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I now see what it takes to make good gains and I've set up a nice strategy here by simplifying things...
4150 calories weekly surplus (just over a pound of fat and muscle to be gained):
Sundays- 450 (+450)
Mondays- 700 (+1150)
Tuesdays- 450 (+1600)
Wednesdays- 700 (+2300)
Thursdays- 700 (+3000)
Fridays- 450 (+3450)
Saturdays- 700 (+4150)
Gym schedule...
Sundays: OFF
Mondays: 1.5hrs
Tuesdays: OFF
Wednesdays: 3hrs
Thursdays: 2.5hrs
Fridays: OFF
Saturdays: 2.5hrs
That's 9 1/2 hours of hump-busting at the gym per week and a ton of food. THIS. WILL. WORK.
Discipline, determination, and a good plan will get you everywhere in this game. These are learned skills, but they're more important than food or exercise in the long run.
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68.3 kg
Lost so far: 3.4 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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3466 kcal
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Fat: 110.56g | Prot: 194.15g | Carbs: 421.53g.
Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs. Elevenses: Winco Foods 1% Lowfat Chocolate Milk, Starbucks Caffe Americano (Grande), 85 Degrees Berrytale, Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder. Dinner: Morning Fresh Farms Cottage Cheese 4%, Stouffer's Classic Chicken Enchiladas, Schwan's Strawberry Cheesecake Ice Cream, Baby Spinach, Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3066 kcal
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Exercise:
Cooking - 1 hour, Motorcycle Riding - 2 hours and 30 minutes, Resting - 2 hours, Grocery Shopping - 30 minutes, Sleeping - 6 hours and 30 minutes, Showering - 15 minutes, Driving - 2 hours, Watching TV/Computer - 8 hours and 15 minutes, Housework - 1 hour. more...
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Gaining 3.2 kg a Week
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