Subject: RE: my daily diet and workout I'm 6'3 and 195 pounds. For me, through experience I need between 2,700 to 3,000 cals a day to maintain that weight. When you eat lean, 3,000 is A LOT of food.
Folks at work, look at what I eat, and look at the small amount they eat and are just amazed that I'm not overweight ... and they are.
It may take some force feedings to get you to where you want/need to be to add lean muscle.
Also from experience, I will tell you that it's generally a better idea to try and add 1-2 pounds of muscle every 4-6 weeks, than to try and add 20 pounds in 3 months and then diet off the fat. Dieting is extremelly meticulous and tricky, and usually done wrong, and after 5 months you're right where you started.
Add calories slowly. What I do is to eat regularly. 3-4 lean meals ... lean meats, veggies, fruit, etc. Then to create a calorie surplus I add servings of milk w/ whey protein (cheap and easily digestable for most ), and then if I am looking to reduce calories, I just cut out the milk and have the protein powder with water.
It's not an easy thing to do, but if you're determined, you'll get it done. |