* steamboat's_ back on the grind

[stEam_B()at]

i have not been on this site in a long while and alot has changed, looken good around here.

so.. no real gym time in years now ;( im tired of looken, feeling, eating like shi*..confidence is low, moneys tight & im always stressing out. SO anyway.. now that i am 36 & nothing else is going right i figured its time to snap out of it & get back in shape. its do or die time

did my shopping tonite
got my new diet dialed to get, stay lean & strong
will adjust weekly as needed

current:
-176lbs
-16%bf
-5'10"

Food cals per day:
-2100 cals
-200 prot
-180 carbs
-55 fat

[stEam_B()at]

going to eat every 2.5-3hrs
will see how this works may tweak it a bit

supps: Whey, Bcaa's, multi, omegas

meal 1:
3 eggwhites
1 egg whole
1 slice 12grain bread
handfull spinach
lowfat cottagecheese
2 slices turkeybacon

meal2:
6oz lowfat natty yogurt
apple
small handfull Almonds

meal3:
can tuna in/water
lowfat cottagecheese
mixed green salad mix
wholewheat pita
banana

meal4:
2% milk
protein shake
1 tbsp natty peanutbutter
apple
Oats

meal5:
chicken breast -or- steak
brown rice -or- potato
lowfat cottagecheese
brocc -or- asparagus -or- salad mix

[stEam_B()at]

been so long i forget if im doing it right lmfao eating healthy & lifting that is
all comments welcome here both neg and positive

[stEam_B()at]

this is me today 1-23
overall im not that fat or overweight but i do feel very weak

back to the Grind

i am now two days into my new lean healthy diet and 1 day into my new workout program

3 day split

any1home?

[stEam_B()at]

orig_
Food cals per day:
-2100 cals
-200 prot
-180 carbs
-55 fat

i think im going to have to up my cals/pro/carbs if i want to build good lean muscle
i dont plan on adding cardio for atleast a month or two

New_
-2900 cals
-270 prot
-240 carbs
-65 fat

what you guys think?

[AlwaysTryin]

Why increase 800 calories?

Your calories =\= macros

[stEam_B()at]

ATryin : more food = more cals/pro/carbs = more mass
going with 2100 cals at 5'10"_175lbs would put me into diet mode and keep me from building mass!?
up it to 2900-3000 i can maintain and build good solid foundation!? im all ears for suggestions? comments?



diet is 100% in check and i will log foods, workouts starting next week so i can keep an eye on my progress.
sunday nite i did tris/chest and im so sore still today that i cant even put my arms up or put on a shirt etc. was supposed to do "bi's/back" tonite but thur is no way its even possible. so atleast the break in period is in & i will commence killing it in the gym in a few days..for now ill just keep the food dialed and wait for my BCAA'S and my Whey to get here.. im hoping wed/thurs so it can help with my tri/chest recovery.

i already feel better and my skin looks/feels better already..eating correct really does wonders to/for the body!

[stEam_B()at]

blah

[tonytoo]

ATryin : more food = more cals/pro/carbs = more mass
going with 2100 cals at 5'10"_175lbs would put me into diet mode and keep me from building mass!?
up it to 2900-3000 i can maintain and build good solid foundation!? im all ears for suggestions? comments?



diet is 100% in check and i will log foods, workouts starting next week so i can keep an eye on my progress.
sunday nite i did tris/chest and im so sore still today that i cant even put my arms up or put on a shirt etc. was supposed to do "bi's/back" tonite but thur is no way its even possible. so atleast the break in period is in & i will commence killing it in the gym in a few days..for now ill just keep the food dialed and wait for my BCAA'S and my Whey to get here.. im hoping wed/thurs so it can help with my tri/chest recovery.

i already feel better and my skin looks/feels better already..eating correct really does wonders to/for the body!

5'10 and 177?

move it up to 3500 and try that. i am cutting on 3300 cals a day. and i'm about 187 and 5'8. and maybe around 16% bf or so.

keep your protein probably around 200-225...and up fats from 50->80-120 range, around 100 a day. fill the rest with carbs and continue on from there for a bulk.

~ add calories tell you gain a pound a week.