I started Jan 20th and it's been one month.
I'm about 5ft 11in to 6ft tall and weighed 124lbs on jan 20th.
After exactly one month (today) I weigh 136lbs. That is 12 lbs in my first month. I remeber the first week I put on 5 lbs(mostly water weight?) and then the gains slowed to about 2-3lbs per week.
I have increased 1in on my arms.
1/2in on my forearms.
1in on my chest.
1in on my legs.
My calves stayed the same
and I put on 1 1/2 on my waist. Still can see my abs but not as much lol.
As far as strength gains...I gotten stronger on all my muscles especially my legs and make progress every week.
My routine is...
THUR-Legs and back
3 sets per excercise and rep range from 4-10.
I used strict form with a 1/0/2 tempo.
Now for my DIET..
7am-1/2 cup of oats and 1 scoop of whey with 2%milk
11am-1 side of lean meat,2 sides of vegies,1 slice of bread and 1 cup of milk.
2pm-lean turkey meat with bread or 1 can of tuna with macaroni and cheese.
5pm-Either a pieace of steak or chicken with macaroni,vegitables,bread and 1 cup of milk.
8pm-peanutbutter and jelly sandwich with a glass of milk.
10pm-1 scoop of whey with 2% milk and 2 tbs of peanutbutter.
Sleep for 8-9 hours.
ON SAT and Sun my diest looks like...
7am-1 scoop of whey and 1/2 cup of oats.
Go back to sleep wake at 10am and have 3 eggs,2 slices of toast,can chicken and a glass of milk.
1pm-cottage cheese with fruits like berries,bannanas etc...
5pm-Either a pieace of steak or chicken with macaroni,vegetables,bread and 1 cup of milk.
10pm-scoop of whey and peanutbutter.
Have a long good night of sleep.
Also for my fats I get it from nuts,oliveoil,avocado etc... which is eaten every day.
I also nap 30min to 1 hour every day.
And if you are wondering what my BF% is.Sadly I didn't get it checked so I don't know.
Also I don't use any supplements except whey.
What do you think about my routine,diet and my progress?
I know I gained some fat but I'm hoping most was muscle.
Am I gaining too fast?