Adding LBM

**Gronkowski** · 04-25-2012, 03:53 PM

Alright guys, here are some stats..
21 yrs old,
Never ran a cycle of any sort yet
187 pounds 8 percent bf or so
Not into bodybuilding, more of a athlete than anything. Looking to bulk up. Can someone give me some macro percentages to help me add some size. I'm eating alot right now.. Weight gainers, beef , chicken , potatoes , eggs , almonds , veggies , quinoa are my main foods. Still having trouble putting on any decent mass. Any advice would be appreciated thanks

**Gronkowski** · 04-25-2012, 03:55 PM

I'm also 6'3

**gbrice75** · 04-26-2012, 01:59 PM

Can you give us an idea of what a day's diet looks like for you? We need to see your daily macros at the very least.

You're already very lean, you look to have the bodytype that would benefit from a moderate-high protein, high carb, low-moderate fat diet.

**Gronkowski** · 04-26-2012, 02:35 PM

My day usually consists of something like this ...
It changes alot but yea I'll try and do my best

Meal 1 _ 3 whole eggs, half cup egg whites, spinach in the omelet, I put half an advocado on my omelet, sprinkle some hemp hearts on top of that, cup of blackberries , veggies , 2 slices of turkey bacon , I'll toss in a peanut butter whole wheat bagel or 2 slices of toast with some almond butter depending if I'm working out thy day or not.

Hit the gym

Post workout - between 2 and 4 scoops of mutant mass As soon as I hit the locker room

30 mins later Apple + handle of almonds

hr post workout - A lb of beef with potatoes and whatever else I'm feeling like..

A few hours later I'll have something very similar to that meal, say ground turkey and some more potatoes

Than usually I'll finish off with 2 salmon burgers , veggies , whole wheat bagel. And some Greek yogurt with some added honey in there

**Gronkowski** · 04-26-2012, 02:37 PM

I'm getting like 250 g of carbs from my mutant mass alone .. you think that would help me put on some decent size.

**Gronkowski** · 04-26-2012, 02:43 PM

Right now I'm going through all my food and am going to try and calculate my macros roughly

**gbrice75** · 04-26-2012, 03:01 PM

Can you post macros for these meals? Do you have any idea as to your daily protein intake? Carbs? Fats?

To be honest, it looks like a very haphazard diet and can most definitely use work. And based on that diet and how lean you are, you will definitely benefit from a high carb diet. Ditch that weight gainer crap to start with and eat some real food. Also, an apple and handful of almonds hardly constitutes a meal.

What kind of beef... what is the lean to fat ratio? IMO your diet can use a complete overhaul... and definitely needs some structure. Luckily for you, you don't seem to gain fat despite that seemingly high fat high carb (albeit mostly garbage) diet. With a proper diet and training and considering your age, I'll bet you'd pack on size in no time.

**Gronkowski** · 04-26-2012, 05:05 PM

The almonds and apple are just a snack to get me ready for my big meal post workout. Ya I was going to say I do eat alot of fat. Healthy fats thou. I'm going to throw together a diet tonight with macros and what not. And you can critique and make changes where you feel need be. It's weird man, I used to have a high body fat when I was in college, from eating like shit, now ever since I did a 4 month cut where I lost alot of size and fat, my metabolism has turned into a race horse. iChat should I replace my weight gainers with post workout ? What's wrong with weight gainers?

**Gronkowski** · 04-26-2012, 05:06 PM

The beef is in pretty sure just lean.. I bought half a cow like 3 moths ago and it's already gone lmao. I drain the fat from it if that makes a difference.

**Gronkowski** · 04-26-2012, 05:09 PM

Another quick question before I start this diet
Ex , I have a slice of bread that has 1g fat 22g carb 6 g protein, do I count the protein and fat towards my totals of protein and fat, if you know what I mean. Since bread is a ' carb '

**Gronkowski** · 04-26-2012, 05:38 PM

Think it's possible for a guy like me to look like alistair overeem or Brock lesnar one day with aas.

**phoenix44** · 04-26-2012, 07:26 PM

Originally Posted by Gronkowski

Another quick question before I start this diet
Ex , I have a slice of bread that has 1g fat 22g carb 6 g protein, do I count the protein and fat towards my totals of protein and fat, if you know what I mean. Since bread is a ' carb '

Yes you count everything.

**Gronkowski** · 04-27-2012, 04:53 AM

Okay I just finished making this up on excel.. Has every macro haha. High carb med pro low fat

**Gronkowski** · 04-27-2012, 06:44 AM

Thinking about dropping alittle protein and carbs for some more fat. Gotta have my avocado

**gbrice75** · 04-27-2012, 09:48 AM

Originally Posted by Gronkowski

The almonds and apple are just a snack to get me ready for my big meal post workout. Ya I was going to say I do eat alot of fat. Healthy fats thou. I'm going to throw together a diet tonight with macros and what not. And you can critique and make changes where you feel need be. It's weird man, I used to have a high body fat when I was in college, from eating like shit, now ever since I did a 4 month cut where I lost alot of size and fat, my metabolism has turned into a race horse. iChat should I replace my weight gainers with post workout ? What's wrong with weight gainers?

I would never have guessed you were fat before... and only after 4 months you look like you do now?!?! I was also fat at 255lbs (5'11), but took 2.5 years to get to the physique in my avy!

Anyway, knowing that you DO gain fat, even with a faster metabolism, we want to be careful. As for PWO - replace with any decent complex carb of your choice. I go with 'quick oats' dumped right into my protein shake. Quick, easy, and an awesome carb source.

Weight gainers are generally a waste of money. I haven't looked at the stats on the one you mentioned, but they are often filled with a bunch of sugar and other crap and chemicals that you can't even pronounce. Your body will thank you for ditching them.

Originally Posted by Gronkowski

The beef is in pretty sure just lean.. I bought half a cow like 3 moths ago and it's already gone lmao. I drain the fat from it if that makes a difference.

Depends on what part of the cow then my man. Top Sirloin is relatively lean. Ribeye is one of the fattiest cuts. Half a cow will yield both. Be careful here!

Originally Posted by Gronkowski

Another quick question before I start this diet
Ex , I have a slice of bread that has 1g fat 22g carb 6 g protein, do I count the protein and fat towards my totals of protein and fat, if you know what I mean. Since bread is a ' carb '

Good question, and always debatable. Here's what I do:

If my daily goal is 250g of protein, I try to get 250g of protein from complete sources: meats, fish, dairy, etc. However, I know that the incomplete sources (beans, breads, etc) will add up in terms of calories - so I have my overall calories low enough where this expected overage won't hurt me. i.e. at the end of the day, try to get close to your caloric goal including EVERYTHING.

I hope this makes sense. It's hard to explain. I know it sounds contradictory.

Originally Posted by Gronkowski

Think it's possible for a guy like me to look like alistair overeem or Brock lesnar one day with aas.

I thought you said you weren't into bodybuilding? While those guys aren't professional bodybuilders per se, they certainly have close to the physiques and definitely the mass of bodybuilders. You need to decide what you really want - if you want to pack on mass to that extent, expect to put years in. At your age and current stats, you have PLENTY you can do naturally and I wouldn't even consider AAS. Cross that bridge when you get there, if you need to. You may surprise yourself with what you can do naturally.

Originally Posted by Gronkowski

Thinking about dropping alittle protein and carbs for some more fat. Gotta have my avocado

**Gronkowski** · 04-27-2012, 01:12 PM

Thanks for all your help man.. How do my macros look thou? I'll throw in that protein shake post workout.. Scoop of whey and some raw oats should do the trick ? Well I should clarify than. I want to be a big guy, head turner. I'm just not into bodybuilding style workouts. I will be a beast one day regardless of steroids or not.