Hi all.So id like to ask anyone with advanced knowledge to assist me with my nutrition for gaining some mass.
Firstly my stats.Im 23 years old as of 2021 with a fat percentage that is 30% currently,im 185cm tall and have roughly 80kg of lean muscel.My current weight is 118KG.I also do have a super slow metabolism(eating 3/4 meals a day results in a bowl movement every 3 or 4 days)
At the gym I tend to go at about 90-95% of my max on everything.Im currently on a PPL routine consisting of 8 sets with 10-12 rep range.
Some stats:
Bench press=80kg for 40 reps
Shoulder press=24kg for 40 reps
Deadlift=105kg for 40 reps
Triceps push down=54kg for 40 reps
Barbel curl=30kg for 40 rep
Back squat=85kg for 40 rep
So currently my diet consist of 3 meals
Breakfast=180g rolled oats with 5g margarine being roughly being roughly 700 cal
Lunch:180g rolled oats with 5g margarine being roughly being roughly 700 cal
Dinner:Rice,Vegetable and a meat being roughly 1000 calories
So I had to take a 6 month period off due to an injury and I'm into my 4 week back,almost all of my strength has returned.Before I had stopped my weight was at 105KG with a body fat of 20%-18% with a calorie count of 2400 calories per day.I cycle 20-25km a week and sleep from 8pm to 4.30am.I work a desk job so im sedentary the rest of the day.
So my question is,is my current calorie count of almost 2400 good or bad.Im curious if someone of my size should be consuming more or if I should be consuming less calories?
I also fully excluded proccessed carbohydrates such sugars and starches.
P.S I only take a mixture of vitamin B6 & B3 for recovery as well as creatine as I push to 90%-95% and would collapse if I didnt
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Firstly my stats.Im 23 years old as of 2021 with a fat percentage that is 30% currently,im 185cm tall and have roughly 80kg of lean muscel.My current weight is 118KG.I also do have a super slow metabolism(eating 3/4 meals a day results in a bowl movement every 3 or 4 days)
At the gym I tend to go at about 90-95% of my max on everything.Im currently on a PPL routine consisting of 8 sets with 10-12 rep range.
Some stats:
Bench press=80kg for 40 reps
Shoulder press=24kg for 40 reps
Deadlift=105kg for 40 reps
Triceps push down=54kg for 40 reps
Barbel curl=30kg for 40 rep
Back squat=85kg for 40 rep
So currently my diet consist of 3 meals
Breakfast=180g rolled oats with 5g margarine being roughly being roughly 700 cal
Lunch:180g rolled oats with 5g margarine being roughly being roughly 700 cal
Dinner:Rice,Vegetable and a meat being roughly 1000 calories
So I had to take a 6 month period off due to an injury and I'm into my 4 week back,almost all of my strength has returned.Before I had stopped my weight was at 105KG with a body fat of 20%-18% with a calorie count of 2400 calories per day.I cycle 20-25km a week and sleep from 8pm to 4.30am.I work a desk job so im sedentary the rest of the day.
So my question is,is my current calorie count of almost 2400 good or bad.Im curious if someone of my size should be consuming more or if I should be consuming less calories?
I also fully excluded proccessed carbohydrates such sugars and starches.
P.S I only take a mixture of vitamin B6 & B3 for recovery as well as creatine as I push to 90%-95% and would collapse if I didnt
Sent from my SM-G960F using Tapatalk
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