Want advice on diet training and supplements

[Brandon12]

Hey everybody, I apologize If I ask inapropriate Q's and for spelling mistakes.


Age 23
Weight 160lbs
Location Canada
cycles 0
Working out for 8 years
body fat, aprox. 12-15%
arms 15 in.
waist. 32 in
max bench.3 reps 220
sports played, lacrosse, beginner bodybuilding
I apologize If I ask inapropriate Q's and for spelling mistakes.

diet. Here is a typical day
Morning 8 am- oatmeal with brown sugar and glass of milk+ isoflex 2 eggs
lunch- sandwich and soup,usually salad
snack,mutantmass 1000 calories 52 g protien
dinner brown rice or whole wheat pasta, 12 oz. chicken or pork or beef. 2 steamed or raw vegtables and salad with lots of variety

this meal plan is very typical to my diet, I dont eat this every day but very close too.

Supplements
Hemo rush (prework-out,+ creatine 5-10grams), Isoflex(postworkout, and once in the morning), test freak( tribbulis/Zma/ anti-aromatase blend) taken at night with 10grams melatonin. B-100 complex with time release+ vit. C 1 gram at breakfast, Flax and omega3,6,9 fish oils with lunch. Mutant Mass once daily for extra calories/ afternoon snack.

Work out schedual.
days on 4-5 with 2-3 days off,
wednesdays I workout legs and go swimming,
thursdays I stretch and recovery from legs.
friday is core and stabilityand balance exercises,
saturday biceps and forearms
sunday lats, rear deltiod and trap/ upper back
monday, chest and triceps

I have a gym at home and wednesdays go to the local gym/pool to exercise.
the last six months I have really hit a platue and need to get out of it now!!!
I did stop working out for two months from nov15- jan 15, and didnt loose any strength or mucle, but did gain a little fat around lower abs and love handles. my metabolism is med-high and i can eat what ever I want at my age i have noticed. looking to get up to 170 and lean by summer Help!!!

[jla1986]

You should change your diet it needs lots of work. 1.5 to 2 grams protein per lean bodymass per day. 40 to 60 grams of protein per meal. Try to get 5 to 6 meals in a day. You can adjust your carbs as needed, try to get 4 meals with 50 grams of carbs (clean carbs like rice, potato or oats) if your trying to stay lean. You can always add or take out some depending how it affects your body.
Also I would change your workout to shock your body for growth.
Mon chest, tries. tues back, bis. wed legs, hams, calfs. thur shoulders, traps. fri bis, tris. This is just a option working great for me. Training one major bodypart a day allows me to really train that muscle for full growth.
Good luck.

[Brandon12]

thanks will be adding more protien and different training to shock the system