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  1. #1
    zWonka is offline Junior Member
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    Newbie, need help.with diet

    Hey guys, I was wanting to get your guys advice on dieting, or what I should do.
    my stats are:
    19yo
    162lbs
    15% bf
    5'6
    I made a mistake a while back and did a Trenobolen only cycle when I was 18, when I started the cycle I was 142lbs and finished at 172. I didn't have much knowledge when I did it, obviously, luckily everything is fine and its like my body never took the anabolic stress of the cycle. I certainly want to start cycling now cuz of the results I got from that cycle, but I don't want to mess my body up and I know I could do good natural for now. So what should I do to gain lean body mass naturally right now? My diet right now is 50/40/10 and right now I go 4 weeks without splurging and then have a splurge day where I have three splurge meals.
    Last edited by zWonka; 11-02-2013 at 01:09 PM.

  2. #2
    redz's Avatar
    redz is offline Knowledgeable Member
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    Eat more to gain muscle mass. How many calories you eating?

  3. #3
    zWonka is offline Junior Member
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    I'm not sure. I don't want to gain fat so I didn't want to go over 3000, ive just been keeping track of proteins, carbs and fats

  4. #4
    redz's Avatar
    redz is offline Knowledgeable Member
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    Need to figure out you TDEE and add about 500 cals.

  5. #5
    zWonka is offline Junior Member
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    When you add the 500 calories will that mass go into lbm or fat? Also in training how many reps? I like to target one muscle group in a workout for about a hour an a half 8 sets each exercise...

  6. #6
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    You are massively overtraining IMO.

    How many calories are you eating to stay the same weight?

    You can't bulk without gaining some fat btw.
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  7. #7
    zWonka is offline Junior Member
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    My daily intake to maintain is like 3060

  8. #8
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Quote Originally Posted by zWonka View Post
    My daily intake to maintain is like 3060
    Wow, at 162lbs that a lot.

    I'd aim for

    200g protein
    80-90g fat
    425g carbs

    See how you get on with that.

    And post your workout in our lifting forum, it sounds crazy.
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  9. #9
    zWonka is offline Junior Member
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    Dang that's a lot of carbs lol the 200g of protein, is that all through food or shakes involved?

  10. #10
    Back In Black's Avatar
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    Quote Originally Posted by zWonka View Post
    Dang that's a lot of carbs lol the 200g of protein, is that all through food or shakes involved?
    What are you eating now in terms of g's of each macro?
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  11. #11
    zWonka is offline Junior Member
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    I'm eating 165-180g protein, whole eggs, egg whites, chicken breasts are my main sources of protein. Haven't been taking any shakes

  12. #12
    Back In Black's Avatar
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    Quote Originally Posted by zWonka View Post
    I'm eating 165-180g protein, whole eggs, egg whites, chicken breasts are my main sources of protein. Haven't been taking any shakes
    Well, you only have to up that slightly. A shake added to what you have is fine. 400+g carbs should be fun! it doesn't all have to be brown rice and sweet potatoes.
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  13. #13
    zWonka is offline Junior Member
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    Haha I love carbs, feel a big difference in a pump while you workout when you intake more carbs... my carbs have been coming from Whole wheat bread and tortillas, rice and oats, any other carbs that will be good? Also ill be leaving to Basic training Dec 30th, should I wait to start this to where I'm out of basic training?(ill be needing to run well then so I dont need to be fat lol)

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