Help appreciated with my diet or whatever aspect I am doing wrong!

[JoelDT]

Hey guys I posted about 6-7 weeks ago asking for advice on a second cycle. My first was sus250 1.5 ml a week and I went from 70 kg to 87 kg which I thought was fantastic. Then I got a stomach bug during pct which cause me to fast in order to get rid of it. I lost over 7 kg right there and then the weight continued down until I am where I am now. 72.5 kg.

Now I was going to try a second cycle but I got told on this forum not to and instead to just adjust me diet and go heavy (Which I already was doing). Now i started off at 56 kg when I started gym. So I have gained over 20 kg of muscle already. My frame was/still is i guess tiny. Now naturally I can't seem to gain a single kg of muscle. I can end up putting on some fat but not some muscle.

My question is as far as training goes it's great. Big squats etc, great form, So that leaves diet. I was wondering if there is anything I am doing wrong diet-wise for a 21 year old, 72.5 kg, 179 cm tall male with fairly low but nothing special bodyfat. (Slightly more since I started this diet.)

meal 1 - 2 avocados, 1 pieces of whole meal toast, 1 whey protein shake with 50 g protein.
meal 2 - 1 cup oats, 1 cup skim milk, 1 banana
Meal 3 - 5 eggs, 3 pieces of whole meal toast
Meal 4 - post workout shake, 50 g whey protein and a wholemeal chicken wrap with lettuce tomato and 300 g chicken breast
meal 5 - 300 g salmon with 400 g sweet potatoes
Meal 6 - milk protein isolate shake with 1/2 cup greek yogurt and some blueberries

I've been on this 6 weeks now. I've gained maybe .3 of a kg and my bodyfat is noticably higher so it has to be fat. HELP PLEASE.

[JoelDT]

Can anyone offer any help please?

[beenie]

Wow, you are going to eat this every day? That will take a lot of will power. I usually just try to get a lot of protien. The rule of thumb that I use is 2G/day for each lb that I want to weigh. In other words, if I want to weigh 200 I try to injest 400 MG protien/day (about half the amount of off cycle). I always limit carbs because for me they just turn to fat. If you really love carbs I would stick with complex carbs (instant oatmeal is a simple carb, and the old fashioned oatmeal taht takes 30 minutes to prepare is a complex carb).

Your diet looks okay to me, but if were me I would probably kill most of the carbs that you include. Since you are cycling, it will probably be fine for you.

[--->>405<<---]

hey joel welcome to the forum.. first off if ur trying to bulk getting rid of carbs is the last thing u want to do..

second.. whats ur bf%?

third.. read stickies:

1. so u wanna learn how to diet
2. tdee
3. how to bulk
4. how to cut

fourth.. need total cals and macros of ur current diet which needs some work

[JoelDT]

Hey guys thanks for the replies sorry I forgot about my thread. I've updated my diet a little bit also worked out macros etc. I am a personal trainer and have been eating clean for a long time now as well as training heavy with strict form. I can't fault my training so any help you give me on diet is much appreciated. My bodyfat is 10%


Bulking naturally whilst remaining lean.

* No post workout shake on off days.

Bmr x Activity factor = 3000 cals + 500 = 3600 cals = 600 cals per meal.

Meals per day = 6

Meal 1 – 50 g protein powder + wholemeal bread 3 piece + 2 Avocado full
Total: 795 cals. Protein: 67.2g, Carbs: 44g, Fat: 71.3g

Meal 2 – 6 eggs whole + 1 piece wholemeal bread + 1 tbspn peanut butter.
Total: 599 cals. Protein: 46.6g, Carbs: 17.6g, Fats: 37.6g

Meal 3 – Oats 1.5 cup + Skim milk 1 cup + Banana 1 + 10 g protein powder
Total: 679 cals. Protein: 38.85g, Carbs: 110.35g, Fats: 7.6g

Meal 4 – 50 g Protein powder + Wholemeal wrap + 250g chicken breast + 1 cup pineapple juice
Total: 645 cals. Protein: 121g, Carbs: 20.3g, fats: 9.5g
*Off days 452 cals. Protein: 71g, cabs: 20.3g, fats: 9.5g

Meal 5 – Barramundi 250 g + 400 g Sweet potatoes
Total: 635 cals. Protein: 82.6g, Carbs: 56.4g, Fats: 6.4g

Meal 6 – 50 g WPC Protein powder + Low fat greek yogurt 200g + berries + ¼ cup almonds
Total: 617 cals. Protein: 58g, Carbs: 32.2g, fats: 21.2g

Total calories : Cals: 3970. Protein: 414.25g, carbs: 280.85g, fats: 153.6g 847

Protein: 48 % Carbs: 33% fats: 19%

[JoelDT]

Also this is my attempt at bulking NATURALLY. If it fails..well I think you can imagine what my next step is since I'm on the forum.