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the3kgt2

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My goal is to get to 145lbs and 12% body fat.

22 yrs old
5'6"
138lbs
13.8% Body Fat
13.5" Biceps

Here's what my typical day looks like:

7am
Cereal ; 300 calories 2g protein
Apple ; 100 calories 1g protein
Protein/Milk ; 190 calories 31g protein
Multi-Vitamin

9am
5oz Small Coffee ; 80 calories 0g protein

11am
Chicken Salad ; 350 calories 18g protein

4pm
Lean Cuisine ; 210 calories 15g protein

5pm
Power Bar ; 240 calories 10g protein

5:15pm
60 minutes of weight training

6:30pm
Protein/Creatine/Glutamine/Milk ; 190 calories 31g protein

7pm
Sandwich ; 330 calories 20g protein

9:45pm
2 Whole-Grain Lean Pockets ; 420 calories 40g protein


Daily Total 2410 calories 168g protein

I'm definitely getting enough protein, but I don't think I'm getting enough calories. It's hard to eat more than this. I already have to push myself to even eat just this much.
 
Last edited:
hi m8 not sure if im correct, but isnt the daily recommended callorie intake around 2000 for both men and women ? (well thats what it said on the back of a box cereal box i read ) :p if u want to gain fast u probs have to add more calories. (just my thoughts may not be correct, best to wait for the experts :p)
 
there is no such thing as a recommended value that fits for everyone. Everyone has differen't needs for cals.
 
BY my calculations (assuming you are 'moderately' active) your calories don't look too far off the mark. I'd say that you are in a healthy deficit at the moment which should help you reach your goals.
 
You are also getting more calories than you said, because there is no way a milk and protein shake has 31g of protein and only 80 calories. On protein alone that shake should be 124 calories, since 1g protein=4 kcals
 
amp89 said:
You are also getting more calories than you said, because there is no way a milk and protein shake has 31g of protein and only 80 calories. On protein alone that shake should be 124 calories, since 1g protein=4 kcals
Click to expand...

You are absolutely correct. I forgot to add the calories from the whey protein, which is 110. Total calories for the shakes are 190 with the milk.
 
the3kgt2 said:
My goal is to get to 145lbs and 12% body fat.

22 yrs old
5'6"
138lbs
13.8% Body Fat
13.5" Biceps

Here's what my typical day looks like:

7am
Cereal ; 300 calories 2g protein
Apple ; 100 calories 1g protein
Protein/Milk ; 190 calories 31g protein
Multi-Vitamin

9am
5oz Small Coffee ; 80 calories 0g protein

11am
Chicken Salad ; 350 calories 18g protein

4pm
Lean Cuisine ; 210 calories 15g protein

5pm
Power Bar ; 240 calories 10g protein

5:15pm
60 minutes of weight training

6:30pm
Protein/Creatine/Glutamine/Milk ; 190 calories 31g protein

7pm
Sandwich ; 330 calories 20g protein

9:45pm
2 Whole-Grain Lean Pockets ; 420 calories 40g protein


Daily Total 2410 calories 168g protein

I'm definitely getting enough protein, but I don't think I'm getting enough calories. It's hard to eat more than this. I already have to push myself to even eat just this much.
Click to expand...


How are you configuring your cals? What formula, and what is your MT Line?
 
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