need a complete new diet

[thebigfella]

hey guys, need a complete new diet, i want to bulk big, im 23 and i weigh 190pounds and im 5'7, hope you can sort sumfin out for me and what supplements should i take

[MACKATTACK]

190 at 5'7 is already solid size for a little guy.

I would recomend a diet first and let people tear it apart, instead of them spoon feeding you a plan.

[thebigfella]

ano man but i wana be big big if you get me, if sum1 could giv me a diet i could just giv it a try

[MACKATTACK]

ano man but i wana be big big if you get me, if sum1 could giv me a diet i could just giv it a try

You have to give a little to get a little. just post a little something, or show some interest in getting big by doing your own research and then you will get a TON of help. I hear you on wanting to get big, but do some research or at least post someone elses diet you like and then let people critique it.

[Tigershark]

“Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime”—Author unknown

[scerpico22]

you cant expect people to GIVE you a diet...you need to show some interest on your part and try to actually learn how and why and what certain things do and dont do for the body. its a process that you take day by day and learn more every single day.

no one wants to just spoon feed you...no matter how big you want to get.

you want to get big right? well. YOU need to LEARN how to get there...

not a flame bro...juts some helpful advice...

remember these guys do this for free...so in my eyes the way you can "pay" for their education is to show some initiative and not "expect" them to just hand over their knowledge.

its a give and take...such is life...

good luck with your goals

[jamyjamjr]

start off with all this.. though the guys are right, u gotta put the time to post up your own diet for critique..

http://forums.steroid.com/showthread.php?t=323516
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[Bio-boosted]

“Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime”—Author unknown

Lao Tzu

[thebigfella]

jus watched your vids of milos sarcevs, them vids are great help, when he says u can work out twice a day could u explain that 2 me because he goes abit fast for me

[jamyjamjr]

work out twice a day?? u mean doing cardio in the morning and lifting in the afternoon???

[thebigfella]

nohe says u can lifts weights twice aday as long as your diet is rite, is this true

[jamyjamjr]

nohe says u can lifts weights twice aday as long as your diet is rite, is this true

yea, there is a workout split that works that way, but thats an advanced split for very serious and experienced lifters.. usually bb's