 3300 calories including about 250 grams of protien. Is this enough and if not how could i increase it. i could post an example of my diet if that would help. thanks, tom

 

[nikkita]

it could be helpful the example of your diet

 

[TomoUK]

it could be helpful the example of your diet

well this is what todays menu looked like

Breakfast:

-Branflakes
-Whey Protein Shake

Snack:

-Milkshake with Oats (50g) & Fruit
-2 hard boiled eggs

Lunch:

-100g Smoked Salmon with Veg
-2 pieces of Wholemeal Bread
-2 Small Yogurts

Snack:
-1/2 Melon
-Tablespoon Olive Oil

POST Training Snack:
-Milkshake with Oats(25g) & Fruit & 30g whey protein

Dinner:
-Rump steak
-200g Potatoe Serving with Veg

Snack:
-Cheddar Cheese & crackers
-1 Yogurt
Also min of 1 litre 2% milk throughout the day

3400 Calories, 255 grams of protein
(i used fitday to work this out)

 

[*Bunny*]

I was hoping someone could help me with my diet, im 5 ft 11 and 80 kg's (176lbs) and looking to gain wieght whilst on a SF 5x5 weight training cycle. An average day for me consists of about 3300 calories including about 250 grams of protien. Is this enough and if not how could i increase it. i could post an example of my diet if that would help. thanks, tom

That would put you at 18-20 X your bodyweight for bulking which is a good start ... how do you feel after you train? Are you Hungry? Are you gaining size? Losing fat? If so, how are you tracking this? (i.e. accurate or just guessing)

You can gradually up your cals if you feel you need more & goal is to out on muscle or currently increase your portion sizes or add another mealin there...

Where are your carbs at? Do you have the macro %'s from fitday?

 

[TomoUK]

That would put you at 18-20 X your bodyweight for bulking which is a good start ... how do you feel after you train? Are you Hungry? Are you gaining size? Losing fat? If so, how are you tracking this? (i.e. accurate or just guessing)

You can gradually up your cals if you feel you need more & goal is to out on muscle or currently increase your portion sizes or add another mealin there...

Where are your carbs at? Do you have the macro %'s from fitday?

i dont feel particularly hungry after training but i eat anyway, ive put on 4 pounds in 3 weeks of this cycle, just tracking this through bathroom scales, any tracking of size is guesswork. my body fat isnt too much of a problem its gaining muscle that i find more difficult.

The fit day %'s are Carbs 38, Protien 32, Fat 30. Thanks for the advice

 

[*Bunny*]

i dont feel particularly hungry after training but i eat anyway, ive put on 4 pounds in 3 weeks of this cycle, just tracking this through bathroom scales, any tracking of size is guesswork. my body fat isnt too much of a problem its gaining muscle that i find more difficult.

The fit day %'s are Carbs 38, Protien 32, Fat 30. Thanks for the advice

Personally I like the ratios of a ~33/33/33 but usualy stick to my base which is 40/30/30 & tweak from there.

Measurements might be a good tracker for you, pics as well (same or similiar outfit, lighting, posting) so you can SEE your progress ... if you can get someone to do your BF consistently, you may have a base to go from when tracking the actual skin fold #'s as well as watch to see in increases in LMB ... but it all depends, just throwing some ideas out there..

I asked if you were hungry b/c it could be your body telling you eat whereas other times, its like I need to stuff more in b/c my goal is to add more size and I gotta do what I gotta do, type mentality, muscle #1 with minimal body fat (if at all possible) ...

If what you are doing is working and doesn't seem too much like a PITA to make some other changes than test the waters .. increase portions, add a meal here or there

Breakfast:

-Branflakes Maybe add more bran
-Whey Protein Shake

Snack:

-Milkshake with Oats (50g) & Fruit What kind of fruit?
-2 hard boiled eggs COld you stomach another egg?

Lunch:

-100g Smoked Salmon with Veg
-2 pieces of Wholemeal Bread
-2 Small Yogurts

Snack:
-1/2 Melon
-Tablespoon Olive Oil Maybe add some almonds or walnuts?

POST Training Snack:
-Milkshake with Oats(25g) & Fruit & 30g whey protein

Dinner:
-Rump steak
-200g Potatoe Serving with Veg what type of veggies? Green Fibrous? Do yoiu like Swee Potatoes?

Snack:
-Cheddar Cheese & crackers Is this before be?
-1 Yogurt Another place to maybe add some almonds or walnuts?
Also min of 1 litre 2% milk throughout the day

 

[TomoUK]

I think ill try and add to my current diet as you suggest, keeping it up hasnt reached PITA stage yet so theres room for improvement. Thankyou for the help Bunny its much appreiciated! Tom