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help with weight gain and nutrition plan, for the skeleton
hi all. I am 30, height 184 cm, weight 70. I train hard 6-7 times a week. the weight. I eat a lot, a lot of protein. every evening the stomach is so full that it is impossible to move) tell me, in fact, I eat little if the weight does not grow?, tell me, how many calories should I eat and are there any diet plans. Thanks. sorry for the difficult text, i don't speak english well.
my workouts per week: Monday, Tuesday, Wednesday, Thursday - 5/3/1 BBB + accessories, second training (main, weights for this week) - Wednesday - squat (95 kg / 5 * 4), bench press ( 82 * 3; 85 / 3 * 3; 87.5 / 2 * 3). Thursday - deadlift (110 * 4; 115 / 2 * 3; 120 / 2 * 3; 125 * 3), good morning standing, good morning sitting, bent over row (barber). Saturday - squats (heavy), bench press (heavy), Sunday - deadlift (heavy), good morning standing, good morning sitting, bent over row (barber).
my working weights: squats - 100kg * 5; deadlift - 140kg * 5; bench press - 90kg * 5
active work, I am a hand-to-hand combat and shooting instructor. 10k steps minimum, in addition to everything I try every day, do 100 pull-ups or dip
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I several articles on general dietary recommendations and they are listed in the position papers thread here in the nutrition forum. I also offer diet coaching if you are looking for that.
You mentioned protein. What is "a lot" of protein? How is your carb intake? What is your goal?
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all meals are focused on protein, there are not very many carbohydrates, but recently I try to increase it. honestly used to count calories, lost 20 kg, now I don’t count. target strength and size. English is not a native language. sorry
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If you want to get stronger you need both a lot of protein and a lot of carbohydrates. Without any data there isn't much I can suggest here other than to increase your carbohydrates.
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