I need a good diet some help me

[JAAA]

19 years old. 6ft weigh 140. I have been working out for about 5 years. I'm getting stronger just not gaining weight
I eat alot. I don't record what I eat I just know I eat 4 big meals A day.
And protien shake in morning and before bed
plz help me

[gettingthere]

Your very light for you height and to be working out 5 years!! try and post up your workout here and a sample of what you would eat in a day in the diet section for us to look at, something needs to be tweaked

[JAAA]

well yeah ive always been skinny thats why i tryed to work out at a early age.
well i work out 3 times a week
legs monday
back wensday
chest and bi's friday
i also play basketball alot during the week mabye like 1 to 2 hours every other day

i dont really have a diet but yesterday i figured how many cals, protien, carbs, and fat i eat
cals around 3500
protien around 280
carbs around 310
fat around 80

[JAAA]

well yeah ive always been skinny thats why i tryed to work out at a early age.
well i work out 3 times a week
legs monday
back wensday
chest and bi's friday
i also play basketball alot during the week mabye like 1 to 2 hours every other day

i dont really have a diet but yesterday i figured how many cals, protien, carbs, and fat i eat
cals around 3500
protien around 280
carbs around 310
fat around 80

im trying to put on as much weight as possible

[gettingthere]

I dont see triceps here at all??? your arms are more likely to get bigger from doing triceps rather than biceps!! and where on earth are the shoulders?

Your split should be something like: Monday - Chest + Triceps, you want 4-5 exercises for chest amounting to about 15 sets, triceps maybe just 3 exercises but keep the sets to around 9

Wednesday you got back and biceps, same as monday as far as sets go!!

Friday you have you shoulders, maybe 5 exercises making sure your hitting all parts of your shoulders!!

Saturday you hit your legs, same as shoulders (if you can only work out 3 times a week then i would probably do legs on friday with shoulders!!)

Your diet you will have to probably put up in the diet section but im pretty sure it is going to need work!! hang around on here and keep reading up on everything

[JAAA]

alright thanks man means alot
but what would your diet look like if u were my size?

[MaNiCC]

19 years old. 6ft weigh 140. I have been working out for about 5 years. I'm getting stronger just not gaining weight
I eat alot. I don't record what I eat I just know I eat 4 big meals A day.
And protien shake in morning and before bed
plz help me

That's your first flaw. it is easier for the body to digest and make good use of nutrition when it is in smaller portions. Hence the reason why a lot of Bodybuilders usually have 6-8 smaller meals.

Your diet is dependant on you. you asked what would his diet be like if he had your stats, it would be different for every individual.

i would watch the video's from this thread;

http://forums.steroid.com/showthread.php?t=323516

take notes and listen carefully

then Look at the stickes in diet section

[gbrice75]

IF you're macros are correct, they actually don't look too bad - but i'm willing to bet they're off. More importantly, what are you eating to arrive at those macros?

At 6'0 140lbs and 5 years lifting, you definitely need serious diet help and have come to the right place. However, we cannot help you until we see your actual diet, even if that's just 4 meals right now. Post everything you eat, time of day for each meal, and macros for each meal as such: pro/carbs/fat/cals

[JAAA]

i dont know much about macros and my diet is something like this
breakfast 7:30
whey protien shake
sausage
either 8 biquets or 7 eggs
apple and a bananna

lunch 11 or 12
brown rice
3 banannas
4 slices bread

dinner 5:30
whey protien shake
chicken
brown rice
2 oranges
yogurt


before bed 10:00
whey protien shake
4 peanut butter sandwitch
apple

[JAAA]

on none workout days breakfast drink creatine and before bed
work out days after i work out i drink my creatine