nutrition plus first cylce help

[bhums]

I need help decicding what to use and how much to use! I finally hit a wall with working out. ive changed alot in the years ive been working out but I cant gain mass anymore. Im 6'1 185 pounds and just trying to bulk up! So if anyone could give me advise I would apperciate it...

I was told to post my nutritional information so some of yall could help me further. .... I eat around 3500-4000 cals a day mostly chicken, rice, oats, some red meat and veggies. Eating alot worked in the beginning with gaining but it slowed down. Combining the calories with about 180-200 grams of protein.

[Times Roman]

I need help decicding what to use and how much to use! I finally hit a wall with working out. ive changed alot in the years ive been working out but I cant gain mass anymore. Im 6'1 185 pounds and just trying to bulk up! So if anyone could give me advise I would apperciate it...

I was told to post my nutritional information so some of yall could help me further. .... I eat around 3500-4000 cals a day mostly chicken, rice, oats, some red meat and veggies. Eating alot worked in the beginning with gaining but it slowed down. Combining the calories with about 180-200 grams of protein.

Aha! Therein lies the problem. Your protein intake is significantly insufficient. Let me show you my nutrition plan (see below). I just finished my last major meal of the day. I'm doing a recomp and eating at TDEE = 3090. My protein intake right now for the day is 312 grams, almost 120 grams more per day than you are eating.

Your problem, grasshopper, is you are not consuming sufficient protein to grow muscle. Steroids won't change this. You need to become the nutrition guru, and really understand what it takes in the kitchen to achieve your goals.

Forget the steroids for now. Let's talk nutrition. What are your questions?

[Times Roman]

Give me all your stats and I can put a simple nutrition plan together for you.

age
height
weight
bf% (estimate if you do not know)

once you do this, if I do not respond (I sometimes forget), then PM me to remind me.

Ready?

---Roman

[davesah1]

well Kali Muscle doesn't believe in macros and he's all natty. lmao

Use Times calculations as a solid guide as adjust as needed.

[bhums]

23
6'1
185
10-12% bf

[Times Roman]

assuming a moderate activity level, your TDEE is around 3000 cals/day. Your minimum protein intake to prevent catabolism, is 244 grams. But your goal is to gain and improve strength. Add muscle, basically. So add 500 cals/day to your TDEE for a target caloric intake of around 3600. With a 40/40/20 macro split, this means you need to consume 358 grams of protein per day. Far more than your 180 to 200 grams you told me earlier.

This is not an easy thing to do. You need to understand what you can and cannot eat. I would recommend only whole, unprocessed foods. Drink water only. Avoid alcohol. Your body is only as good as the food you put into it. If you eat cheese puffs, you'll look like a cheese puff. Eat quality foods. Use protein powder sparingly, to fill in the cracks at the end of your day, if need be. Avoid all the other supplements, as food is all you really need. Maybe a good quality multi. And don't forget to eat your veggies. Especially the green leafy stuff (like kale). Salad really doesn't count (like lettuce).

Here is your basic nutrition plan.

When you can hit your macros regularly over a long period of time, you will gain. Your problem is you've been starving your muscles for protein.

Good luck!
---Roman