Rex wrote:
Irish gunner wrote:
Anyone have any tips on easily increasing calories?
My master's degree has taken its toll over the last 12 months, I've had way too much work and I've been skipping meals with alarming frequency. I've dropped down to going to the gym only once per week instead of 3 (bench is down about 40kg too) and I've unintentionally lost 12kg in the last year.
Get a decent protein powder. A couple of scoops a day will give you another 150-300 kcal, it is easy to manage a shake or two regardless of circumstances, and the added protein will help in stopping your body from breaking down muscle for fuel. If that's not enough to get you into energy balance, which it probably isn't based on what you have lost over the last 12 months, then I'd recommend switching whatever you put on your sandwiches to peanut butter. Excellent source of good fats, high in protein, and calorie dense.
Peanut butter's a good shout, definitely easier (and tastier) than GOMAD. Think I might buy a few packets of joylent/soylent for the mornings too, I used it for a while when it first came out a few years back and it was a pretty cost effective meal replacement.
Rex wrote:
I'm still doing really well! I've lost 32 kg since January 2016 through regular training and proper nutrition.
That's really impressive Rex, well done!
speedy wrote:
Rex wrote:
I think you missed the part where he said he needed something easy. What you are suggesting now is no doubt sound advice, although 5 sets of 5 is fairly ineffective, but it also means tracking your macros and a proper meal plan. Nothing easy about that. 🙂
5 Sets of 5 isn't ineffective at all. It's excellent advice. Tracking macros comes in the 200kcal surplus.
He was "Big" before he lost it through inactivity so I didn't give him fitness advice he has done it before so he knows what to do.
The routine is fine, I'll start up again this summer when I'll have a bit more time with some sort of beginner program for a bit of linear progression in order to get my numbers up again and then I'll go back to BBB or I might try out a PPL routine if I can get to the gym often enough.
