Ideas

[Scottyb13]

First cycle: yes I know too light but ran anyways.
170 lbs 6' training for 4 years .. Ran test c and dbol. Increased intake to 3,000 cals a day.. Brought me to 199 lbs lost 2.. Couple months later ran another cycle, test e increased cals to 3,500 but dropped cycle due to bunk gear. Still consuming 3,500 cals a day and still at 197 lbs 2 months later

[Scottyb13]

Since my work schedule is so whack there is no certain times I eat these foods but generally I'm eating about every hour and half
Cup of cottage cheese
3 peanut butter sandwiches on sheath bread
Banana, apple small bowl of fruit
Brown rice
Protein shake that also has mixed frozen fruit, plain yogurt and oats
3 chicken breasts 5 oz
Can of tuna
Can of green beans
2 cups milk
Bowl of Greek cereal
Turkey sandwich with tomato slices on wheat bread
3 hard boiled eggs
160 oz of water

[austinite]

What's your body fat percentage and age?

[Scottyb13]

27 years old, 13%

[austinite]

You certainly should be gaining. What's your activity level like? Are you very active at work? Do you do a ton of cardio?

[Scottyb13]

Zero cardio at gym.. Work is 12 hour shifts walk a little maybe if I had to guess in a 12 hour span I "might" walk a total of 1/2 mile. If that! Other then work and gym I am at my house not doing much since I know walking around is basically cardio lol

[austinite]

lol, well.. I really hate you. haha. I wish I could eat 3500 cals and not get fat.

Your food group is decent, but at a glance, it doesn't look like enough protein.

The only thing left to look at is your macro break down. I'm guessing you might not have one since you didn't post it, but I figure I'd ask before the real diet pro's chime in...

[Scottyb13]

I try to keep protein as my highest second is carbs then last is fats

[austinite]

I'd put protein no less than 250 for you. I don't really see 250 in that list. I could be wrong, don't have your macros.

[baseline_9]

I would put ur protein at 250.... I'd go around 200-210 for now....

If ur not gaining weight then u need to be eating more.... Period....

At 3500 cals ur carbs should be much higher than your protein..... Here is a recommendation....

200p
70f
520c

Now that's 3510 cals but a hell of a lot of carbs..... Personally I'd rather eat the carbs like that and keep the fats down to around 0.4g/lb of LBM but its your call.... If you prefer to increase fats then just swap out the calories from the carbs...


However I don't believer your eating 3500 cals and not gaining weight.... So I suggest you weight and log everything you eat on myfitnesspal for 4 weeks and see what the scale does....