Originally Posted by Soldier
First off, you've come to the right place.
Unfortunately, you seem to be missing half of the picture. training! If someone like you eats 3k cals a day and doesn't have your training on point then you'll just get fat. So what does your training look like? What's the plan?
I've been doing the MAB Full Body Workout with a few modifications.
Monday: Squat, Close Grip Bench, Dumbell Rows, Barbell Curls, Standing Calf Raise, Abs
Wednesday: Deadlift, Military Press, Pull-Ups, Dips, Seated Calf Raise, Abs
Friday: Leg Press, Bench Press, Barbell Row, Dumbell Curls, Shrugs, Abs
(3 sets, rep goal system)
Originally Posted by jiorio95
Hey, Adam. Happy you posted this because I know where you are coming from. About 2 years ago I was 5'7" 135lbs. I tried in the past to try and work out and I always followed some crazy dieting plan with a crazy workout and I just never succeeded. Right now I weigh around 183lbs. Quite frankly, I never succeeded until I stopped thinking about it so much.
Nutrition: Eat whatever you want and just make sure you are getting enough protein (1g/lbs of BW is a rough goal). Don't be scared of fats or carbs, just eat. I really mean that. Hit 3k cals, get your protein and eat like crazy. This will be the biggest source for change for you. If you need ideas to prep meals for on the go, or late night snack, high calories anything, there is so much info on the net about it. Make an effort to eat though!
Workout: I'm sorry I don't know what you do right now, but something with lot of barbell work would be my recommendation. Starting Strength, anything like that. This helped me build muscle everywhere on my body.
Mindset: I had the same feeling that whenever I gained weight it was in my midsection. It's all in your head, it was in mine as well. If you are lifting more in the gym, and eating right, you will grow. Believe in it. Before you know it people will notice the changes.
I don't want to try to oversimplify things, but for me that is what worked for me. I did the above and put my mind elsewhere, because I know I tend to over think and change things.
Get after it man, believe in it and give yourself a year and you will pick up a ton of gains.
It's nice to know that I not the only one who's dealt with this. I do need to stop over analyzing and stressing over the process and just start eating and training. Trying to get all the meals/calories in during the day has always been the biggest issue for me between school, internship, and work. I graduate next month, so I hope this will be less of an issue in the future. I know the majority of you guys and gals aren't in fitness professionally, so all this has to be worked around life, which I hope I can get ingetrated into mine.