Looking for some advice...

[Batman?]

Hey all,

I am 24 years old about 170 lbs and 5"10. body fat is about 15-18%.
My diet is pretty good I work construction so its kind of hard to take breaks to eat sometimes. But here is about what I eat on a normal day:

6:30 - 3 egg and whites omelete with ham and spinach no cheese and a cup of oatmeal *****-3 and multivitamin.

9:30 - protein bar 30 grams.

12:30 - chicken breast and a half and about 3/4 cup of brown rice and an apple.

3:30 - beef jerky and a yogurt.

6:30 - post workout shake - cytogainer about 54 grams protein and 75 grams of carbs.

9:30 - chicken or fish and a salad.

10:30 - bed.

Ok so that is my diet my height, weight, and a rounded number of bodyfat. So to get to the point already...I cannot seem to gain weight and when I do it is usually fat. I really want to gain about 10-15 lbs of muscle. I have tried a crap load of supps - t-bomb, gakic, creatine-makes me poo, and NO. I am at a point where i am thinking about doing a couple cycles but do not know what I should take or if 1 or 2 cycles will bring me up to where i want to be or really....anything. so yeah...any advice?

[TractionIssues]

6:30 - 3 egg and whites omelete with ham and spinach no cheese and a cup of oatmeal *****-3 and multivitamin. 3 egg whites is not enough

9:30 - protein bar 30 grams. this is def not a meal, and are usually high in fat, make a meal out of this like tuna salad with 2 cans tuna.

12:30 - chicken breast and a half and about 3/4 cup of brown rice and an apple. good

3:30 - beef jerky and a yogurt. jerky is good, although expensive for the quantity, and swap the yogurt for some sweet potato or some yams.

6:30 - post workout shake - cytogainer about 54 grams protein and 75 grams of carbs.

9:30 - chicken or fish and a salad. need carbs here, salad is not sufficient, try some whole wheat bread with some olive oil and garlic

10:30 - bed. try to put some long digestion protein and some efa's here

[TractionIssues]

Also what time do you work out? 4:30 - 5:00?

[busaboy27]

go to the diet section and let them help you out you need your bmr and macros.. and u need to eat alot more than that

[TractionIssues]

True, didn't notice, but yes this should be in the diet section.

[T-MOS]

diet is NOT good, not for growth anyway. that is why you are not gaining. You could easily get to 190-200 naturally if you get your diet tweeked

get to diet section, post this diet up and ask for Phate or Jamyjamjr they are the guru's and will help get you on the path to growth