Ok, I'm probably going to end up answering my own question but I'd like someone's opinion on my situation.
I began seriously training in October of 2004 and have made alot of gains. At the start I was approx 187lbs, and currently I am 205lbs. The thing is I've been 205 for about a month.
I know i'm going to have to up my cals and my initial gains could probably be deemed newbie gains.
I'll list what I ate today so you can get an idea of a normal day for me. Keep in mind that im a college student without access to a kitchen, and for the time being a refrigerator (i don't know how i do it).
6:30 - 2 scoops whey, 2 cups water, 1/2 cup oats
9:10 - blueberry muffin, glass of water (in between classes, im hoping this is an acceptable snack)
12:00 - Grilled chicken on a hamburger bun (place i eat at doesnt have whole wheat)
2:30 - 2 scoops whey, 2 cups water, 1/2 cup oats
5:30 - turkey, provolone, lettuce wrap (i had two of these) (on my workout day i usually eat this with a large salad w/ cottage cheese, and veggies, but since today was an off day i didnt have access to that food)
This is all i ate today, when i get my refrigerator hopefully this week i'll be able to get some cottage cheese and nat pb so i can eat that before bed because my school cafe sucks and the times they are open are extrememly inconvenient
usually in between my 2:30 and 5:30 meals I will work out, usually it isnt 5:30 though because it was my rest day today. On a workout day after i have my 2:30 meal I'll digest and do some homework and go to the gym at around 4. My PWO shake is usually an ABB carbo force drink or a myoplex MRP with a banana and or blueberries
here is a revised version of my diet i am going to aim for, the only thing holding me back is the lack of a fridge.
Meal one - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal two - nat pb + almonds on ww, water
Meal three - Rotissarie chicken, water (without skin)
Meal four - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal five - ABB carbo force + Myoplex MRP (mixed), or ABB blue thunder
Meal six - Turkey wrap w/ veggies, salad, water
Meal seven - 1 cup cottage cheese, water
And my goal is to bulk if your wondering, thanks.
Posted by: cappo5150
i would ditch your muffin and get some kind of protein in there. Maybe a natty pb samich on whole wheat bread. I always suggest almonds too. good luck man.
Posted by: CowPimp
At your age and weight, you are probably going to need to eat at least 3500 calories to gain weight. Most likely, you will need to eat 4000+ per day. I currently consume 3700-3900 per day at 187 pounds, and this is maintenance for me. To gain weight, I would probably have to eat at least 4100-4300 calories per day, and that would be a very lean bulk for me.
I don't know how many calories you are eating, but it isn't anywhere near enough.