Help me gain muscle

[alban]

Hi, I’m Latin; I’m 21 years old. I’m 5’6 1/2" (1.68m), 152lbs and 14-15%bf. I’ve been training for the last 4 years, but in the first 3 years my diet and my training was garbage.
However, these years were not a waste of time. In the beginning I was at 140lbs with 22-24%bf, so, you see, I lost a lot of fat and I gained some nice muscle. Actually I reduced my BF at 12%, but I tried winning some muscle and I did, but I gained 2% for my bf% too (it’s no bad I think).
The thing is, I can’t win more mass, and I think the error is obviously in my diet. But I try to eat more and then only my bf% increases. This is my diet:

8:00 (first meal)
1 cup of oat, 250ml of skimmed milk, 1 egg and 2 white eggs
(32gr of protein-64gr of carbs-11gr of fat)

11:00 (second meal)
2 cups of brown rice, 80gr of tuna, a teaspoon of sunflower oil.
(26gr of protein-70gr of carbs-8gr of fat)

14:00 (third meal)
2 cups of brown rice with onions and lemon, 100gr of chicken.
(26gr of protein-72gr of carbs-6gr of fat)

17:00 (fourth meal)
1/2 cup of oat, 250ml of skimmed milk, an apple, 1 egg and 2 white eggs.
(26gr of protein-70gr of carbs-9gr of fat)

20:00 (PWO meal)
2 ½ cups of white rice, 150gr of chicken.
(30gr of protein- 85gr of carbs-9gr of fat)


Total: 144gr of protein, 361gr of carbs, 43gr of fat.
Total: 2407 calories.

Sorry if I'm not clear, my english is no perfect.

Thanks

[elitepeptides]

Your english is fine enough, no worries.

What you didn't really go into is your supplementation and exercise.

Make sure you're taking mass building supplements if you have the money. Creatine and beta alanine are very good mass builders.

As far as your workouts - make sure you rest between sets and use slow movements. Keep your heart rate down. I'm sure a lot of members can add to that.

[Klimax]

I don't see how you can give this advice.
Imho alban don't need supplements.
@Alban: First, you could rise proteins till 225g and see how your body reacts. Second you could drop milk and fruits. Add some veggies and efas to secon and third meal, dropping the rice a little.
You can also add a prebed meal made of beef, avocado and linseed oil.

So far you have done a real good work.
My English is worse than yours. I'm Italian.

A last thing: I would never go over 15% bf.

[elpropiotorvic]

Hey saludos compañero ,
primero la dieta esta ok necesitas añadirle 15 gramos de proteína a cada comida para empezar ^^^ el te dio un buen consejo, Bajale al arroz después de entrenar, son demasiados carbohydratos en mi opinión (suponiendo que el propósito es ganar masa pura casi q sin grasa) A pa segunda comida te puedes comer la lata de atún entera, a la segunda comida bajale al arroz, y ponle 50g mas de pollo de resto depronto se podrían hace mejoras pero esta bn la dieta

Saludos

[**TOP**]

Hey saludos compañero ,
primero la dieta esta ok necesitas añadirle 15 gramos de proteína a cada comida para empezar ^^^ el te dio un buen consejo, Bajale al arroz después de entrenar, son demasiados carbohydratos en mi opinión (suponiendo que el propósito es ganar masa pura casi q sin grasa) A pa segunda comida te puedes comer la lata de atún entera, a la segunda comida bajale al arroz, y ponle 50g mas de pollo de resto depronto se podrían hace mejoras pero esta bn la dieta

Saludos

LOL show off!! Im impressed elpropiotorvic!! Her let me try....Tlekrjtioefw fo[ihf 3 25365nm 34ion w 2jk34nr8h5r5 nj4!! ....Anytime!

[alban]

I don't see how you can give this advice.
Imho alban don't need supplements.
@Alban: First, you could rise proteins till 225g and see how your body reacts. Second you could drop milk and fruits. Add some veggies and efas to secon and third meal, dropping the rice a little.
You can also add a prebed meal made of beef, avocado and linseed oil.

So far you have done a real good work.
My English is worse than yours. I'm Italian.

A last thing: I would never go over 15% bf.

I was thinking the same...
Ok, I'll raise the proteins till 200 the first week and then to 225.

Thanks a lot

[alban]

Hey saludos compañero ,
primero la dieta esta ok necesitas añadirle 15 gramos de proteína a cada comida para empezar ^^^ el te dio un buen consejo, Bajale al arroz después de entrenar, son demasiados carbohydratos en mi opinión (suponiendo que el propósito es ganar masa pura casi q sin grasa) A pa segunda comida te puedes comer la lata de atún entera, a la segunda comida bajale al arroz, y ponle 50g mas de pollo de resto depronto se podrían hace mejoras pero esta bn la dieta

Saludos

Gracias, bajare un poco los carbos en la comida post-entreno.

[elpropiotorvic]

LOL show off!! Im impressed elpropiotorvic!! Her let me try....Tlekrjtioefw fo[ihf 3 25365nm 34ion w 2jk34nr8h5r5 nj4!! ....Anytime!

Lmao

[**TOP**]

I would like to help out but have no clue what is being said,its that whole language barrier thing!!

[Bradford01]

The best way to gain muscle mass fast is to significantly add to your daily calorie intake. According to nutritionists an average male should consume around 2,500 calories per day, but this is simply not enough for those that are looking to gain weight and build muscle mass fast.

[**TOP**]

The best way to gain muscle mass fast is to significantly add to your daily calorie intake. According to nutritionists an average male should consume around 2,500 calories per day, but this is simply not enough for those that are looking to gain weight and build muscle mass fast.

So not true every bulking diet MUST be tailored to each individual!