nutritonal advice

[arniejunior]

Im 185lbs 11percent bf 5 foot 8 19 years old

I was wondering if someone can give me a diet plan that works for them for putting on lean mass. I am really considering doing steroids because i feel that i cant reach my goal without them
My goal is 195lbs with 6-8 percent body fat someone help me
Ps i feel that my diet is very good right now but i would still hope for some advice.

[Lunk1]

Arnie...post a sample of your daily diet with macro breakdown please

[pasha]

bro you will reach your goals if you work hard at the gym and kitchen... so you wanna gain 10 more pounds and drop body fat %.. that is going to take years... that is just how bodybuilding is...keep in mind that if you are getting stronger in the gym but are not growing its because you are not eating enough food..

[arniejunior]

Typical daily diet
breakfast
cup of rolled oatmeal nonflavour
1/2 cup of walnuts
2 cups of skim milk
1 cup go lean cereal
1 egg
Meal 2
cup of brown rice
cup of black beans
meal 3
2 whole grain bagels can tuna
meal 4
whole wheat pasta with clean chicken cutlets on top
Post workout shake 2 scoops of isolated whey protein
Meal 5
1 cup of quinoa 2 Chicken breasts
Meal 6
1.5 cups of cottage cheese half a cup of mixed nuts usually almonds and walnuts

I sleep 8.5 hours a day, my diet goes 55% carbs, 30-35%protein, 10-15%fat.
I tend to eat 1.7-2grams of protein per kg of my weight

[nkyle90]

Steroids are not the answer at your age. I started lifting at 19 an now i'm 21. I've put on about 15 lbs of muscle I'd say. But the main thing is my body has been maturing through the process. I've found out through hard work that diet is the key to packing on lean muscle and keeping it there.

I'm already 2 years in and wouldn't even think of doing roids till I was at least 25 or 26. Just because I know I'm still growing and maturing in all aspects, It's never good to fvck with yourself before you've matured

Just my opinion tho

Your diet looks pretty clean

what I would do is figure out your total daily energy expenditure (can be found in this section)

and up that between and 300-500 calorie surplus. That will get you on the right track and after a while you will know from your body whether or not you need to increase or decrease

What I typically would do on a lean bulk is start at a ratio of 40/40/20
40% protein 40% carbs and 20% fats

and tweak from there.

Really the whole game is about knowing your body, maintaining a consistent program, and tweaking as you go

Good Luck!

[Lunk1]

Typical daily diet
breakfast
cup of rolled oatmeal nonflavour
1/2 cup of walnuts
2 cups of skim milk
1 cup go lean cereal
1 egg Dude really you need more protein for sure and maybe an overall increase to your cals.
Meal 2 No protein at ALL???
cup of brown rice
cup of black beans
meal 3
2 whole grain bagels can tuna
meal 4
whole wheat pasta with clean chicken cutlets on top
Post workout shake 2 scoops of isolated whey protein
Meal 5
1 cup of quinoa 2 Chicken breasts
Meal 6
1.5 cups of cottage cheese half a cup of mixed nuts usually almonds and walnuts

I sleep 8.5 hours a day, my diet goes 55% carbs, 30-35%protein, 10-15%fat.
I tend to eat 1.7-2grams of protein per kg of my weight

With you size there is NO way this is enough protein or cals to make your gains.

[arniejunior]

With you size there is NO way this is enough protein or cals to make your gains.

I
In my breakfast im having to cups of skim milk which is 16 grams of protein and a cup of oatmeal which is another 5 with the egg it goes ups to a total of 27.
For meal two i get some protein from black beans about 15 grams in total. This meal is lowest interms of protein because its 4 -5 hours before i train and i digest most of this.
Another point is my protein shake is 35 grams a scoop i take 2 scoops which is 70 grams mixed with skim milk instead of water which goes about to 86 grams.

[nkyle90]

35 grams a scoop!? what kind of whey do you use? Ill have to check it out

I'm sure someone can help you with a meal plan here to get you some gains

First I would suggest utilizing available resources though
If your lucky someone might take the time to break it all down for you
But if I were you i'd be proactive and start doing some research

to start check out these stickied threads:
How to bulk http://forums.steroid.com/showthread....#.UFQUeo1lRcQ
Total Daily Energy Expenditure http://forums.steroid.com/showthread...e#.UFQUgY1lRcQ
About being a hardgainer http://forums.steroid.com/showthread...!#.UFQVVI1lRcQ

[nkyle90]

You intake 1.7-2grams of protein per kg? Try taking in 1.5 - 2 grams of protein per pound of Lean Body Mass

Gaining off of 150 - 170 grams of protein just isn't going to happen that well

So you're 185 lbs of mass at 11% body Fat. That means your Lean Body Mass is 164 pounds. That means you should be taking in anywhere from 250 - 300 grams of protein per day if you want to make some serious gains

[arniejunior]

Okay ill try that out, do you think i should up my cardio i do cardio 2 times a week for 20 minutes and 5 minutes warm up 5 days a week.
The protein i use is kaizan whey protein from cosco ive tooken alot of protein poweders(myofusion, quattro, gold standerd, etc) but i fell that kaizan is a very good one because its very isolated and has 7 grams of bcaas in it.

[nkyle90]

Well if you're looking to bulk technically you could cut out cardio all together. When you do cardio it means that you'll have to increase your calories. But imho cardio is good for your body and I would do it probably twice a week for about 30-40 mins