I am two years post take-down. I lift 5-7 times a week, play in men's basketball leagues 2 days a week, and I am PE teacher so I'm active at work. My weight hovers around 220 pounds. Before being diagnosed with UC and having my colon removed I was around 235 pounds. I don't want to be that heavy again but I am struggling putting on lean muscle. My strength continues to grow but I feel as if my body isn't absorbing my diet/supplements. I take a pre-work out supplements and whey protein while eating clean. Does anyone have any suggestions on what to eat and what supplements to take?
Post takedown 7 months back I was at 43kgs I am now at 56-57 with 6months of training. I do a combination of strength and hypertrophy training. Putting lean mass is fairly easy for me, not trying to boast but I was at 63kgs lean mass at my prime. I dont believe supplements do any big help unless you're taking them in heaps daily. At 220pounds 1 scoop whey hardly even counts. Also preworkouts are just loaded with too many shitty extras. Instead take Beta alanine supplements, its the major component of a preworkout that helps boost the workout. Now I eat atleast 5 eggs(3whites/2whole), 300-500 gms chicken and I also drink 20-30 ml olive oil daily. I supplement Vitamin C, zinc and a multivitamin sometimes not regularly. But I do take 2 capsules of fish oil daily post workout. Rest peanutbutter(smooth), butters, breads, mashed potatoes, bananas, milk/yoguurt are what I mostly consume all day. Good luck 👍
You drink olive oil?
Yes, I use it on my chicken and I drink it post workout, a tsp and a tsp with any other meal in day. It helps me to get those healthy fats in as I found nuts hard to digest. I have to soak up almonds in water and peel off their skin before I can consume them. Oil or nut butters ( smooth) are faster ways to pack more muscle mass in short time.