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  1. #1
    Registered User ChrisFix22's Avatar
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    Weight gain too slow/is my diet right? Need advice

    Sup

    So been lifting for about 4.5 months now and ive gone from 62 - 66kg, been following this diet of about 3000-3200 calories


    Breakfast:

    - Smoothie (600ml of Milk, 1x whole Banana, 2 table spoons Cacao powder, teaspoon of honey,

    - 5x Weetbix with milk

    - 1x Kiwi fruit


    Lunch

    - 400g of chicken w/ cooked apple

    - 2x Rice cakes + Cheese and crackers + 2 wallaby bites

    Dinner

    - 400g of chicken breast w/ cooked apple + 250g of Rice

    - Whatever mums made when I get back from nightshift from work


    After working out:

    - Glass of Milk with 2 teaspoons of Pea Protein


    (Been following that diet for about 3.5-4 months now)


    Workout Routine (Greyskulls lp)

    - 3x days a week (Monday, Wednesday, Friday) + Saturday (Body weight exercisers for Abs)

    (only been doing the Saturday for about a month or less)


    Monday A

    - 3x5 OHP

    - 3x10 Pullups

    - 3x10 Inline DB Press

    - 3x5 Sqaut

    - 3x15 DB Facepulls

    - 3x10-12 Hammer Curls

    - 3x10 Dumbell Curls

    - 3x10 Lat Raises


    Wednesday B

    - 3x5 Bench Press

    - 3x10 Rows

    - 3x10 DB Shoulder Pres

    - 1x5 Deadlift

    - 3x15 DB Facepulls

    - 3x10-12 Tricepts Pushdowns DB

    - 3x10 Overhead Tri Extends

    - 3x10 Lat Raises


    Friday A

    - 3x5 OHP

    - 3x10 Pullups

    - 3x10 Inline DB Press

    - 3x5 Sqaut

    - 3x15 DB Facepulls

    - 3x10-12 Hammer Curls

    - 3x10 Dumbell Curls

    - 3x10 Lat Raises


    then goes Mon B, Wed A, Fri A for next week

    Workout at 10pm-1/2am (due to work)


    Lifts:

    B: 70kg

    OHP: 52.5kg

    S: 102.5kg

    D: 130kg


    Do a lot of cardio at work since I work in warehousing and sometimes that requires some "heavy lifting" as well. So my question is this diet/routine the most efficient for lean bulking just feel like its a really slow progress for gaining weight. Maybe I need to eat more since I burn a lot of calories? Hoping to see 70kg eventually lol...


    Thanks
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    Last edited by ChrisFix22; 02-19-2020 at 06:04 PM.
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  2. #2
    Registered User beowulf359's Avatar
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    Listing a bunch of food you eat isn’t helpful. Just rough daily calories and macro breakdown (percentages or grams) is sufficient.

    4kg in a little over 4 months is actually a really good pace of weight gain for muscle building. Any more than that likely means more fat gain than you want. Assuming you are progressing in your lifts and see some positive signs in the mirror you are fine.
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  3. #3
    Registered User ChrisFix22's Avatar
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    Originally Posted by beowulf359 View Post
    Listing a bunch of food you eat isn’t helpful. Just rough daily calories and macro breakdown (percentages or grams) is sufficient.

    4kg in a little over 4 months is actually a really good pace of weight gain for muscle building. Any more than that likely means more fat gain than you want. Assuming you are progressing in your lifts and see some positive signs in the mirror you are fine.
    Sorry just wanted to be specific with food types in case, thanks mate appreciate it just wanted to make sure I’m on the right track. Definitely seeing improvements in lifts as well
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