I have trained for the past four years to gain muscle mass so that I can enter bodybuilding competitions and win them. I have not entered any competition yet but I will be competing when my body-weight reaches 80kg, 10% body fat. But right now the goal is to gain muscle mass. It has been really tough eating clean and working hard in the gym day-in day-out. Initially, it was difficult to figure out what foods to eat and what was good for my digestive system and how many calories I was consuming each day. I ignored this tracking process for the first two years but after reading articles on the internet about the importance of tracking my workouts as well as my daily Macronutrient intake, I started the tracking process. This process really helped me in knowing my body.
Current Bodyweight – 73.5 kg
Body Fat Percentage – 10%
Basal Metabolic rate – 1764
Daily Activity Multiplier – 1.8
Daily Protein Intake – 190 to 210 grams
Daily Carbohydrate Intake – 500 to 520 grams
Daily Fat Intake – 50 to 60 grams.
Recommended Daily Caloric Requirement – 3175 calories
I am pure vegetarian (NO EGGS!) and being on a vegan diet and being an ectomorph it was really hard putting on weight and gaining muscle mass but I am giving it all to achieve my goal. Since I started tracking, I was able to stay on track. Though it has been a slow progress but I am very satisfied with the way I am progressing. I follow EAT, SLEEP, TRAIN and REPEAT kind of lifestyle. I usually do not get involved in other activities apart from my weight training.
My workouts are really very intense and I train 5 times a week. I train intensely for 8 weeks minimum followed by 2 weeks of light resistance training to give my muscles and nervous system time to recover and recuperate. The reason for my slow progress may be partly due to training. I do not always train intensely for 8 weeks and that intense period sometimes extends to 12 weeks and sometimes for 16 weeks which possibly lead to overtraining. I always trained for hypertrophy. Right now I am following a periodized workout program and I am in the 4th week of my hypertrophy training. After 2 weeks I will train for strength for 4 weeks and then for power for 2 weeks followed by 2 weeks of low intensity training and I am looking forward to how my body responds to this approach but it will depend a lot on nutrition.
When I started lifting I was not aware of the importance of proper nutrition. I was just lifting and lifting and lifting but I didn’t see results. Some trainers told me that the only way to gain muscle was to drink protein shakes. I ate just 2 solid meals throughout the day and had protein shakes 2 times per...