Originally Posted by bamazav
Steve is spot on. For you to have put on 6 actual pounds of fat or muscle you would have to eat 21,000 calories over maintenance. That is 3500 extra calories a day. It can be done, but I have seen very few folks your weight that could pack away that much food consistently, each day. That said, we need a whole lot more information to help you accurately.
A few days of food logs.
All of this info would be helpful.
Ok here is some info about myself.
Weight:121 pounds (128 now actually, but according to you guys that 6 pounds extra is mainly water)
This is my diet:
Breakfast: 1 and a half cups of oat meal, 4 egg whites, 2 whole eggs, bowl of fruit.
2nd meal: 3 tablespoons of peanut butter on 2 slices of 100% whole wheat bread.
Lunch: 2 cups of brown rice, 16 oz of fish, and a bowl of salad.
Dinner: 12 oz of sweet potato, 16 oz of fish, and 1 bown of vegitables.
On workout days, before breakfast come my pre workout meal, which is half a bwl of oat meal an a bannana, and my post workout meal which is a whey protein shake.
I also have around 3 apples a day in between meals, and quite a few nuts.
I follow a 5x5 split now thatnks to the info you guys provided on here.
Now I ind I workout better, if I do the 5x5 on a push/pull/legs split.
I feel too tired doing squats deadlifts and heavy bench all in the same day.
Monday: Chest,Triceps and Shoulders.
Tuesday- day off
.Plyometric jump squats-4 sets until failiure
.Bulgarian split squats- 3x5
Thursday- day off
Friday- back and biceps
.Chin ups or bicep curls- 5x5
.Bent over rows - 5x5
.Lat pull downs or pull ups- 5x5
Saturday- day off
Then start over on sunday.