Hey Jordan,
I am a 17-year-old male and have been consistently strength training for about 2 years now. My training consists of 2 upper body and 2 lower body sessions a week (Squat, Bench, Deadlift and a few accessories). I am 5 foot 9.5 inches at 165 pounds with a 33-inch waist. I am currently looking for a recommended rate of weight gain for myself. I do not have a solid weight goal as of now but I would like to gain weight until I’m uncomfortable with the level of body fat (170-175??). My main goals are to get bigger and stronger (special huh). Although, I care how my physique looks.
There might be an easy answer but I have been struggling with gaining weight because I have a terrible relationship with food and gaining fat. I lost 15 pounds, down to 148, about a year ago because of my “relationship”, i.e. not eating at all because I was scared of looking fat. I didn’t want to gain weight because I feel that I would make my relationship worse and it would get out of hand, i.e. becoming similar to the Michelin man with terrible food habits.
I have paralyzed myself into trying to find the “best” or “optimal” nutrition protocol for gaining weight and have been spinning my wheels for the past 5 months.
My diet consists of protein shakes and fruit for breakfast, lunch. Plus meat and salad for dinner. Snacks are usually protein bars or grape nuts cereal with protein powder in it. 1 G/LB of bodyweight for protein, carbs, and fats fall wherever. Consuming around 2600 Calories.
I have read TBAB and forum topics that are related but I would like reassurance from the Doc. Any advice would help. I want to build habits for the long term but I realize this is a process.
Thanks,
Andrew