Mass Gain Diet Help!

[mattsimo]

1.
3 eggs
100g oats
30g whey

2.
300g sweet potato
100g fish
half cup of greens

3.
300g sweet potato
100g fish
greens

4.
50g brown rice
1 tin tuna
greens

5.
PWO 20g whey
20g casein
60g dextrose

6.
100g chicken/beef/fish
50g potatoes
greens

7.
50g peanut butter
30g casein

This get me around

cal 2725
pro 220
carb 300

Bodyweight 180lbs 20% body fat 5 foot 8"

Problem is i dont seem to puttin on any weight been on this now for 2 weeks, please help.

[baseline_9]

Dud with 20% BF you wanna be looking to loose some fat bro

I would suggest you plan a 12 week cut and get yourself ready and primed to gain some LBM

[gbrice75]

^ ^ absolutely

[mattsimo]

Just guessing BF as around 20 as i cant see my abs anymore

[baseline_9]

2160 cals
250 pro
172 carbs
48 fat

That would be a good starting point for you...

I reccomend keeping your carb intake at breakfast and around training....

Cardio up to 10 sessions a week... Begin at 5 and slowly increase duration and quantity....

Keep the diet the same untill you have reached the maximum amount of cardio you wish to do... I reccomend no more than 10 hrs per week...

Once you reach max cardio you can then begin to reduce the energy intake (carbs) to keep the wieght coming off...


What are your thoughts on doing a U turn and going at this in a differnet dierction?

[mattsimo]

Thanks thats sound advice gona dig calippers out at some point to re-asses.

[mattsimo]

ok just got the BF calippers out and im 16% BF

[baseline_9]

ok just got the BF calippers out and im 16% BF

Did you skinfold yourself?

And I would still reccomend you drop down to around 12% before you consider trying to gain weight...

Honestly this will drastically improve your appearance and put you in a much better possition to gain LBM

[mattsimo]

Yes i did skin fold myself chest stomach and thigh. I agree i should drop some BF goin to adjust my diet and increase th cardio. Thanks for the advice