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  1. 03-12-2021, 09:52 PM #1
    Brandon5455
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    Workout routines/nutrition

    Hey, hows it going guys? I'm new on these forums and I thought I would make an account to ask about what kinds of programs you guys are running and what your meal plans look like? I have been training for years but have never really made the progress that I would have hoped to make. I have done push pull routines for a while and five day routines and a few other programs. I have an alright physique I?'m nowhere close to where I would like to be. I also work 12 hour nightshifts so getting my workouts in is hard but I somehow still manage. It would be great if anybody has any suggestions as to a workout routine that will give me good gains that work with work schedule I have. Also I should mention I haven't provided the macros or calories down below on my current meal plan as I have no idea as to whether or not I should or shouldn' t count them. The fitness community is riddled with so much misinformation and bs I don't even k ow what to believe anymore but anyway here is what my meal plan looks like on a typical day any help would be great!!

    Breakfast
    Eggs/ quaker whole oats with fruit and toast

    Post workout Whey protein shake

    Lunch Turkey burgers on whole wheat bun with mixed vegetables

    Dinner Grilled chicken and whole wheat pasta mixed vegetables or edamame and usually a protein shake before bed
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  2. 03-13-2021, 02:39 PM #2
    BulkingIsHard
    6'0" 190lbs BulkingIsHard's Avatar
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    Originally Posted by Brandon5455 View Post
    Also I should mention I haven't provided the macros or calories down below on my current meal plan as I have no idea as to whether or not I should or shouldn' t count them
    If you want to be gaining weight you need to eat at least 500 calories over your maintenance level, so yes you need to at least have a close estimate on what you're consuming

    Protein should be at least 0.5 grams per pound of bodyweight
    https://en.wikipedia.org/wiki/American_decline
    https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
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