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Nutrition Thread - Weight Loss/Gain & Muscle Gain/Retention

attycuz

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You soon get used to it, eating every 2.5-3 hours. However you stop enjoying food and just doing it for the gain. I cook all lunches on a Sunday that last all week, then add a breakfast (usually oats and eggs) a dinner (steak and potatoes) and a bedtime snack of eggs. It gets very annoying. ImageUploadedByTapatalk 21362512445.027672.jpg
 

nate-vy

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You soon get used to it, eating every 2.5-3 hours. However you stop enjoying food and just doing it for the gain. I cook all lunches on a Sunday that last all week, then add a breakfast (usually oats and eggs) a dinner (steak and potatoes) and a bedtime snack of eggs. It gets very annoying. View attachment 158066
Nice work do you freeze your meals?
 

attycuz

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I freeze two lots and keep three fresh, it's the only way I could eat that much, if its not there I won't eat it.

Still can't seem to put much weight on but haha damn my metabolism
 

nate-vy

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I freeze two lots and keep three fresh, it's the only way I could eat that much, if its not there I won't eat it.

Still can't seem to put much weight on but haha damn my metabolism
Give us a run down of your meals
Is that mashed sweet potatoes in there?
Does that stop them from going brown?
 

attycuz

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From left to right it's-
- Chicken, quinoa, broccolini
- Burgers, sweet potato mash, cabbage
- Mince beef and beans, sweet potato mash, broccoli
- Chilli and Rice

I always mash the sweet potato mainly just to make it easier to eat, but saying that it doesn't go Brown.

I train about 5-6 times a week, always hard and heavy, I get stronger but not bigger.
 

auzzie_bradd

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Height 170cm (5ft 5')
Weight 71kgs

Bmr 1766.3
TDEE 2719

To BULK
TDEE + 500
TDEE 2719 + 500 = 3219

2g Protein per kg of bodyweight
71 x 2 = 142g

1.4g fat per kg of bodyweight
71 x 1.4 = 99.4g

Fill remainder of (3219) with carbs
142 + 99.4 = 241.4
3219 - 241.4 = 2,977.6 carbs

Hmm 2.9k carbs does NOT sound right... What did i do wrong? Or that correct? :S
 

nate-vy

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Male
Age 18
Height 170cm (5ft 5')
Weight 71kgs

Bmr 1766.3
TDEE 2719

To BULK
TDEE + 500
TDEE 2719 + 500 = 3219

2g Protein per kg of bodyweight
71 x 2 = 142g

1.4g fat per kg of bodyweight
71 x 1.4 = 99.4g

Fill remainder of (3219) with carbs
142 + 99.4 = 241.4
3219 - 241.4 = 2,977.6 carbs

Hmm 2.9k carbs does NOT sound right... What did i do wrong? Or that correct? :S
Not correct your 3219 is your calories
So look at what you are eating and calculate have many calories are in each meal same with fat protien and carbs .
You need to select a foods that will give your 142g of protien and 100g of fat all up in the day .

Once you have done this you should have
... as an example

Protien - 145g
Fat - 100g
Carbs - 150g
Calories - 1750

3220 - 1750 = 1470 calories you still need to eat .

Fill these calories with carb loaded foods
 

AirStrike

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It works out to about 370g of carbs. 1g of carbs has 4 calories.
 
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