need help with diet

[chefy2k4m78]

hello everyone!!I could use some help.Im 5ft 10in 165 pounds 30 year old male in pretty good shape.But im trying to bulk up but stay trim at the same time if thats possible.I take creatine and protein shakes for about a year now.but my diet isnt great meaning i dont eat enough.and i have no diet plan what so ever.i try to considering im a chef but i cant find the time because im so busy.Ive seen some increase in size.But i cant seem to keep it on it goes away so quick.I work out 5 days week.my routine could use a little work though.Monday-chest,tuesday-back,wenesday-shoulders,thursday-arms,friday-legs.and i do cardio about three times a week plus abs three times a week.Im not sure how many calories im supposed to eat. im sure its not even enough.i take protein shakes in between meals about three times a day.Im also considering trying deca 200 by itself just to start off.Any advice will help please!!!!Mike

[ultra40]

First of all, HELL no to the Deca. You have no reason to try AAS if your diet is not in check. a good Diet might be all you need to get the results you want before you waste your money on Gear and a poor diet routine.

I would give you some advice but you obviously have not read any of the Stickies at the top of the diet page or searched anything

I just finished reading the "How to bulk threads" for about the 100th time just to keep all thgis shit in my head and stay on top of things.

There are plenty of diets and advice layed out all through the forums so before you do anything just drastic please read as much as possible.

Good luck! Send me a message once you've read up on the threads if you have anymore questions

[chefy2k4m78]

so i caculated my calorie intack and i should be tacking in 3054.9 calories a day.Any one could help me with a break down on what i should be eating through out the day would be great.I need the help please.I want to bulk but keep lean at the same time.Im a chef by trade so im always on my feet 10 to 12 hours a day.And im a full time dad at home.Plus i go to the gym 5 times a week.So im always busy.so i picked the very active on the scale.Please anyone help.Mike

[FortKnox36]

First of all, HELL no to the Deca. You have no reason to try AAS if your diet is not in check. a good Diet might be all you need to get the results you want before you waste your money on Gear and a poor diet routine.

I would give you some advice but you obviously have not read any of the Stickies at the top of the diet page or searched anything

I just finished reading the "How to bulk threads" for about the 100th time just to keep all thgis shit in my head and stay on top of things.

There are plenty of diets and advice layed out all through the forums so before you do anything just drastic please read as much as possible.

Good luck! Send me a message once you've read up on the threads if you have anymore questions

Read what ultra said and follow.

[chefy2k4m78]

Well here we go critique!! Be nice please lol .

[AandF6969]

Read up in the diet forum.

Figure out your BMR (google bmr calculator)

[novastepp]

chefy, you can still make some great progress naturally. nail down a diet and you'd be surprised how far you can go. you're lean and have a good base, bulking will be easy for you.

[goose]

Here's what I've found to be the easiest way to base an individuals diet.

A) Find individuals LBM

B) If individual has an LBM of 180, then he'd need 1800(BM) cals for the day just doing nothing

C) What is individuals level of activity?
Extremely active - BM x 1 + BM
Very active - BM x .7 + BM
Moderately active- BM x .4 + BM
Non active - BM x .2 + BM

D) Now LBM and activity level has been established . The total above represents total cals burned during the day, including training, which doesn't burn nearly as many calories as some think.
We established the individual has an LBM of 180 so his base metabolism(BM) is 1800. He is very active, so we'd add another 1260 calories to accommodate that. His total now is 3120. This is what he needs to maintain his current weight. In order to grow, you need to have a surplus in calories. 500 a day is a great starting point. That would bring the individuals caloric intake to 3620. If after two weeks, no weight gain has been recorded, add another 250 cals a day.

[chefy2k4m78]

thanks everyone for the info.My hardest part is eating.Its just hard to find the time.I need to make time now.I was a little more solid a month ago.Then i noticed my shirts started to fell a little more loose.I droped about five pounds.Now im determined to put it all back on!!