27 year old, 5’11, 164lb not on a cycle just want help from the pros dialing in my nutrition, macros, and training. Goal is to hit 190 on a clean bulk, gain muscle mass and become muscularly proportional.
Help me set my daily macros please I’m a little lost.
Food/Sleep/Training log
Sunday 11/12/23
Meals:
Total:
Training (leg day):
Sleep: 8 hours
Help me set my daily macros please I’m a little lost.
Food/Sleep/Training log
Sunday 11/12/23
Meals:
- breakfast: smoothie - 1 cup frozen fruit, 2 cups oatmeal, 2 cups soy milk, 2 scoops protein powder (800 calories, 72g protein, 94g carbs, 16.5g fats)
- Lunch: 2 peanut butter sandwiches (660 calories, 24g protein, 74g carbs, 35g fats)
- Snack: smoothie - 2 cup soy milk, 1 scoop protein powder, 1 banana, 1 cup frozen fruit (480 calories, 33g protein, 69g carbs, 9g fat)
- Dinner: chuck roast, carrots, white rice (1438 calories, 76g protein, 97g carbs, 89g fat)
Total:
- calories: 3378
- Carbs: 334
- Fat: 149.5
- Protein: 205
Training (leg day):
- Pre workout cardio: 1.15 mile run 10 minutes
- Squats (smith machine) 3 sets: 1 set 115lb 12 reps, 1 set 125lb 10 reps, 1 set 135lb 8 reps
- Leg press machine 3 sets: 1 set 347lb 12 reps, 1 set 367lb 12 reps, 1 set 437lb 11 reps
- Toe press (on machine) 3 sets: 1 set 347lb 13 reps, 1 set 367lb 12 reps, 1 set 387lb 10 reps
- Dumbbell lunges (25lb dumbbells) 3 sets: 1 set 10 reps, 1 set 10 reps, 1 set 10 reps
- Seated leg curl 3 sets: 1 set 60lb 15 reps, 1 set 70lb 15 reps, 1 set 80lb 12 reps
- Leg extensions 3 sets: 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 15 reps
- Weighted Abdominal crunch machine 4 sets: 1 set 20lb 15 reps, 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 9 reps, 1 set 40lb
- Post workout cardio: stair master (aiming for calves) 5 minutes 344 steps
Sleep: 8 hours