TKL

Well, here's the scope of my current training:

- 3x a week
- squatting 3x a week (1 of the 3 is lighter though)
- benching and rowing 2x a week
- other exercises are deadlifts, pushpress, weighted pullups.


It's pretty intense training as of right now, the deadlift day is a killer, but besides that, I'm wondering what I should do for my diet as of right now in terms of calories, protein, carbs, fat, water intake, etc.

im 5'10", 150lbs, 7-8% bodyfat. I got some pics too, actually muscular. haha =]


- tkl

DJSTARER

Well, sounds like u have a small frame... Ecto? You are doing great moves it really pack it on, so clearly you need to eat more and eat more often. As a hard gainer, I would think you would want a macro split of 50,35,15 (C/p/f). Carbs are a BIG must for ectos. How does your diet look now? If you post normal day, I'd love to help. PM me it you want even.



Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

TKL

Diet is horrible as of late, but it's usually something like this:

Breakfast:

4 eggs
1 piece toast
ham or bacon
orange juice


Lunch:
sandwich
salami
cheese
oatmeal bar
pop/juicebox/redbull


Supper:
something, roughly 500 calories

Afterwards:
anything I can get my hands on

DJSTARER

yeh man. U wanna pack in on, you need to up the meal frequency. You don't need to count your kcals, you just need to be aware of how much you need to eat to grow. Start by eating at least every 3 hours.

-Each meal should consists of something in the range of 50 grams of carbs, 50 grams of protein, and maybe 10 grams of fat.

-Breakfast should be the same... with a few more carbs and total kcals.

-There is a ton of info on PWO nutrition... I would recommend about 40 or 50 grams of dextrose and a scoop of whey for starters. Then eat another normal meal about an hour later.

List of good carbs-
Oats (shout out!)
Potato
Pasta (Personaly, I don't care much about whole wheat or not)
Veggies
Barley

Protein:
Eggs whites (very cheap)
Chicken Breast
BEEF BABY!
Turkey
Soy (in moderation)
Dairy
Supplements

Fats:
Nuts Nuts Nuts
Oils
Flax
Beef (saturated fat is awsome for packing it on)

PM me with any Qs

I feel you should be at LEAST 3400 kcals to gain. Likely closer to 4000 if u are active.



Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition