Need advice on how to bulk/gain/maintain weight on low fat & low carb diet

[btainted]

I inherited a crappy disease. I have chronic pancreatitis and pre-diabetes. With chronic pancreatitis, I have to maintain a low fat diet to avoid attacks and low carb is recommend to prevent full blown diabetes.

Doc wants me to only consume 30-50 grams a fat a day

So far this has been a big help https://stanfordhealthcare.org/programs ... titis.html on what foods to avoid, but nothing on calories. If I followed their diet, I would lose weight rapidly.

Otherwise I am 32 year old who can exercise and lift weights. I would like to consume 3,000-4,000 calories if possible. I am 6'0 and 175lbs. I would like to maintain weight, it took over 4 years to get to 175lbs, I was 150lbs since high school. Only reason I got to 170 is because I avoided docs advice, not a good idea. But now I am just skinny fat.

Any advice on diet plan please?

weight training consist of squats, deadlifts, military press, barbell curls and push-ups.

[Boss Man]

Hi Btainted, good to talk to you.

Firstly the workout is a bit disjointed. There's a press movement but no row movement to compliment it and then there's potentially a bit too much bicep work versus tricep work with the press-ups and curls.

Also no lunges for example to work the hamstring,s in order to compliment the squats, so you're only likely to get a bit of residual hamstring work from the deadlifts, but probably not enough to counter the effects of the squatting and this may lead to imbalances.

I'd suggest adding in some lunges, keep deads and also the M P's for chest, adding something like bent over rows for the back area to get in that press movement and do them after the M P's so you're not fatiguing the muscles you would use to stabilise you on chest, before you work chest.

Then you don't need the press-ups, so you could keep the curls and include something like tricep extensions.

Secondly as for the diet.

I would say as a basic diet plan aim for around 3,000 calories per day eating 6 meals a day at roughly 2.5-3 hour intervals.

You can then use 3 different Macro ratios

Protein / carbs/ fats

33 / 33 / 33

35 /30 /35

40 / 30 / 30

[wesleytimmons41]

Pretty good advice on the diet, coming from a similar hard gainer I can tell you consistently keeping protein at 1g/lb has been the key for me.
At 17 I was 6'4 165 lbs and was eating 5000 cals a day to try gain weight , hit 200 lbs around 22 and 215 around 25. Am now 41 and 220.
It is a very slow process and likely 5 lbs of actual muscle a year will be proper expectations for you and progressive overload and lifting heavy are very important.

you have the main exercises listed that I would recommend, make squats and deadlifts your best lifts and you might be able to get closer to 10 lbs/year.