Pros PLEASE HELP

[graysilv]

I have been a member for a couple of weeks now, but I haven’t posted here. I was thinking about starting my first cycle but after reading some posts I realized I need to work on some things and decided I was going to wait. I have been working out for 3 years but I was never consistent due to school and work. I would lift for 1 or 2 months and then would sometimes have to stop for weeks or even months. I have never actually done a diet due to not having the time. I am now only in school and have more time on my hands. I have been working out consistently for 4 months now and I believe I have gotten bigger. I am small framed, so take that into consideration when I said I got bigger jaja. I want to start a diet so that I can actually get results. I have done some research in the diet section, but I don’t want to make a crappy diet since I am new to this. I know there are many knowledgeable members here, and I was wondering if somebody could build me a diet that would get me big and lean. i attached some foods that came to my mind. Thanks in advance.

Stats
23yrs
5’ 8”
186lbs
Bf ?

Supplements
Whey protein
Casein protein
Amino acids
Multivitamin
NO Shotgun

Diet time range 7:30am – 11:00 pm

Workout routine
Calves m,w,f

Week 1, 3 etc
M- Legs
T- Chest/Back
W – Shoulder/ Arms
Th – Legs
F – Chest/Back

Week 2,4 etc
M - Chest/ Triceps
T - Back/ Biceps
W - Legs
Th – Shoulders
F - Arms

this are the only current pics i had in my phone. i will try and upload some more

[gbrice75]

Welcome to the board! Based on your pics, you have a good solid base, so you've been doing something right. Is there room for improvement? Always!

Nobody here is going to 'build' you a diet, but if you do the research and post up a proposed diet, we will most definitely help you sort it out. There are literally hundreds of diets posted here that have been modified and tweaked - just do some research, and based on what you find, come up with your own, post it up here and we'll get to work on it.

[graysilv]

thanks, i will go ahead and try and build one and post it up for further help.

[graysilv]

i calculated my bmr earlier and it came out to 2990 cal, and it said to add 500 more if i wanted to get bigger. Does 3490 calories sound about right to increase lean muscle mass, or am i doing something wrong? Would this be a good ratio to go with 45p/40c/15f

[gbrice75]

i calculated my bmr earlier and it came out to 2990 cal, and it said to add 500 more if i wanted to get bigger. Does 3490 calories sound about right to increase lean muscle mass, or am i doing something wrong? Would this be a good ratio to go with 45p/40c/15f

You have to be sure about this - was your BMR 2990 or was that your TDEE? I'm pretty sure it was your TDEE. If that's the case and your numbers are right, 3500 calories sounds about right.

Personally, I would change that ratio to 40/45/15 for a bulk diet.

[graysilv]

i followed the Harris Benedict Formula for Calorie Calculations in the thread posted below. I want to lower my body fat to have some visible abs, look more define, and at the same time pack more muscle. Is this possible at 3500 calories or would i actually have to do a bulking diet, then a cutting diet. sorry for my ignorance and thanks again.

http://forums.steroid.com/showthread.php?t=113010

[gbrice75]

While I am a believer that you can achieve both cutting bodyfat and adding muscle (not at the EXACT same time, but over the course of time), it is the slower option. If you really want to focus on one or the other, then make a commitment to one and stick with it - don't make the mistake i did and bounce back and forth between cutting, bulking, etc - because all you'll do is screw up your metabolism.

If you eat 500 calories above your maintenance, you will not be cutting bodyfat. If you eat 500 below maintenance, you will not make gains. Since you want to try and do both, I would suggest you eat AT maintenance (so this would be around 3000 cals according to your numbers), and then rely on cardio to create a small deficit. At the very least, you should not lose any LBM this way.

[graysilv]

thanks for the info gbrice75, i will stick with 3000 calories and see where it takes me. Should i still stick with the 40p/45c/15f you suggested?

[gbrice75]

thanks for the info gbrice75, i will stick with 3000 calories and see where it takes me. Should i still stick with the 40p/45c/15f you suggested?

That's where i'd start, and just make adjustments if necessary. You shouldn't need to play with fat at all, I think 15% is perfect.

[oker]

While I am a believer that you can achieve both cutting bodyfat and adding muscle (not at the EXACT same time, but over the course of time), it is the slower option. If you really want to focus on one or the other, then make a commitment to one and stick with it - don't make the mistake i did and bounce back and forth between cutting, bulking, etc - because all you'll do is screw up your metabolism.

If you eat 500 calories above your maintenance, you will not be cutting bodyfat. If you eat 500 below maintenance, you will not make gains. Since you want to try and do both, I would suggest you eat AT maintenance (so this would be around 3000 cals according to your numbers), and then rely on cardio to create a small deficit. At the very least, you should not lose any LBM this way.

Agreed! as I've made the same mistakes in the past myself - switching between cutting and bulking with devastating consequences...make a commitment and stick to it as GB outlined - at present I live and breathe ‘cutting’. My whole thought process is focused on cutting every minute of every day. In short, weights, diet, and cardio are conceptual choices in the wider scale of mental preparation to achieve your objectives.

[graysilv]

i posted my diet in the attachment below, its about 2984 calories. please let me know what what must be changed, or if i must be redone. thanks