In search of advice on a diet that will help me put size and mass on. Have no idea of a good diet. .
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In search of advice on a diet that will help me put size and mass on. Have no idea of a good diet. .
Can you start with your stats?
Age
Height
Weight
Bodyfat%
training style/split
Attachment 157186
47age. 210w. 5-7h not sure about body fat...I'll have it cked. Any ideas were I can get it done? I'm a size 32. Don't think it's high. I try to hit the gym 3. To. 4 times week. I work 2 parts like chest trys.
Just seen your chart...I'm at 20%..
Can you estimate your bodyfat from the pic I posted?
What is your current diet plan that keeps you at the weight and body composition that you are at?
3 to 4 eggs. Oatmeal fruit. ..morning. spinach or greens fruit. Lunch. Any kind of chicken or fish. Dinner....and water all day
Find TDEE calculator for your height and weight and eat at a slight surplus for slow, steady gains with minimal fat gain let's say 300 or if you want to get a little stronger faster and don't care about putting on some more fat then maybe 600-700 or so and i would always suggest keeping it clean and getting high protein at least 0.75g protein per lb of bodyweight
Can't do anything without you answering the bodyfat question. Maybe throw up a photo so we can see where you are at.
BIB. Seen your chart. I'm in the 20% there