Trying to bulk..Pics..Critique Needed !

[23scott16]

Hey guys,

Im 22 years old 6"2 187lbs.. trying to get a read on my body fat.. could you guys help me out? As well as suggestion for diet and/or things i need to work on? All help is much appreciated.. no flaming plz

[gbrice75]

BF is very low, in the 10% neighborhood i'd say. You can definitely go for a lean bulk. Work on abs, ALOT. Your BF appears higher because your abs are quite undeveloped. Post up that diet in the diet section and we'll help you sort it out.

[23scott16]

To be honest man, my diet has no regiment at all, when i eat, i eat right, chicken, complex carbs etc.. but i have no set diet at all. I am so busy its insane, but that is what i am asking for help with. I have the money and dedication to make this happen, i just need to get it rolling! Im actually surprised i have maintained a physique with how little i eat.. my muscles really don't have to much to grow on, im sure if i gave this diet an honest chance, the results would be amazing, this is what i guess i will start with? Let me know what you guys think
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat


Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Meal 5: PWO

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat

Workout

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Protein??, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat


Meal 8: Before Bed

3 Scoops of Whey Protein,
60g protein / 3g carbs / 21g Fat


420 grams protein, 250 grams Carbs, and 83 grams of fat. 3600 Calories?

[tbody66]

New to training and young so I would recommend sticking with the basics and working heavy. Depends on how many days a week you have to lift, keep it simple. A push/pull routine with something like leg/back/biceps on Mondays and Thursdays, Chest/shoulders/triceps on Tuesdays and Fridays, go heavy on the first push/pull days of the week with lower reps and lighten it up for higher reps on the second set for the week. Make sure to put the protein in after the workouts. It looks like you have a good base for putting on lots of muscle, your back appears as if it will be your harder area to make grow so you might have to put an extra set or two in for that body area, if you can do deadlifts properly that would help you greatly overall, un-assisted pull ups every back workout three sets to failure would be another suggestion.