Hello everyone,
There's nothing I enjoy more than working out and making gains! I have recently come off a 3 month Test E cycle, and had 1 crazy night out, yes I did a lot of things I shouldn't and regretted it the next day. That aside, the last 3 days I've found it hard to get my motivation back for eating properly. I have eaten way to trash since, and want to get back on track. I am trying to bulk, but I have gained a lot of fat since my night out and want to keep bulking but keep fat gain to an absolute minimum.
I weight 100kg (91kg pre course) at 6'2" and have read so many different things on whether I will keep some of my gains post PCT, but I hope I can at least stay around 94-95kg. I want to annihilate any bad fats, sugar and foods that just do me bad. i calculated that I need between 3000-3400 calories to put on muscle mass, and I know it's vital to be eating the right amount of everything.
My typical breakfast is 170g 0% fat yoghurt, 100ml full fat milk, 15-20g chia seeds, 25g whey protein powder, 33g serious mass protein powder & 30g rolled oats; which is a great breakfast, especially as a pre workout meal! (542cal / 51.4g protein / 54.6g carbs [13.2g of sugar] / 13.5g fat)
I have two homemade shakes throughout the day too, one at 8am (after gym), and one at around 8pm (before bed).
Made with 300ml full fat milk, 66g serious mass protein powder, 25g whey protein powder, 60g rolled oats & 30g peanut butter. (947cal / 53g protein / 105.5g carbs [21.6g of sugar] / 32.8g fat)
What can you all suggest for my remaining calories? I have a very active job (building boats) a lot of heavy lifting, walking a lot so I didn't know if you all suggested extra calories? I do not like to eat a lot, need a small but effective meals for tea break at 10:30am, lunch at 1:00pm, and tea at 5:30pm.
I also take a cod liver oil 1000mg in the morning and 1-2 times a week 2 ZMA capsules before sleep.
Thanks in advanced!
There's nothing I enjoy more than working out and making gains! I have recently come off a 3 month Test E cycle, and had 1 crazy night out, yes I did a lot of things I shouldn't and regretted it the next day. That aside, the last 3 days I've found it hard to get my motivation back for eating properly. I have eaten way to trash since, and want to get back on track. I am trying to bulk, but I have gained a lot of fat since my night out and want to keep bulking but keep fat gain to an absolute minimum.
I weight 100kg (91kg pre course) at 6'2" and have read so many different things on whether I will keep some of my gains post PCT, but I hope I can at least stay around 94-95kg. I want to annihilate any bad fats, sugar and foods that just do me bad. i calculated that I need between 3000-3400 calories to put on muscle mass, and I know it's vital to be eating the right amount of everything.
My typical breakfast is 170g 0% fat yoghurt, 100ml full fat milk, 15-20g chia seeds, 25g whey protein powder, 33g serious mass protein powder & 30g rolled oats; which is a great breakfast, especially as a pre workout meal! (542cal / 51.4g protein / 54.6g carbs [13.2g of sugar] / 13.5g fat)
I have two homemade shakes throughout the day too, one at 8am (after gym), and one at around 8pm (before bed).
Made with 300ml full fat milk, 66g serious mass protein powder, 25g whey protein powder, 60g rolled oats & 30g peanut butter. (947cal / 53g protein / 105.5g carbs [21.6g of sugar] / 32.8g fat)
What can you all suggest for my remaining calories? I have a very active job (building boats) a lot of heavy lifting, walking a lot so I didn't know if you all suggested extra calories? I do not like to eat a lot, need a small but effective meals for tea break at 10:30am, lunch at 1:00pm, and tea at 5:30pm.
I also take a cod liver oil 1000mg in the morning and 1-2 times a week 2 ZMA capsules before sleep.
Thanks in advanced!