Hello all, I am new to this board, and relatively new to weight training. I am a 23 yr. old male, 6'0" and 154 lbs, looking to bulk up a bit. Not looking to get super ripped or anything, but my goal is to add 20-25 lbs. and be less of a scrawny biotch. I have been on a weight training program for 2 1/2 months now (3-4 days a week, fairly intense workouts), and have gained 6 lbs. since I started. I enjoy working out, but I know that my diet is pretty crappy right now and needs to improve if I am to see real results. I read through a number of threads in this section, as well as the bulking section. I enjoyed all of the valuable information, but much of the scientific nutritional jargon i don't understand. What I do know is that I need to increase my daily caloric intake, including protein and carbs. Using the Harris-Benedict Formula, I calculated that I need 2,771 calories per day to maintain my weight. I just signed up at fitday.com, and will begin tracking my diet. I am looking to revamp my daily diet, and any advice that anyone has is much appreciated. Here is an example of a normal day for me:
1/3 cup CoCo wheats hot cereal (made with 1 cup skim milk)
1 cup strawberry/orange/banana juice
PWO shake: 40g Premium Nutrition Whey-Vantage powder, mixed w/water
Sandwich made with 3 slices each of deli ham and turkey, cheddar cheese, onion and mustard with whole wheat bread
Meal at work:
Hot pockets / Lean Cuisine
Late evening meal:
Varies, but usually consists of either chicken and rice, 1/2 frozen pizza, or tuna sandwich
20g Whey Vantage powder mixed with 1 cup skim milk
I get 2,000-2,500 calories per day, 60-80g fat, 200-250g carbs, and 160-180g protein (although I will have a better idea of these numbers once I start tracking more vigilantly).
I am serious about wanting to bulk up, so I want to do my homework before starting a diet. Any advice would be much appreciated, as well as answers to the following questions:
How many calories per day should I shoot for?
I don't have much time at work to eat, and am looking to get away from the frozen dinners. I am considering just cooking up a bunch of lean meat at the beginning of the week, refrigerating it, and microwaving it for a quick meal at work. Is this a good idea?
Thanks in advance,