Trying to bulk

[tallslim]

Hey guys

Im 6'1 and 153 and have been this size for a few years now. I've also been working out and running consistently for 2 years now. I thought I had a good diet, taking in about 3-4k cals a day (most of which is dry pasta, red meat, and Mass Peak protein mix). Some people have told me I need to stop running but I don't want to lose any definition or gain fat. My goal weight is 180. Does anybody have any diet suggestions for a young gun trying to gain weight and stay healthy? the skinny has got to go!!

[tallslim]

also, I am only 19.

[JohnnnyBlazzze]

Check out the stickies at the top. The bulking one.

Also how do you know you're consuming 3-4k cals a day? Are you counting them? Eating that many calories in 1 day of clean foods is actually more difficult then you might think.

6'1 at 153 is pretty skinny for your height, I would look into running a lean bulk if you're worried about losing definition. Also how much are you running a day, if you're trying to gain weight then large quantities of cardio will be counter-productive. Maybe tone it down a bit?

I wish I was like you man, I have to force myself to do cardio, If I had the opportunity where I could get away with no cardio and just try to pack on mass I would be all about it haha.

[tallslim]

Ive estimated the cal count through looking up values. I go through two gallons of whole milk a week making my shakes(which have 800 cals each using whole milk)

I run every day alternating between short days and long days.
short days I sprint half a mile
long days I run two miles.

I play lacrosse so being in shape is important but if I had to cut out the cardio to gain weight I'd do it in a heart beat. no pun intended.

[JohnnnyBlazzze]

Ive estimated the cal count through looking up values. I go through two gallons of whole milk a week making my shakes(which have 800 cals each using whole milk)

I run every day alternating between short days and long days.
short days I sprint half a mile
long days I run two miles.

I play lacrosse so being in shape is important but if I had to cut out the cardio to gain weight I'd do it in a heart beat. no pun intended.

How many mass gainer shakes are you consuming in 1 day? I would try to keep it around 1 maybe 2 and focus more on getting clean real foods in your diet. Maybe cut back on the milk 2 gallons a week is ALOT of sugar.

That will definetley make it more of an up hill battle if you're running that much. Maybe cut down cardio to 2-3x a week rather then 7x a week.

Are you following a lifting routine?

[tallslim]

I usually have 2, one thirty minutes before my second workout and one thirty minutes after. Think I should mix with water instead?

I'll give that a shot, its hot as hell anyway and I'm sure all that sweat I'm losing isn't helping.

yeah I posted it over in the lifting techniques forum but i just copied hit. here it is:

All 7 days a week unless ill or something of that nature(rare) with an ab circuit just about every morning*

Chest and arms day:
db bench: 3 sets 8 reps
db fly: 3 sets 8 reps
db incline: 3 sets 8 reps
db close grip: 3 sets 8 reps
db incline fly: 3 sets 8 reps
3 sets of 21's
tricep pull down: 6 sets 12 reps
preacher curl: 3 sets 10 reps
static db curl: 3 sets 8 reps
standing alternate db curl: 3 sets 8 reps

Back and Shoulders day:
Lat pull down: 6 sets 8 reps
rows: 4 sets 8 reps
db shrugs: 3 sets failure
wide grip pull-ups: 3 sets failure
vertical rows: 3 sets 8 reps
lawn mowers: 3 sets 8 reps

Legs day: my legs are toothpicks
leg press 3 sets 8 reps
standing calf press: 3 sets 15 reps
seated calf press: 3 sets 15 reps
Hach Squat machine: 3 sets 8 reps
leg extensions:3 sets 8 reps
leg curls: 3 sets 8 reps
lunges: 3 reps 20 steps

after the gym I have two days for running: short and long
Short days I sprint half a mile
long days I run two miles

half of the time I go twice a day. Any suggestions you guys have is greatly appreciated!! also, should I cut the running out of my routine to gain weight??

[gbrice75]

Post up your diet and include accurate macro nutrient info. Let's have a look at this and see what's doing!

[JohnnnyBlazzze]

You want to get a rest day in there as well. Rest is one, if not the most vital part of building muscle.