Help needed

[oxfield1]

A vet member in another forum told me to seek diet help when I Sked of a good cycle recommendation as a newbie. He told me to post my diet in a first step to get to my goal
Goal: bulk up
Currently. 155 lbs 5'7" 32"w 42"c legs n arms are too embarrassing to mention.
Don't know my bf, but am vry lean
Would love to load on 20 to 25 lbs of muscle, ideally. Will work hard for less though!

Diet: eggs and or avocados in the early to mid morning
Lunch is usually something like a sandwich, sometimes burgers
I eat a large dinner. Always meat and some veg. Carbs are minimal... I think.

Not sure where to begin... Adjust ready to make a big change
Good advice much appreciated

[oxfield1]

Ok..have been doing lots of reading and have a new diet which is geared to gaining...found out what my caloric intake needs to be to gain as well as just maintain, as well as my rmr and different kinds of food to eat and when. I've started a 4500 cal/day diet spread over 6 meals throughout the day. keeping it limited to protein n carbs OR protein n fat... my fat is like nuts avacado ..the good fats.. anyways. Am finding it hard to eat that much...but trying. have been doing this for almost a week now and also finding the more i eat ...the hungrier i become. Didn't expect that. I've also changed up my training a bit as well. doing heavier weights shorter reps and tiered sets. Im trying to mix in high aerobic stuff between weight sets as well...to really get my heart rate up and burn fat. Going to keep trying this less invasive route before taking the plunge into "other stuff"

Any good advice..much appreciated
peace

[38jumper38]

Its a good start, try to keep researching here, and improve your diet and work out.

[Navy-boi-kai]

Post tour diet meals times workouts

[SlimmerMe]

^^ exactly. Post up what you eat and what time and be specific so the gurus can sort you out. This will help a lot.

[oxfield1]

My diet (if you wanna call it that):
am trying to reach 4500 cals/day.
i eat 3-4 hard boiled eggs in the a.m. usually a few peices of fruit too...pears banana's whatever..something like that. this is around 9-10 a.m.
My workout is at 6:00am. 45 min of freeweight lifting and then 30 min run on tread. I have a protein shake after this workout.

lunch i have been eating fatty meats..like ribs from the grill...or chix sandwich..always grilled. that with something. usually includes some rice or something like that. Yah sometimes bread too. this is around 1:00pm or closer til noon.

In the mid afternoon around 3 i am usually eating more bananas or avacados. once in a whiel i'll eat ice cream too...weakness. also have a couple more hard boiled eggs.

then i dont eat again til around 7-8, something homemade usually...a meat with some starch...very large portion. I have no idea about grams etc.. but usually something like grilled chix, pork or steak with potato, rice and some veg...broc usually.

in between these "meals" i mentioned to do eat little snacks..trying to keep it to things like nuts another piece of fruit or soemthing..but honoestly i do down a few hershey mini's or M&M's sometimes...and yah can't forget the ice cream.

i work out 4X/wk. Have been reading about a new training sched. that i want to try out...focusing on deadlifting, squats, over head presses and doing heavier weights, less reps

That is my diet, pretty regularly, some slight variations but that is very close.

[38jumper38]

So, are you going work out with empty stomach? I see that you work out at 6:00 am, have a shake and at 9 or 10:00am eggs and fruit? that's correct?

[Windex]

These are the steps you need to take to get to your goals

(1) Figure out your bodyfat% either with calipers or posting a pic in the member's section.
(2) Once you have your bodyfat% calculate your TDEE using this: http://forums.steroid.com/showthread...ead&highlight=
(3) Start with 500 calories more than your TDEE and adjust accordingly.
(4) The training schedule your suggesting sounds like something from Strong Lifts or a variation on a 5x5 routine. This is a great routine for strength gain but there are more optimal options for putting on mass in my opionion.
(5) Read this: http://forums.steroid.com/showthread...et-Information
(6) 4500 calories is extreme, not sure where you got that number but if you do the above steps you will discover you don't need that much.
(7) Arrange your diet like mine. This will allow both yourself to visualize it better and for the member's to critique it (DO NOT COPY MY DIET IT"S JUST A TEMPLATE)

Stats = ___ lbs, ___ height. ___ bf%, ___ years old.
Goals = X, Y, Z
Training = This type of lifting these many days a week
Cardio = A intensity, for B length, C times a week.

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/7/60

Total: 30/0/9/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/60
1 Cup Broccoli
1 Cup Cauliflower

Total: 30/0/9/245

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
150g Lean Ground Beef 30/0/23/315

Total: 33/2/23/335

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 235/171/72/2215
49% Protein,36% Carbs, 15% Fat.

[oxfield1]

Thanks for the help...so far..thank YOu very much Windex...
Although I've yet to follow Your regiment exactly I have greatly improved from what i was doing.
I am eating several smaller meals a day... pretty much on the scheduled times you mentioned above, just not exactly what you have there but similar.
Jumper38 asked if i really was working out on an empty stomach and yes i was, but not anymore...i have a somehting like a banana then i take a protein shake with me and drink it as i train.
Should i wait til after?
My BF is 19% (ugh) Im 157 lbs 5'7" and 39 yrs.
goal is to trim off the bit of fat i have and bulk up more.

I've changed my training quite a bit from just doing the non-intense weights usually 3 sets of 8 to...very intense (for me) weights 5X5. I've also got some help on doing things i never thought or had the courage to do like Dead Lifts. and am being more disciplined in doing Squats, which i hate. Also I've been incorporating "super sets" not sure if im using the correct terminology, but I'll go from squats to shoulder press and then pull ups. I mix it up a bit, but you get the jist.

Im seeing results in strenght, but i still need to lose some fat... changing the diet is the hardest.

thanks again for your input...much much appreciate.