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Tom Treutlein
New member
5'11", 180 lbs, 1.5-2 years lifting experience (not consistent) until 4 months ago. Diet consist 2 months ago. This is pretty much my natural bodyweight, just have a bit of muscle packed on.
Anyway, this is how many calories/fats/carbs and proteins I plan on eating for the next 8 weeks, until I start to cut down for Summer. I hope not to add much, if any fat with it, and increase the size of my arms and chest mainly.
My legs are too big for me now. Thighs rub together, it's annoying, so I just do deadlifts once a week 3x3 with 5 minute rest intervals simply for strength. This means I'm not going to need to eat as much as someone training their legs, because they don't need all that excess fuel. I need to put meat on my arms out of everything. The rest would be nice, but isn't a big deal. Training hits biceps and triceps M/W/F (3 sets each day) to allow for frequency. Also a good deal of progression. Similar to HST, but in my own way.
180 x 12 = 2160
2160 = BMR
BMR + 500 = 1 lb. gain a week
This is what I plan on taking in...
Calories: 2615
Fats: 84
Carbs: 273
Protein: 201
As a MINIMUM. I'll usually munch on almonds, chicken, or pasta depending on the day, where I am for dinner, and my mood. Add 292 calories on training days also, because of my Dextrose powder included in my shakes.
So in short, I'm taking in at least 500 over my BMR daily.
Anyway, this is how many calories/fats/carbs and proteins I plan on eating for the next 8 weeks, until I start to cut down for Summer. I hope not to add much, if any fat with it, and increase the size of my arms and chest mainly.
My legs are too big for me now. Thighs rub together, it's annoying, so I just do deadlifts once a week 3x3 with 5 minute rest intervals simply for strength. This means I'm not going to need to eat as much as someone training their legs, because they don't need all that excess fuel. I need to put meat on my arms out of everything. The rest would be nice, but isn't a big deal. Training hits biceps and triceps M/W/F (3 sets each day) to allow for frequency. Also a good deal of progression. Similar to HST, but in my own way.
180 x 12 = 2160
2160 = BMR
BMR + 500 = 1 lb. gain a week
This is what I plan on taking in...
Calories: 2615
Fats: 84
Carbs: 273
Protein: 201
As a MINIMUM. I'll usually munch on almonds, chicken, or pasta depending on the day, where I am for dinner, and my mood. Add 292 calories on training days also, because of my Dextrose powder included in my shakes.
So in short, I'm taking in at least 500 over my BMR daily.
