Need Advice on Gaining Weight

[Mr Salt]

Hi everybody,

2 years ago today(2/14/14) I was arrested for possession of marijuana with intent to distribute. Initially, I was pulled over for making a right turn at a red light while riding my bicycle...an illegal search of my backpack revealed 30g(about one ounce) of cannabis which was my personal stash. I was booked in the county jail and because I could not afford to bond out, I spent the next 18 months locked up, awaiting trial. Eventually, the case was dismissed due to the illegal search.

While I was locked up I lost a good job, a good woman and due to stress, I lost 40 pounds...currently I'm 130 lbs at 5'10 and about 10% body fat. My previous stats were 170 lbs and about 10% body fat. Also, I'm 36 years old and I believe my hormone profile also took a beating due to the stress of the situation.

I'm just looking for some advice regarding diet so I can get back to where I was.

What should my calorie intake look like and what ratio of macros should I aim for?

Any other pertinent advice would also be appreciated.

Thanks, Mr Salt.

 

[JM750]

Welcome to the forum. Tell us what your diet looks like now? How many times you eating a day? What are you eating/drinking? If you think your hormone levels took a dump, you can go to your doctor or go to pvt med labs and see where they are.

 

[FL1025]

Welcome bro. Yea lets see what your current diet and training look like and go from there.

 

[Mr Salt]

Thanks for the welcome.

I consume approximately 2500-2800 calories per day. Roughly 45/35/20...carbs/protein/fats and generally 3-4 meals per day.

Mostly whole foods:
Proteins: chicken, beef, whole eggs
Carbs: oats, rice, yams, bananas, honey
Fats: butter, olive oil, egg yolks, heavy cream

Typically one or two servings of whey.

Training: 3-4 days per week performing deadlifts, chins and dips, rows and over head press. I stretch each morning and before bed. I just got back in the gym about 5 weeks ago.

Thanks

 

[Mr Salt]

Just so sad we'll ruin someone's life for something that really shouldn't be illegal in the first place, sorry brother.

Check out Rickrock's diet and nutrition thread, it's a great start on dialing in your macros.
https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

Thanks for the lead...very helpful.

 

[GTFORMULA]

Sorry to hear about your situation. I would try to eat 3 to 5 portions of protein at least a day and stay on a moderate carb intake. Try to eat a minimum of 5 meals a day. I'm not going to write a huge thing here but definitely start eating a lot. And clean.

 

[jaharris1701]

wow dude,, that story of what happened SUCKS !!!! I FEEL for you my friend !! riding a bicycle nonetheless !! my son who is now 30 was busted when he was 18 for a single joint, it has haunted him ever since, pretty ridiculous !!!
one thing that helps me track and count my food intake is an APP on my smart phone, " My fitness pal" you can set goals and it counts all your food intake, it just makes it easier for me to see where I'm at and adjust my intake accordingly,, a thought for ya and yeah, welcome to the forums here

 

[Mr Salt]

wow dude,, that story of what happened SUCKS !!!! I FEEL for you my friend !! riding a bicycle nonetheless !! my son who is now 30 was busted when he was 18 for a single joint, it has haunted him ever since, pretty ridiculous !!!
one thing that helps me track and count my food intake is an APP on my smart phone, " My fitness pal" you can set goals and it counts all your food intake, it just makes it easier for me to see where I'm at and adjust my intake accordingly,, a thought for ya and yeah, welcome to the forums here

Thanks for the info and the empathy. What happened to your son sucks...nobody should have to answer for a non-violent offense they committed at 18, for the rest of their life.

 

[RickRock]

Thanks for the welcome.

I consume approximately 2500-2800 calories per day. Roughly 45/35/20...carbs/protein/fats and generally 3-4 meals per day.

Mostly whole foods:
Proteins: chicken, beef, whole eggs
Carbs: oats, rice, yams, bananas, honey
Fats: butter, olive oil, egg yolks, heavy cream

Typically one or two servings of whey.

Training: 3-4 days per week performing deadlifts, chins and dips, rows and over head press. I stretch each morning and before bed. I just got back in the gym about 5 weeks ago.

Thanks

The main thing is giving yourself time. You've only been in the gym 5 weeks and I'm sure in time you'll bounce back as long as you have your diet and training in order. Muscle memory is also a beautiful thing.

Your macros don't look too bad, but definitely take a look at that link on my nutrition thread to tweak it a little more for your goals

(PM me for a price list for Biotech Labs and 10% discount)

 

[[9oNe6]BillyD@kid]

Welcome to the forums bro, we are happy to have you here,..

 

[JM750]

Here is the main thing. If you were 170 lbs before (assuming it was not all fat) then your genetics will at minimum allow you to get back there. Eat quality food a train hard. Time is on your side