Hello. I'm 6'3" , 210 lbs. , 44 years old. Been lifting seriously for about two years. Currently I consume 4700 calories and my macros are 40 /30 /30. I'm looking to hit about 220 lbs and this is giving me a very slow gain towards by goal. My workouts are all westside. 5 days a week. 1 heavy upper day , 1 heavy lower day , 1 dynamic upper and 1 dynamic lower. I also throw in a conditioning day. About every 16 weeks I like to change it up and throw in about 8 weeks of hypertrophy. My typical diet is this :
Meal 1 : 3 whole eggs
8 oz grass fed lean beef
Meal 2 : 2 cans tuna , packed in water
1 cup salad
1 cup fat free plain greek yogurt
1 scoop protein powder (usually EAS or 6 star)
Meal 3 : 2 scoops protein
4 tbsp. almond butter
Meal 4 : 12 oz chicken (skinless , boneless )
1 cup brown rice
1/2 cup pineapple
Meal 5 : (1 hour prior to workout) 1 scoop Beverly international mass maker protein
1/2 scoop Beverly international creatine
pre workout (usually c-4 or NO explode)
Meal 6 : (after workout) 1 scoop EAS protein
1/2 scoop creatine
Meal 7 : 12 oz chicken
8 oz ground turkey
1 sweet potato
6 egg whites
1 cup spinach
1 cup kale
2 cups mixed veggies
1 tbsp. coconut oil
1 pure protein protein bar
I also use a host of supplements from Beverly international. I use the maximum amounts of their ultra 40 , mass aminos , multiple enzyme , and glutamine. Anything I'm missing ? Or is this too much ? I'm thinking my carbs may be a bit on the low side , I am slowly increasing them over a period of time. Being a type 2 diabetic , I have to be a little careful with that stuff.
Thanks for any information or suggestions you can give me. Have only been on this site for a few days but the amount of knowledge on here is amazing.
Reply With Quote
