Originally Posted by
needledik
Hi im 6'4 n currently 193lbs... i have a lean body type and my muscle comes in very defined.. meto is high and my work out routine is intense im at the gym 7 days a week sometimes 8.<--- THat is way too MUCH!! especially if you have high metabolism, it soudns liek you are over training. Are you doing cardio? If so, I suggest you only do a maximum of 2 days of low intensity cardio per week for no more than 30 minutes. I would only train 3-4 days a week if you are looking for mass. Look at the training sticky in the training forum...HIT is a good program. However i feel my diet is somewhat lacking and i wanna put on some mass, my longterm goal is 230 but i wanna make that as shorterm as possible haha.. im also currently in week 6of a 800mg/wk test e cycle. here is my diet. You shoulda waited on the gear, and how old are you by the way??
7-10am
oats How much oats?? I woudl have at least 1-1.5cups, aybe add soem fruit as well
1 scoop whey I would have solid food in the morning. 8 or so eggwhites with a couple whole eggs would do
11-1pm
10 eggs scrambled
2 beef pattys No need for all this protein in one sitting, I would spliut this up between two meals and add complex carbs such as brown rice, yams, or oats to both meals. And 10 egg yolks is wayyy too much fat for one sitting as well.
2-5pm
2 scoop whey w/creatine
gym
2 scoop whey Add carbs here!!! Carbs are EXTREMELY important post workout!!! I can not emphasize this enough
4-6pm
pasta w/chicken and eiher bufalo meat or steak Looks good
9-1am
either pasta chicken with some red meat if i didnt eat it all
or 10 scrambled eggs with either beef patty or some bacon ... love bacon lol even tho not the best for u Looks ok besides all the bacon
I would add at least one more meal, maybe two for a total of 6-7 per day, high calorie meals. I would have lots of protein 60 grams per meal, with 60 or so grams of carbs per meal as well, I woudl also add a tbs of olive or flax oil to every other meal as weel (except for post workout) THis will help you get the cals up there.
that is my current diet... using all the foods i normally buy.. what i was wondering if anyone could fill me in on exactly how much should i be eating? measuring food to me is unheard of.. right now i just eat AS MUCH as i can.. a few times to the point where i puked afterwards trying to put my whey down after the meal lol.. Keep working your way up...you are not eating enough as of right now. You should be getting at least 3000-3500 cals in per day of mostly whole foods.
i just feel my gains will be much better if i know exactly how much i MUST eat each day.. cause some days i admit im not to faithful to this diet..but for hte most part i am.. if anyone could help re arange this for me to put to better use i would LOVE that.. Check out the bulking sticky, you can almsot use that to a "T" becuase you are close to the stats of the person used in the example. I believe the person in the example is 220lbs and you are around 200, so even better, you will have an excess of calories.
and yeah im gonna start using natural fats in each of my meals starting today.
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