help me with my diet.

[patsy630]

stats

im 18
i lift 5 times a week
i weigh 172

my diet consists of eating whateverr haha
and i try to consume 250g of protine a day

my goals.
to get biggg like any other teenager
reach like 190lb and drop to about 8-10% bodyfat

[Twist]

Welcome and glad you made it.

first off
height
weight
bodyfat (post pic if you don't know)
workout regimen

I can post a ton of other diets so you can pick meals from those and develop your own diet if you have no idea where to start. remember that you will need to twerk things for your own body.

[patsy630]

im 5 10
weigh 172lb
body fat is "low"
my work out regimen is
monday-chest, tri's
tuesday- back and bi's
wend- shoulders
thursday-legs
friday-off
saturday- arms and abs
sunday- off

i also work in my abs daily


and a pic at your request

[Narkissos]

im 5 10
weigh 172lb
body fat is "low"
my work out regimen is
monday-chest, tri's
tuesday- back and bi's
wend- shoulders
thursday-legs
friday-off
saturday- arms and abs
sunday- off

i also work in my abs daily


and a pic at your request

As it stands, you're basically working shoulders on 3 consecutive days... so that split needs to change.

Drop the arm day on saturday. You're working arms both directly and indirectly on 3 days already... you don't need a 4th day.

Toss a rest day in on wednesday... and train on friday instead.

Monday-chest, tri's
Tuesday- back and bi's
Wed- rest
Thursday-legs
Friday-Shoulder
Saturday- off
Sunday- off

You really don't need to be working abs daily. Personally, I'd drop that.

Toss in ab work on Friday with delts.

re: Diet... 250 is a good goal. Truthfully, you don't need that much for your current (or projected LBM). If you're shooting for 190-200 lbs, I'd say keep your protein around 200 gr. Keep your carbs around 350 (re: bodyweight), and your fat around 55 gr.

Good luck.

[yungone501]

Not to flame you bro but either you have some monsterous legs or you dont weigh 172lbs. Judging by the pic, youre not eating 250g protein either which probably means youre overtraining. I would suggest increasing your dense carb consumption and overall caloric intake which best suits you for a lean bulk. Im at 175lbs and I steadily pack on the meat with 3700cal and above. You and I have similar bone structure so I would imagine you respond the same. High cal's and high carbs (not to forget the prot.) work well for me. I use to weigh 155 forever and a decade until I got my diet down then came the GROWTH. Thats where you need to focus my man and I promise that you will reap some good results. Good luck and ask more questions, learn all you can.

[Narkissos]

Im at 175lbs

How tall are you buddy?

[patsy630]

im 5 10, but to be completly honest that picture does no justice, i just posted that because im trying to get a better stomach and it was the only picture that i had. with a better camera you could see better definition and such

[** TOP **]

I have read a study(IF YOU WANT IT ILL TRY TO LOCATE IT) that said that caffeine stimulates the pancreas in turn releasing insulin. BUT i wouldnt think 1 every now and then would hurt you thast bad...TOP

[yungone501]

How tall are you buddy?

5'9"

[Narkissos]

5'9"

You're shorter, heavier (probably leaner), with a different structure.

Why is it difficult to believe that the OP is 172 lbs?

[yungone501]

You're shorter, heavier (probably leaner), with a different structure.

Why is it difficult to believe that the OP is 172 lbs?

He looks pretty damn lean himself. Structure resembles closely to mine because he has small bones and no body fat not to mention probably difficult to add mass. Could be 172lbs but hey...not really that important and not really the MAIN point here.

[**TOP**]

I have read a study(IF YOU WANT IT ILL TRY TO LOCATE IT) that said that caffeine stimulates the pancreas in turn releasing insulin. BUT i wouldnt think 1 every now and then would hurt you thast bad...TOP

I actually did say this but not for this thread!! Jackass must have copied and pasted this!

[yungone501]

I actually did say this but not for this thread!! Jackass must have copied and pasted this!

LOL, I was wondering WTF you meant by that and what it had to do with what we were talking about...Just figured you got off by blurting out intelligent sounding phrases.