1.5g per kg for protein

6 foot, 87kg as of this morning, lifting is my main physical activity. i drive a forklift which isn't the most physical job around.

attached is my august progress pic so you can see i'm not a lard ass. i use myfitnesspal to track calories but maybe it's giving me inaccurate numbers and i'm not eating as much as i think.

Attached: aug.jpg (908x1210, 215K)

this post doesn't make sense unless you run marathons every day or something

my food log from yesterday, the meals aren't 100% accurate though, like i didn't drink all that protein for breakfast, it's just easier to enter it once and change the serving size

Attached: food.png (748x742, 43K)

>6 scoops

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yeah that's why i'm worried. i feel like i'm way over doing it with protein and it's wasting money and my liver's lifespan

You look good, man. How long have you been lifting?

even if 3k is really your maintenance, adding 1k calories/day is an overkill. i really doubt you can put on anywhere near 1kg of muscle/week consistently unless you plan on roiding too. instead you will be getting mostly fat.

since january, but i was half-assing it for the first few months. here's the progress pic i took in may which is about when i started taking things more seriously

Attached: 052019.png (347x486, 249K)

I hope you plan to monitor your BF % with this gain or you'll end up looking like shit in short order, this IS a very slow process, you don't put on pounds of muscle every week

it still doesn't check out 650 kcal from protein means 162.5 g of protein and OP claim to eat 1.5g for 1kg of (total?) bodyweight, which would mean he is 108 kg, but he says he is 87

Remember to eat less on rest days, good progress so far

i'm keeping a close eye on it, which is why i'm trying to clean bulk as much as possible. the milk and mcdonalds is just an easy way to sneak in extra calories when i'm not feeling all that hungry

maybe i legit have a tape worm...

Nah man I'm 91kg but have a bit more fat (which uses less calories than muscle) and 3k is around my maintenance during training days too.

if 3k is your maintenance you don't "clean bulk" at a 1,000 surplus

Nice gains, bro. If you don't mind me asking, what's your routine?

not the greatest routine but i'm a homegym nerd with only a bench, bar and a couple of adjustable dumbbells so i have to make do with what i've got

bench and deadlift have maxed out with the weights i've got so i'll have to invest in some more very soon

Attached: routine.png (732x474, 20K)

are you familiar with pasta?

replace crunches with knee to chest raises (keep your knees bent and feet hovering mid air in between reps, tight and tuck in lower abs between each flex) crunches are not training for funtionality and they bent your spine. I'm still able to do 3x35 but its not worth it, once you get a really complete workout you'll notice they are not focusing on the abs alone, but putting unecesary strain on your hip flexors and lower back.

How many times are you shitting a day? I started eating way below maintenance and started gaining weight. I went from 3-4 shits a day to one in the morning.