Thread: been lazy need to sort out diet

Can you determine how many grams of fat, protein and carbs are in your current diet? Also, do you know what your maintenance calories are?

you're trying to add an additional 10 lbs of muscle. I would suggest nitro tech protein. I had my best gains using nitro tech.
then just work out extra hard at the gym. make sure you are really breaking down the muscle so it can grow back bigger and stronger.
Make sure ur body is getting all the protein and animo acids it needs. I really think you can put on that extra 10 lbs of muscle by july.

Bro you need to eat more, plain and simple negro!

my maintenance is around 3000 calories, leading up to training at 7.00pm my macros are:

protein-222 fat-31 carbs-163 calories- 1830

i am aware that my post work out meal needs to be around 80g protein and 1700 calories. any ideas on an evening meal which will fit in?

Do you really need to sort out your diet?...You need to compute for the proteins, carbohydrates and other nutrients. You really need to eat more...

I just need ideas for food post work out that will help me reach my goals, as I have a strict budget, am thinking a choc milk during the day at work, but am not sure post work out any suggestions?

It's one of those things, all or nothing for results

10 lbs of muscle before july on a budget eatin less than 2k calories a day? Not gonna happen.

Post workout is the least of your problems. A post workout shake followed by a decent meal is all you need. Looks like you got that. Try to get in some veggies dude you're a human with a colon. Also don't forget about fats. You didn't even post your numbers on your fat intake. They are very important. As a matter of fact, grab you some olive oil and add it to your pwo shake for an extra 180 or so calories. cook your eggs in it. You can get 500 extra calories a day. Throw in some PB and j's and you're up another 500calories on a budget. Hell a bologna sandwich or something. You need cheap calories. You gotta get the calories up. If you can't eat often due to work you need to up your calories per meal, simple math.

I cook my eggs and my chicken breasts both in olive oil I've not included these calories

Originally Posted by dsc123

I cook my eggs and my chicken breasts both in olive oil I've not included these calories

If you were totaling up your poison intake and evoo was a poison would you include it? Ok don't ask me where that analogy came from but anyways you get the point. Include it! Everything! Ketchup, mayo....