hi guys!
i started eating a surplus of calories about a month or so ago maybe like 5 weeks and i have uped it alot lately but still struggling to actually gain? and sometimes like this week i loose a few?? lost 1kg this week??
i am at 3200 calories right now and that seems like alot to me? i know that at 2800 calories i was maintaining my weight at 84 kg so i uped it gradually from there till where i am now
my stats are
184cm
81,1 kg as of this morning
i posted photos of my body on a other thread for reference if you
want
www.anabolicsteroids.co.za/forum/10-diet...d-bf-estimate#192399
current diet is as followes
meal 1 pre workout:
150 g raw oats
2tsp cinnamon
12g butter
50 g whey protein
25g raw natural honey
meal 2 post workout
300g pearled barley cooked
140g chicken breast fillet cooked
meal 3:
300g steamed sweet potato
150g 90/10 beef mince
100g waterblommetjies (have no idea what this is in English)
meal 4:
230g whole egg (raw weight)
100g chicken breast fillet or 1 can tuna (depends on if i want tUna that day)
40g reduced oil mayo (pnp brand)
30 g cheddar cheese
150g tomato
(basically a big omelette)
meal 5:
130g ostrich mince cooked
200g waterblommetjies
250g steamed butternut
total:
3200 calories
F:95
P:254
C:300
my training is very powerlifting and strongman orientated as that is my focus
so my first exercise each session (bench,dead lift,squat,overhed press etc) will be like 6 sets of 3
after that my accesorie work wil be 1 or 2 exercises of 5x5 and my last 1 or 2 exercises are usually 4x8 or even a 10x10 giant set more hypertrophy aimed
i also use a lot of strongman style training like farmers walk, circus dumbbell clean and jerk, loaded carries, tire flips and even Olympic lifting and such strongman training. strongman training someday make up my cardio or conditioning part of workouts a lot more fun than walking on a treadmill!!
sorry for the super long post! any help would be great
30g steers mustard (it just tastes awesome)
