Am not making gains (is it my nutrition)?
43 year old male
163 lbs
5' 11"
16% Body Fat
On rest days I average:
2570 calories
275 g protein
220 g carbs
57 g fat
On workout days (5 days a week of weight training -- about 60-75 minutes per day (and no cardio)
I consume 2800 calories
Protein 280 g
Carb 265
Fat 60
I am not gainign any weight -- been pretty consistent and regular these #'s for two months. I have always been skinny - and will lose weight if I am not eating enough.
The typical foods eaten consist of eggs, milk,, oatmeal, protein shakes, chicken (lunch and dinner), sweet potatoes, cous cous, quinoa, yogurt, cottage cheese. I cheat with a soda every day at lunch (haven't been able to go no soda). I drink plenty of water throughout the day. Further, I have a sedentary job and am at this job about 60 hours a week so I am not very active outside of my workouts. Due to my work - most all of my calories are gained with 3 big meals and two protein shakes in total (V-core, Milk, Flax Seed). The protein shake is 470 calories
Give me some advice nation --
Do I need to increase calories and if so should I focus on increasing proetein, carbs, fat? Changing my food sources? I am trying for lean gains (I was able to gain to 173 lbs last year but my body fat went above 20% and I was eating more crap.