i saw that calorie intake articles, and a couple other ones on building mass. ive been trying to do it for about a month now, and i think i have 2 problems.
1) im not eating enough
2) im not training right
with problem 1, i was eating around 3300-3500 calories a day from what i had usually.
when i checked it said i needed around 3996 calories just to maintain??? it must have been right because for 2-3 weeks straight i had no weight gain at all, and i highly doubt i was losing fat and gaining muscle because my body fat is 5% at 180-183 lbs.
so i added in an extra half cup of oats with each time i had them to go over 4000, to about 4300? am i correct in doing this?? here is about what i have on average for an estimate, along with what it says i SHOULD be getting.
whey 3 servings (9 scoops), 990 calories, 180g protein, 18g fat, 36g carbs
chicken 3 servings - 483 calories, 6.9g fat, 105g protein
oats 4 servings(1.5 cups) 1800 calories, 36g fat, 60g protein, 324g carbs
4 medium eggs (3 whites 1 whole) - 1024 calories, 16g fat, 16g carbs, 96g protein
Calories - 4297
Carbs - 376 g
protein - 441 g
fat - 76 g
Estimated needs -
Calories = 4000
Carbs - 550 (a day) - 91 per meal
Protein - 300 (a day) - 50 per meal
Fat - 66 (a day) - 11 per meal
any suggestions on what to do so i can have more clean gain while i am doing this? i also lift very heavy (or attempt to, i know im not doing something right, i have to rethink my routine, or find someone to help me out with it, so im doing the right exercises). i always drink about 2 gallons of water a day as well. i just dont understand, either that or i am actually gaining and just don't realize it.
if someone wants to try their own calculations or estimates.
5% body fat
extremely active 5 days a week (my job keeps me under a constant light sweat for 8 hours. go order pickers for grocery distrubuters)
not sure if theres much else to add.