Fall Mass Gain Journal

[savecowman]

I'm 5'8 150lbs at 21 years old. I've been lifting weights semi seriously for about 1.5 years now. I've always laxed on a real bulking diet and relied on protein shakes, supps, and an ordinary college diet. At first I put on 10 lbs but since my diet is lacking I have not put on anymore mass.

My goal by next semester(January) is to put on 20lbs of as much lean mass possible while working out 3 days a week for about 45 minutes.

I understand this section is for those on a cycle but I thought you motivated guys can help me keep track. I'd really appreciate advise and critics but also some motivation along the way.

My Diet goes as follows...

Calories(protein/carb/fat)
Meal 1 Pro/Carb Time 8:00 AM
2 Multi Vitamin
6 egg whites 99(21/2/0)
1 egg yolk 61(3/0/5)
2 English muffins 200(8/40/2)

Total 360(32/42/7)

Meal 2 Pro/Fat Time 11:20 AM

2 cans of tuna 300(64/0/2)
1.5 tbsp olive oil 179(0/0/21)

Total 379(64/0/22)

Meal 3 Pro/Carb 1:30 PM

1 chicken breast 263 (38/0/2)
1/2 cup Brown Rice 240(8/70/2)

Total 503(46/70/4)

Meal 4 Pro/Fat 4:30 PM

1 cans of tuna 150(32/0/1)
1 tbsp olive oil 119(0/0/14)

Total 269(32/0/15)

Meal 5 Pro/Carb

1 chicken breast 263 (38/0/2)
4 slices whole wheat bread 360(16/72/4)

Total 623(54/72/6)

Meal 6 Pro/Carb PREWORK

1 cans of tuna 150(32/0/1)
½ cup of oats 150(6/27/2.5)

Total 300(38/27/3.5)

WORKOUT


Meal 7 PWO

(For now) 1 Myoplex MRP shake

Total 280(42/24/3)

Meal 8 Pro/Carbs

1 small yogurt 250(11/47/3)
½ cup cottage cheese 100(13/3/4)
1 tbsp olive oil 119(0/0/14)
Total 469(24/50/21)



Calories 3,064
Protein 332
Carbs 282
Fats 81

My schedule is somewhat conflicting right now so I'm having to adjust this slightly for time. I also feel like I'm get about 10 to many grams of fat in this diet or so. Anyways I think it balances out rather well(not perfect) but please help me tweak this!! T

I'll be officially starting this diet and routine tomorrow at 8 AM EST. I'll be sure to get some pictures on the forum from my beginning to end every two weeks. Hopefully i'll post at least once a week to keep my diet in check and current results on my size or weight. I'll be sure to get measurements as well!!! Thanks guys!

[highlighthits]

id advise just eating as much food as possible and getting a little fatter and then cutting down after its much easier. also 3000 calls wont get u to 170 get ur cals up brother if u wanna be 170 eat like ur maintaing a 180 pound frame and cut down after you put on the weight u will put on 20 pounds of lean mass quicker that way,

[vbfinestqb10]

i agree with highlighthits, you have to eat much more than that man..

also, only working out 3 times a weeks for only 45 minutes?? try stepping that up a little bit if possible... good luck

[5ifthCitizen]

id advise just eating as much food as possible and getting a little fatter and then cutting down after its much easier. also 3000 calls wont get u to 170 get ur cals up brother if u wanna be 170 eat like ur maintaing a 180 pound frame and cut down after you put on the weight u will put on 20 pounds of lean mass quicker that way,

if you look up the harris benedict equation for this guy. he is at 150lbs at 5'8"... 3,064 is going to make him gain. its about 400 cals per day over his maintenance. not to say that he cant eat more (he definitely could if he wanted to) but 3,064 is enough especially if he gains easily. on a side note, i see that you want to gain 20lbs by january and if that is your goal you will have to eat MUCH more. in fact, i would almost go so far as to say you probably won't be able to do it unless you are a true endomorph. 10lbs by january would be a more realistic goal man, but still challenging. the comment about he should get a little fatter and then cut down.... its fine to have some fat in ur diet and then cut down but his 81g of fat per day is plenty.

i do agree with the second comment about working out a little more tho man. 2 days off per week is plenty. 45 min is fine, i would strive for closer to an hour....

[savecowman]

I actually do lift for about an hour sometimes a few minutes over but I at least make sure I have 45 minutes of lift time. I'll try and add about 500 more cals to the diet. I went from January to march and put on 10lbs without having a proper diet, so hopefully my diet will boost gains. I'm not to worried about fat because i have no problem doing cardio and working a little harder to burn some fat. Thanks guys!

[highlighthits]

You should be lifting @ least 4 times a week dog and Id eat around 4500 cals a day witch really isnt that much more food it would consist of taking a weight gainer post work out and a snak if u wanna be a beast u gotsta eat like one.

[savecowman]

Eat big to be big eh! Thanks