Need Help

[wayne69]

i weight in at 195 right now and my goal is to be 220lbs. i dont need solid lean muscle, i just want to be bulky with a lil fat. i guess u can say i wanna be big...lol. i am stuck at 195 right now and i cant get past it at all. can somene help me because i am sure its my diet. i usually take in about 3000 cal. and 150 grams of protein a day. and whats supplements to take? can someone jus draw me out a plan r sumthing? i really appreciate it!! thanks

[AandF6969]

More protein... post your diet up here for critique.

[longhorn814]

you need to be getting around 300 grams of protein/day for starters..also post your diet up

[sonnygll]

And 4000 or more calories

[Panzerfaust]

At 195lbs, you roughly need around 3200-2500 to maintain.

You need to post more info such as age, height etc.

[wayne69]

i am 21 at 6 feet tall. my diet went to hell the last couple weeks because i injured my arm and still not able to workout. put it like this i am embrassed to post my diet on here. thats how bad tis been for the past weeks. when the time comes to hit the weights again i want to but on some serious weight thats y i come to yall.

[sonnygll]

I'd have a look at the bulking sticky. That would be a good place to start. Then just add a lot of calories. 4500 should give you a fast sloppy bulk.

[Consistency]

i am 21 at 6 feet tall. my diet went to hell the last couple weeks because i injured my arm and still not able to workout. put it like this i am embrassed to post my diet on here. thats how bad tis been for the past weeks. when the time comes to hit the weights again i want to but on some serious weight thats y i come to yall.

well then thats why you cant gain weight, up your pro to 300g and calories to 4000 for starters

[wayne69]

ok so i understand i need about 4500 cal. and about 300g of protein but what about supplements and vitamins? will they help in the process of bulking?

[Consistency]

multi vitamin, protein powder, creatine, flax