Want minimal gains - WTF?

[lookin4msl]

I've been training for about 10 years, very seriously the last two. I went from 151 lbs two years ago to 184 in Oct, 2007, to 178 pounds now with proper diet and training but seem to have hit a wall the last few months. I've switched up my routine, took two weeks off in case I was overtraining, etc, but I'm just not getting the results I was before. I've been following this site for about a year now and am seriously considering a cycle, but (here's the problem) I'm in a career where if they get a whif of me on anything, it would mean my job. Most of the posts on here contain advice on maximum gains, but I want something to help me put on about 5-10 pounds of lean mass gradually so I don't trigger any suspicioun. Pls excuse me if I'm posting in the wrong area - newb here. My stats: 36, 5'10", 179lbs, no prev. cycles. A buddy recommended a low dose of test. Any advice would be much appreciated.

[Big]

Welcome.
At 5'10" and 179lbs, I believe you could still put on 5-10lbs (or more if you wanted) naturally by further tweaking of your diet and training.
What is your daily diet?

[WEBB]

I am with Big on this one...i dont thinnk it was over training but maybe just your body getting used to a routine...switch up your routine and post your diet...there are alot of guys here that can prolly change a few things and you will notice a big difference ina short period...also 5-10 pounds can be done naturally and i wouldnt risk your kob for 5-10 pounds when we can get you there with a bit of a better diet and training changes....also check the diet forum....

WEBB

[lookin4msl]

Thx Big and Web - much appreciated. Here's my diet. It varies somewhat from day to day, but for the most part, here it is:

workout at 06:00am
50g Protein shake immediately after workout

08:00
1.5 cups cooked oats
1 cup cottage cheese or 250ml egg whites

10:00
1.5 cups oats
1 cup cottage cheese

12:00
1 chicken breast
1 cup brown rice or 1/2 sweet potatoe
veggies (brocolli, spinach, greens)

3:00pm
1 can tuna (30 g protein)
2 slices of 12 grain bread (40 g carbs)

6:00pm
1 chicken breast
1 cup brown rice or 1 small sweet potatoe
OR
big plate of brown spaghetti with homemade ground beef and tomatoe sauce

9:00pm
1 can tuna or egg whites
2 slices 12 grain bread

11:00pm
1/2 cup cottage cheese
1 or 2 tablesppons of olive oil

[bowonly]

"workout at 06:00am
50g Protein shake immediately after workout"

Cardio is okay, but you shouldn't be lifting on an empty stomach.

[WEBB]

cardio on ann empty stomach is great for weight loss, but lifting is the bets idea...try and have your shake first if you just do weights...if you do cradio then weights have your shake after cardio and before weights....

[lookin4msl]

Thanks guys - any other advise would be appreciated..