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Im 5'9 about 120, pretty active want to put on weight, a year ago i was about 160. I have lost alto of wieght as u cantell and i wanna get back to that. I was like all muscle too, long story on how i lost it but lets jsut say i worked out a lil too much lol. please help!
Any advice for gianing quiality weight? Any secrets? supplement advice? creatine?
alright this is what i got........
normal breakfast:
4 eggs (2 yolks) - fat: 8g CHO: 0 Pro:24 Cal - 200
chopped veggies - fat: 0 CHO: 8g Pro: 0 - Cal - 30
Slice of canadian bacon - fat - 2g CHO - 0 Pro: 5 - cal - 35
heaping 1/2 cup oatmeal - fat - 4g CHO:30g Pro: 6g - Cal: 160
5 oz 1% milk fat: 1.5g CHO: 7g Pro: 5g - Cal:60
small piece of apple fat: 0 CHO: 4g Pro: 0 - cal: 20
Total: Fat:15.5 g CHO:47g Pro: 35 Cal - 505
Work out about 1.5 - 2 hours later. sometimes i will have half scoop of protein in milk and half banana before working out so that woudl be about
Fat : 3g CHO: 16g Pro: 15g Cal - 150
Post workout -
1 scoop whey protein - Fat - 0 CHO: 1g Pro: 23.5 - cal: 105
1/4 scoop casein - Fat - .5 CHO:1g Pro: 6g cal: 30
3/4 cup kiddie cereal (varies) - fat: 2g CHO - 25 g Pro: 2g - Cal - 110
smarties or other sugary (dextrose) based - fat:0 CHO 10g Pro: 0 - Cal 50
Total: fat:2.5 CHO:37g Pro: 32 Cal: 300
PWO Meal
3oz turkey - Fat: 3g CHO: 1g Pro:22.5 Cal 105
1 tbsp smart balance mayo - Fat: 5g carb: 1g Pro:0 Cal:50
1 slice ezekiel bread - fat:2g carb: 15g Pro:4 Cal: 80
slice provolone cheese - fat:5g Carb: 0 Pro: 5g - Cal - 50
lettuce tomato - fat:0 Carb: 3g pro: 0 Cal: 15 cal
1/2 cup greek yogurt - Fat: 0 Carb 5g Pro: 10g - cal - 60
chopped fruit (varies) had strawberries and blue berries today....1/2 cup
fat: 1g CHO: 9g Pro: 1g Cal 40
Chopped mixed nuts (amt varies) roughly 1/8 cup? Fat. 5g CHO 0 Pro 2 cal: 50
100 calorie pack - Fat: 3 g CHO 17g pro 1g cal 100
Total: Fat: 27g CHO: 51 Pro: 45.5 Cal: 450
between meal: varies... today
ON oats n whey - fat: 1.5 carb:22 pro: 24 Cal: 200
Tbsp power PB - fat: 5g carb: 3g Pro: 6g Cal: 80
carrot, green, red pepper: fat:0 carb 3g pro og Cal: 10
Total: Fat: 6.5 Carb: 25 Pro: 30 Cal:290
Dinner (varies) - today
Top round beef roll up roughly 6 oz - fat: 10g CHO - 0g Pro - 30g - Cal - 250
slice of provolone cheese (inside) - fat: 8g CHO: 0 g Pro: 5g Cal: 80
cooked in EVOO - 2g fat?
3.5 oz sweet potato - fat: 2g CHO: 30g Pro: 2g - cal - 100
big salad with tons of different veggies, few apple slices and sliced almonds -
Fat - 4g CHO 15 g Pro - 2g Cal: 100
EVOO w/ feta dressing (not much) - fat 2g Cho: 3g Pro 0 Cal - 40
Total: Fat:28g CHO:48g Pro - 40g - Cal:590
between : sumtimes muscle milk if at work sumtimes nothing depends on time
today -
mini snickers bar - fat 2g CHO 5 g Pro 1g Cal:40
yogurt - fat:0 CHO: 12 pro: 6 Cal 80
Total: Fat 2g CHO: 17g Pro: 7g Cal:120
Pre - Bed -
1 cup low fat CC - fat 5g CHO 7g Pro 31g - cal 180
1 TBSP power PB - fat 5g CHO 3g Pro 6g - call 80
Total: fat 10g CHO 10g Pro 37 g Cal: 260
daily total: fat: 94.5 CHO: 251 Pro: 241 Cal: 2400
#'s wise id say tahts pretty accurate its jsut that my routine changes where i wont have the preworkout meal or ill workout later in he day and may not have sum of the in betweens or the inbetween will be somehing else like aprotein bar or sumthin. But form first glance i looks like i need mroe carbs..... an di swear i have more cals than this lol..... what do u guys think.........
Any advice for gianing quiality weight? Any secrets? supplement advice? creatine?
alright this is what i got........
normal breakfast:
4 eggs (2 yolks) - fat: 8g CHO: 0 Pro:24 Cal - 200
chopped veggies - fat: 0 CHO: 8g Pro: 0 - Cal - 30
Slice of canadian bacon - fat - 2g CHO - 0 Pro: 5 - cal - 35
heaping 1/2 cup oatmeal - fat - 4g CHO:30g Pro: 6g - Cal: 160
5 oz 1% milk fat: 1.5g CHO: 7g Pro: 5g - Cal:60
small piece of apple fat: 0 CHO: 4g Pro: 0 - cal: 20
Total: Fat:15.5 g CHO:47g Pro: 35 Cal - 505
Work out about 1.5 - 2 hours later. sometimes i will have half scoop of protein in milk and half banana before working out so that woudl be about
Fat : 3g CHO: 16g Pro: 15g Cal - 150
Post workout -
1 scoop whey protein - Fat - 0 CHO: 1g Pro: 23.5 - cal: 105
1/4 scoop casein - Fat - .5 CHO:1g Pro: 6g cal: 30
3/4 cup kiddie cereal (varies) - fat: 2g CHO - 25 g Pro: 2g - Cal - 110
smarties or other sugary (dextrose) based - fat:0 CHO 10g Pro: 0 - Cal 50
Total: fat:2.5 CHO:37g Pro: 32 Cal: 300
PWO Meal
3oz turkey - Fat: 3g CHO: 1g Pro:22.5 Cal 105
1 tbsp smart balance mayo - Fat: 5g carb: 1g Pro:0 Cal:50
1 slice ezekiel bread - fat:2g carb: 15g Pro:4 Cal: 80
slice provolone cheese - fat:5g Carb: 0 Pro: 5g - Cal - 50
lettuce tomato - fat:0 Carb: 3g pro: 0 Cal: 15 cal
1/2 cup greek yogurt - Fat: 0 Carb 5g Pro: 10g - cal - 60
chopped fruit (varies) had strawberries and blue berries today....1/2 cup
fat: 1g CHO: 9g Pro: 1g Cal 40
Chopped mixed nuts (amt varies) roughly 1/8 cup? Fat. 5g CHO 0 Pro 2 cal: 50
100 calorie pack - Fat: 3 g CHO 17g pro 1g cal 100
Total: Fat: 27g CHO: 51 Pro: 45.5 Cal: 450
between meal: varies... today
ON oats n whey - fat: 1.5 carb:22 pro: 24 Cal: 200
Tbsp power PB - fat: 5g carb: 3g Pro: 6g Cal: 80
carrot, green, red pepper: fat:0 carb 3g pro og Cal: 10
Total: Fat: 6.5 Carb: 25 Pro: 30 Cal:290
Dinner (varies) - today
Top round beef roll up roughly 6 oz - fat: 10g CHO - 0g Pro - 30g - Cal - 250
slice of provolone cheese (inside) - fat: 8g CHO: 0 g Pro: 5g Cal: 80
cooked in EVOO - 2g fat?
3.5 oz sweet potato - fat: 2g CHO: 30g Pro: 2g - cal - 100
big salad with tons of different veggies, few apple slices and sliced almonds -
Fat - 4g CHO 15 g Pro - 2g Cal: 100
EVOO w/ feta dressing (not much) - fat 2g Cho: 3g Pro 0 Cal - 40
Total: Fat:28g CHO:48g Pro - 40g - Cal:590
between : sumtimes muscle milk if at work sumtimes nothing depends on time
today -
mini snickers bar - fat 2g CHO 5 g Pro 1g Cal:40
yogurt - fat:0 CHO: 12 pro: 6 Cal 80
Total: Fat 2g CHO: 17g Pro: 7g Cal:120
Pre - Bed -
1 cup low fat CC - fat 5g CHO 7g Pro 31g - cal 180
1 TBSP power PB - fat 5g CHO 3g Pro 6g - call 80
Total: fat 10g CHO 10g Pro 37 g Cal: 260
daily total: fat: 94.5 CHO: 251 Pro: 241 Cal: 2400
#'s wise id say tahts pretty accurate its jsut that my routine changes where i wont have the preworkout meal or ill workout later in he day and may not have sum of the in betweens or the inbetween will be somehing else like aprotein bar or sumthin. But form first glance i looks like i need mroe carbs..... an di swear i have more cals than this lol..... what do u guys think.........
