Rudster

you need to up your calories to feed your new size. loose the shake at 10:00 and replace it with a meal or add 5 or 6 egg whites at the 7:00am meal. you need to be eating at least 3000 cals a day at your size. post your diet and stats in the diet section for critiue.

Ok, thanks. Whst if I keep the shake for a protein source and add some cal, what do you suggest for the calories except the eggs?

7H00 - Breakfast: 3 x weedpix briks or outmeal-add eggs
10H00 - shake (20g protien / 50g carbs-drop this add 6oz chicken and sweet potatoe
12H00 - Tuna salad or chicken salad with odd veggies-add a serving of nuts almonds or cashews
3H00 - Banana, apple, 100g yogurt-too much sugar no need for 2 fruits
5H00 - Sanwich[B]-sandwiches are for kids- 6oz lean meat and brown rice[/B]
7H30 - pre workout shake (20g protien / 50g carbs)-make this post work out
9H00 - supper (whatever is prepared)-be careful on this meal i wouldnt eat any carbs
1 lite milk every day

just added like 700 cals to your day
keep an eye on the weight you gain if you feel its too much fat add cardio. you dont have to make all these changes at once you can implement them over time, but if you stop growing you need to eat more.

Thanks, Ill post some feedback soon

Hi, i've gained some this month...up to 183lb and lost some body fat to (been doing cardio every second day when I'm not lifting). But I started with my first cycle this week...dbol and test cycle!