Hi, I need guidance around my diet and supplements. I’ve been training for 3 years now on and off. I haven’t been to a gym in 5 months now, but I workout at home using a door gym, doing push-ups etc, etc. I’m 180 cm and I weight 61.5 kg, I’m 19. I can not measure my bf because I don't know how to, but my abs are very visble and I have no fat so I'd put myself around 8-10%. I’m currently a walking skeleton (obviously) and I want change, perma change. I need help around my diet to reach caloric surplus because that’s my biggest obstacle atm. I’m going to start going to the gym next Monday and I’ll be following a strongman 5x5 to re-gain strength and muscle. This is my current diet plan:

Breakfast: 2 variations: 100g cooked oatmeal, 1 tbsp honey. 5 eggs + 500 ml of milk, 2 tbsp of peanut butter and a banana.

Lunch: 300g rice, 420-450 g. of chicken breast + 50 g broccoli.

Dinner: Cooked potatoes 3-4 & 400g of tuna..

Between meals: 100g peanuts during the day.

This is how my diet will look, I’m planning to meal prep the lunch. My macros are the following: 150 g protein, 360 g carbo hydrates, 96 fat & 2900 kcal. I’m planning on taking BCAA’s & Creatine. Also I smoke cigareetes. Any help to make a more sustainable diet that I can prep / make healthy shakes would be awesome. Thank you for reading my post.

Hey @Konstantin_K.

Increase your protein a bit more. If you find it hard to gain weight especially, it's not going to hurt you to eat up to 1.5g of protein per lb of bodyweight. The other macros are probably OK where they are for now.

For shakes, just blend up some of the foods you normally eat if you need it on the go. Oats, honey, peanut butter, milk, fruit, vegetables like spinach - all of those kinds of things can blend up to give you quick and easy calories.

Time to stop smoking the cigarettes as well my friend. They won't be helping you reach your fitness goals. http://muscularstrength.com/article/Cigarette-Smoking-And-The-Effects-On-Your-Fitness-Goals-The-Facts

Thank you for the tips Scott they're very helpful. I'll start implementing on Monday 1.5g and I'll get on the road to permanently quit smoking :)

Glad to hear it @Konstantin_K :-)

Scott

I struggle with fasting for lent, what do you recommend to not loose muscle mass. I am 5'10" and about 175lbs...about 12% body fat. I eat to stay lean all year, have a very fast metabolism, bodybuilding style lifting, and am 35 years old. Any help on how to keep my muscle (and sanity) will be greatly appreciated.

First post, new member, and long time fan. Thanks for all the great info.

Chris