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Ideas
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
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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
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What's your body fat percentage and age?
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You certainly should be gaining. What's your activity level like? Are you very active at work? Do you do a ton of cardio?
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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
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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...
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I try to keep protein as my highest second is carbs then last is fats
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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.
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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....