This time last year I was 182lbs or 83kg @ 5'10''. Now I'm only 167lbs (28y/o) and although I'm just as strong as I was at 182lbs I want to add more muscle and general size without getting too fat (a little is ok). I'm looking to reach 190lbs and then consider my first ever cycle but considering I'm an ecto I need to seriously start inhaling food and up my cardio if I want to get anywhere near a leanish 190lbs.
Sorry I don't have any BF% numbers but I could hazard a guess that I was about 16% bf when I was 182lbs and I'm currently 15% ish?? Please look at my attached photo. In my defense I broke my thumb so the arm I'm flexing was in a cast 2 weeks ago and also has radial nerve issue which is stopping me from getting any bicep peak until it heals up . I also do no abdominal work and it shows! Considering I'm a little chubby around the waist as it is, is it reasonable to assume I could reach 190lbs at 12% or lower?? Now that I'm out of the cast I'm back to working out every other day. I've never cycled but I've always maintained that if I were to reach my goal weight at a low BF% then I would be keen to do a basic test cycle.
Workout schedule is:
Monday- shoulders
Wed- legs / calves
Fri- Chest / tri's
Sun- back / bi's
I can calculate my TDEE and macro's from the below diet but don't have the time right now. Just looking for some areas that need adjusting. One thing that seemed to put weight on easily was drinking around 1.5L or 0.4gallons of milk a day. It certainly helped add some pounds at the expense of a little fat.
This is my current diet:
9AM meal 1:
morning shake consisting of:
cup of oatmeal
banana
2 scoops of whey isolate
flax seed oil and 2 omega 3 caps
3 hard boiled eggs
11:30AM workout here (every other day)
1:30PM PWO shake consisting of
1/2 cup of oats
banana
2 scoops whey isolate
2PM Meal 2:
1 chicken breast (9 Oz)
sweet potato (10 Oz)
brocolli or green beans
5PM Meal 3:
1 chicken breast (9 Oz)
sweet potato (10 Oz)
brocolli or green beans
(Lately Instead of the above 2 meals I am sometimes substituting these meals for 2 meals of combination chop suey. This is basically a big bowl of about 4 different kinds of meats like pork, chicken, beef, shrimp + brocolli, cauliflower, carrot, celery etc.. Not sure on the carbs with this dish as there is no rice or noodles in it)
8:30PM Meal 4:
Steak or fish
rice or potato
mixed veggies depending on whats available
11:30PM Meal 5:
SOMETIMES depending how late I had my dinner I have something like a scrambled egg sandwich with 3 eggs in it.
Thanks for reading. Any advice much appreciated, remember this diet is seeing me maintain roughly 167lbs. Meal 5 is had maybe 3 times a week as present. I want to reach 190lbs so what should I change up??
Reply With Quote