I need to eat around 2800 calories to bulk up according to the sticky. I need to eat 160g of protein according to the sticky. Still can't decide between the Stripped 5x5 or the stronglifts 5x5 from the sticky. Never done an overhead press, or Barbell row or deadlift but I hope the PF by my house has the necessary equipment for it and not just treadmills and pizza. I can't even do a pull up my back is so goddamn weak. I'm going to start with weight that's challenging but not impossible.
But I have some questions
How am I supposed to get 160g of protein into my body in 1 day? Protein powder? I usually only eat half what the calc is telling me to eat, but can I safely expect to be so hungry once I start lifting that 2,900 cal is easy? I don't want to overstuff myself since I'm only 5'6. Should I still avoid added sugars in stuff like peanut butter if I'm going to be exercising 3x a week or willI be lifting so much that it won't matter? Sometimes I really want to put peanut butter or honey in my oatmeal (it's just oats and water) but I have to stop myself.
Just eat food holy fricking shit. You twinks overcomplicated shit. An 8oz chicken breast is like 65g of protein and under 500 calories. Eat that, 3 eggs and drink two big glasses of milk a day and that's 115g of your protein and 1600 calories.
>I hope the PF by my house has the necessary equipment for it
I hope this is a joke
kek it is a joke, I've never been inside a PF myself but from what I hear it's mostly treadmills and an inferior selection of machines compared to most gyms.
unironically thank you.
I'm lactose intolerant but I can digest yogurt alright so I was thinking plain greek yogurt
That'll do fine. Don't be afraid of carbs and some fattier foods, they'll help round out your diet and keep you interested in eating.
i had the same problem for a while and was supplementing with protein powder but i just ended up finding the best foods through trial and error.
I try to eat 6 eggs and drink 500ml of milk a day. Im short so you could raise those numbers to 8 and 750 ig
Screw greek youghurt, cottage cheese with <5% fat is godly for protein and is way cheaper
Any kind of meat is good so long as its not processed shit like hamburgers and sausages. Chicken breast has loads of protein but tastes like shit and to make it good youre basically just adding a bunch of fat usually and it ends up not being any better than fattier meats. I like chicken thighs and drumsticks, Pork collar/fillet is godly in terms of macros for taste. Its not a beef steak, but it has good macros, good taste, and is relatively cheap around me. Pork brisket is also okay, but it has way more fat thus calories.
Beef is generally good if you drain some fat at least after its cooked.
Duck is great but its really hard to cook right.
Salmon, bream, and trout are the fish I usually eat but maybe youll find different stuff in your area
Like said, you have plenty of calories to work with, so dont be afraid of carbs and fats. Just use them at the right time to make food taste better. I never eat protein by itself because it usually tastes awful. Also I dont drink protein powder because its really expensive compared to normal food here (balkangay). Also Im concerned abt amino-acids and protein completeness
Also I dont recommend eating "intuitively." Count your macros and calories
>but tastes like shit and to make it good youre basically just adding a bunch of fat usually and it ends up not being any better than fattier meats
I use frying sheets from Nestle. It's sort of a moron tax for people like me who can't be bothered to properly cook meat. But the result is usually pretty good
Look for foods that are healthy in protein. 200g of cashews and almonds can tally up at like 40g of protein. Tuna and eggs are big in protein too.
>200g cashews
>1100 calories for 40g protein
Don’t do this
>I'm lactose intolerant
Nevermind. My recommendation would be to perish.
Unless you're pushing a 100LB dumbell press PF has quite literally everything and more you need to be jacked. Hell I prefer doing legs at PF because they have better machines.
I don't count anything.
I eat until it's *enough*, trying to stay away from too much crap.
Eggs, potatoes, pork meat and bread are my main staples.
>he read the sticky
oh no ahahahaha
w-what's wrong with the sticky?
Yeah I think I'm just gonna go kirby mode as long as it's not pure junk/empty calories like chips or cookies or anything from starbucks
I just got some cottage cheese and a big jar of peanut butter and some bananas.
>don't eat intuitively
I know the calorie and protein of the foods I eat but I'm gonna wait until I start the routine on Monday to see how it affects my hunger and body before I start the diet. I might be ravenous after a week and eat 3k calories no problem or I might feel the same. who knows?
>fish
I'm poor so I can't eat fish or steak on the regular. It's gonna be costco hamburger and tuna/eggs with the occasiona sardines for me.
For now do a 5x5 program, get enough protein, and don't eat shit. Just get started you can figure the rest out as you go.
Protein is easy so far I’ve eaten 135g and only had 1605 calories today. Chicken without skin, tilapia, salmon, built protein bars and pic related are your best friends. Verification not required
These are all normie flavors, where's the satan rapist molested by berry flavor?
By the end of the night I’ll have had 1865 calories and 173g of protein. I’m finishing the night with chicken and hot sauce I bought in Texas. I’m also happy to see a fellow Manlet. Check out the band Wind Rose they make dwarf themed power metal that I always listen to while lifting.
>How am I supposed to get 160g of protein into my body in 1 day?
I drink a half gallon of regular milk a day, 1280. I drink a quarter of it, then put in two servings of Muscle Milk for 560. That's a total of 1840, 128 grams of protein (64 milk, 64 protein powder). I do this everyday. Eat a hefty burger or whatnot for supper and you're good.
When you do 75 heavy (relative) squats a week you'll be hungry as frick. Personally my staples for eating are chili con carne with rice, cottage cheese and broccoli and oats with greek yogurt peanut butter and a banana + eggs
>75 heavy (relative) squats a week
Who the frick is doing this? The strongest lift I've ever had was a 500lb deadlift at around 150lbs bodyweight. I did 3x5 for deads, 15 reps a week. Sometimes switching it up to 5/3/1 which is about 17+ reps with the deload set. My body responds greatly to less work, more emphasis on recovery. Everyone's body is different but to me 75 reps of the same exercise in a week is preposterous, especially to give that advice to a beginner...
stronglifts as mentioned in op
>buy whole chickens
>oven until tender
>remove bones when cool
boom, sandwich/tortilla filling
>ground beef
>hamburger helper that shit with the box or from scratch
either option is pretty cheap and ez
moreover you can freeze stuff if you buy too much when you see a good deal
and start eating early because waiting until evening to eat 3000 calories in a few hours is not pleasant
Protein will not magically build muscle. It helps with recovery and your full recovery takes a week. There are a lot of memes that still persist from supplement industry shilling. Back in the day when they found out they could sell whey, a cheese waste product, for human consumption and morons were actually buying it, the stuff was like white gold. People bought it because it was a cheaper way to get protein. Now it's super expensive compared to just eating protein rich food. You're not doing the best or even most cost effective thing if you're eating a lactose heavy powder to get your protein. It's just going to give you diarrhea and farts due to the excessive lactose, even if you're not intolerant it's too much and wrecks your digestive system.
Good luck, and just eat more healthy food. For protein: meat, eggs, dairy, fish. For carbs: brown rice, brown pasta, brown bread, oats, beans. For fats: should be getting enough through just your protein sources but add butter to things, drink milk, put cheese on stuff, and eat nuts with some meals. For fiber: eat a salad with one of your meals, leafy greens, carrots, onions, etc. These are just some examples of healthy calorie dense foods.
Eat fruits for carbs too, the potassium is important for recovery.
thanks for all the (you)'s I appreciate it. I'm saving all them in a google doc along with all the mean things people here have said about me and my routine.