hey everyone...a couple of weeks ago i started working out again for the first time in quite a while (years). i am 31 now and the past couple of years have been the first time in my life that i can actually put on fat. i am 6'3" and have always been abot 185#. about 5 years ago i worked out fairly hard for about a year and was up to 194# with very low body fat. since then i have/had lost my gains (scored a hot woman and then let it go...not the woman, my gains...haha), and put on a small roll around my mid-section (a year ago i was up to about 215#). quite a few months back i slimmed back down to about 195# just by upping my protein and cleaning up my diet some (not great but pretty decent). so getting back to the beginning of my post......i have been doing full body workouts to get back into it. i only have 4 workout days (over the last 2 weeks) under my belt since starting back (my right shoulder has some tendonitis which is fucking me!), and have not done any leg workouts yet. as of today i have toned up a little, but dropped down to 190#(down 5-6lbs). i KNOW i need to eat more. here is a sample of a normal day for me.....
wake up...1/2 to 1 cup of oatmeal...banana & 40 grams protein (drink)....or 2 whole eggs with 3 egg whites (5 total) with some wheat toast & 25 grams protein.
next meal....chicken breast & veggies (broccoli, green beans, carrots, etc.)
next meal....protein drink....40-50 grams protein (sometimes i miss this one or eat a sandwich)
next meal....chicken breast (or comparable...example salmon patty) w/veggies
next meal....protein drink made with skim milk before bed
many times i throw in a turkey sandwich with some wheat thins (or similiar) or a peanut butter & sugar free jelly sandwich....or just some anpb...throughout the day. also i take a 1 a day vitaman every morning as well as a fish oil pill in the morning as well as before bed.
i am not, nor do i care to be, hardcore about working out. i would like to eventually gain 10-15 lbs of muscle and then maintain. i plan on hitting the gym 3 times a week for now and then dropping back to 2-3 times a week.
so anyways......i think i already know that i am not eating enough. i guess maybe i am searching for some good tips on getting a little more dialed in on my diet, and maybe a good kick in the ass...haha.....also.....should i maybe throw in a burger or some other crap food here and there just to get my calories up? i was even thinking of adding a weight gain shake!?!?!?! thanks for any advice or constructful kicking!
wake up...1/2 to 1 cup of oatmeal...banana & 40 grams protein (drink)....or 2 whole eggs with 3 egg whites (5 total) with some wheat toast & 25 grams protein.
next meal....chicken breast & veggies (broccoli, green beans, carrots, etc.)
next meal....protein drink....40-50 grams protein (sometimes i miss this one or eat a sandwich)
next meal....chicken breast (or comparable...example salmon patty) w/veggies
next meal....protein drink made with skim milk before bed
many times i throw in a turkey sandwich with some wheat thins (or similiar) or a peanut butter & sugar free jelly sandwich....or just some anpb...throughout the day. also i take a 1 a day vitaman every morning as well as a fish oil pill in the morning as well as before bed.
i am not, nor do i care to be, hardcore about working out. i would like to eventually gain 10-15 lbs of muscle and then maintain. i plan on hitting the gym 3 times a week for now and then dropping back to 2-3 times a week.
so anyways......i think i already know that i am not eating enough. i guess maybe i am searching for some good tips on getting a little more dialed in on my diet, and maybe a good kick in the ass...haha.....also.....should i maybe throw in a burger or some other crap food here and there just to get my calories up? i was even thinking of adding a weight gain shake!?!?!?! thanks for any advice or constructful kicking!