Looking for 3J

[Jae Juiceman]

Diet Help!! (Looking for 3J...)

Alright...they kicked me out of the AAS forums hahaha and told me to come find you.

Age:22
Weight: 137 lbs
Height: 5'7
BF: ?? im farily skinny. 5'7 @ 137...i mean how fat can I be?
Goal: My short term goal is to bulk up and add some mass. My long term goal is to be a comfortable 165-170 and maintain that.

I eat breakfast around 8 AM

4 eggs
28/0/20/284
4 slices of toast
8/52/4/280
I also have an apple or banana and a glass of orange juice.

Lunch @ 11 AM - 12 PM
Penn Pasta w/Meatballs & Bread
40/74/74/1111

Snack @ 3PM or so...
usually some yogurt and fruit or a shake

Dinner & 7 PM
Chicken Alfedo w/bread
58/68/80/1197

I have a shake before bed. bedtime is 11 PM

Pro Complex Protein shake
76/28/8/500

Depending on my agenda my workout may be before snack or 9PM. I know its not consistent but with school, work and other tasks that vary from day to day, i manage to work it in there.

I used to do:

Monday- Back, Bi, Traps
Tuesday- Chest, Tri, Shoulders
Wednesday- Legs
..and repeat thursday thru saturday
Sunday- Rest

I was told by a guy (on this site) that i was working out too much so I do this now:

Monday-Back, Bi, Traps
Wednesday- Chest, Tri, Shoulders
Friday- Legs

Im trying to gain some weight but I am having trouble with my diet. It can sometimes make me miserable eating so much!! my diet above is correct but i have trouble eating it all in one sitting. can you lead me in the right direction. maybe a better, lighter diet that is works just as well.

 

[Jae Juiceman]

or anybody that knows anything about dieting...

 

[3J]

well, i can see why they kicked u out of the aas forum.. 5'7 and 137lbs is small buddy.. but we can EASILY fix that...

 

[3J]

have you read through my free diet advice sticky?? if you havn't go to the link in my sig and read through post one.. in there you'll figure out how to get your bmr/tdee.. go ahead and use formula 2, its okay.. come back to me with that.. and we'll move ahead

 

[Jae Juiceman]

alright dude...im sure i did this right. i used the BMR Formula 2 and the TDEE formula used was for moderate exercising (BMR x 1.55)

BMR: 1614.01
TDEE: 2501.71

hope this is what you need.

 

[3J]

yup... if you wanna gain weight you need to eat 3000 calories.. u'd have to slowly build up to that.. dont just start eating 3000 calories off the bat

your macros should look like this

300g protien
300g carbs
66g fats

you could also do
250g protien
350g carbs
66g fats

its time u learn to count calories.. thats whats gonna help you make the changes you need

get an account at fitday.com put in everything u eat in a day and see where u stand, come back to me with that.. we'll move forward..

 

[Jae Juiceman]

would the recommended macros be the first or second one you suggested?

 

[bte2]

i think he means they both work, sort of a range to work within

 

[bte2]

and yea, guys like you, if you can manage to eat somewhat clean when u gain muscle, u should be extremely cut, with no need to lose bodyfat... that is if u do this correctly

 

[bte2]

dont mean to keep hijacking the thread. if you have trouble getting all the protein down u may want to visit trueprotein.com or proteinfactory and buy some bulk protein, whey for post workout, or something else as a meal replacement. It will be easier on the stomach when u are increasing calories and food intake