gaining bad weight ..

[AZGOLDSMEMBER86]

i.switched jobs from very strenuous to not moving much at all .

im lean bulking ive grown to really hate bulking do to loss of cuts and added fat. i switch like to look lean year around .

not sure how my diet is now so im posting with hopes of some good advice to get good solid gains .

b fast - protein shake , 40 g protein with oat bran 20 g carbs banana 30g carbs . and a apple right after

canned chicken 30g protein with broccoli and black beans or brown rice 30-40 g carbs

lunch is usually subway 6'-12' whole wheat turkey with eggwhite cheese . not sure what protein or carbs are .

pwo shake is 40g protein and about 60g carbs .

dinner is about 30g protein and low carbs .

i shoot for 200-220 in protein .carbs not sure what to do. i gain fat easy .
plus mu cardio hasn't been what it should .

i weigh 185 wanna get to 200 and cut to 190ish with abs .

[Tron3219]

How many calories are you eating a day?

[AZGOLDSMEMBER86]

How many calories are you eating a day?

not sure to be honest havnt had times to track . ill log rest of week and see.

im guessing 2500?

[Gaspaco]

What is your TDEE?

[Tron3219]

Well how the hell are you gonna make gains? 2500 is barely above your tdee, if at all. You have no idea what your eating. I know you know better then that. Get it together man...

[Tron3219]

What is your TDEE?

It's around 2400...possibly slightly higher

[AZGOLDSMEMBER86]

Well how the hell are you gonna make gains? 2500 is barely above your tdee, if at all. You have no idea what your eating. I know you know better then that. Get it together man...

your right ive been slacking .
even @3000 cals a day not sure if thats too much. .
i just needs a solid diet plan any suggestions

[Tron3219]

your right ive been slacking .
even @3000 cals a day not sure if thats too much. .
i just needs a solid diet plan any suggestions

3000 is probably a touch too high for lean gains...I'd stick to bout 2600-2700 an see where that takes you.

Yeah, figure out your lifestyle and what you can and can't do. Bring those FOODS to the table and figure out the best plan for your life. Then being it to us and let us tweak it

[AZGOLDSMEMBER86]

3000 is probably a touch too high for lean gains...I'd stick to bout 2600-2700 an see where that takes you.

Yeah, figure out your lifestyle and what you can and can't do. Bring those FOODS to the table and figure out the best plan for your life. Then being it to us and let us tweak it

ok. ill log and post . also been added more cardio 40mins 3-5times a.weeks .also you think if i train 1 body part a day 5 days on 2 off will be more efficient ? im 1on 1off currently

[Tron3219]

ok. ill log and post . also been added more cardio 40mins 3-5times a.weeks .also you think if i train 1 body part a day 5 days on 2 off will be more efficient ? im 1on 1off currently

I never cut out lifting. I may reduce work load and add more cardio (very rare, I fvckin hate cardio). Like I said, start with 2700 and see where that takes you. Caloric intake needs to be an experience based number. U can get in the ball park, but only you can know how much energy ur body uses. If you want to reach your goals, you really have to get it together. Or it's really just a 50/50 chance at best

[Gaspaco]

Well how the hell are you gonna make gains? 2500 is barely above your tdee, if at all. You have no idea what your eating. I know you know better then that. Get it together man...

Agree with Tron, you cant gain nothing when you are less than 100kcal over maintenance.