Big and Ripped

[Emilio_Rebenga]

I would like to be 235 with 12%. I thought I could get there in a couple months, but when I got up to 230 the I started gaining more fat than muscle.

up your cardio and clean up your diet...what does your workout look like? lower the intake of your calories

[Hulkster]

Mon. - Sprint work - 12 x 40 yds
Bench
Power Clean / push press
Tues.- Squat
Hang clean
100's
Wed. - Hang Clean / Push press
Close grip
Thurs. - Power Clean
Dead Lift
Front Squat
120's

[DSM4Life]

Mon. - Sprint work - 12 x 40 yds
Bench
Power Clean / push press
Tues.- Squat
Hang clean
100's
Wed. - Hang Clean / Push press
Close grip
Thurs. - Power Clean
Dead Lift
Front Squat
120's

Seems more like a powerlifters routine ?? Want to be lean and add mass have you tried bodybuilders routine ?

To answer your question you have to decide to gain or to lose. It is very difficult to lose fat and gain muscle. Can it be done ? yes. Can it be done by the "average joe?" Doubtful.

Calories calories calories, who cares. What are in them calories ? How much fat / protein /carbs ?

Maybe post a diet of what/when you are eating.

[Hulkster]

Breakfast EDIT Pro Carb Fat Cal

1.0 Serving Arnold Whole Grain Health Nut 5.0 g 21.0 g 2.5 g 120.0 Cal
24.0 Fl Ozs Brewed Coffee 0.7 g 2.8 g 0.0 g 14.2 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
2.0 Items Egg 12.5 g 1.2 g 10.0 g 149.0 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
1.0 Serving Lean Mass Builder 30.0 g 1.0 g 1.0 g 135.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
Total 53.2 g 34.2 g 23.7 g 556.8 Cal

AM Snack EDIT Pro Carb Fat Cal

2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
Total 34.7 g 68.2 g 13.5 g 538.1 Cal

Lunch EDIT Pro Carb Fat Cal

1.0 Cup Broccoli 2.6 g 4.6 g 0.3 g 24.6 Cal
1.0 Serving Brown Rice 5.3 g 54.3 g 1.9 g 257.9 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
0.25 Cup Carrots 0.3 g 3.1 g 0.1 g 13.0 Cal
1.0 Item Chicken Drumstick, Meat Only, Roasted 12.4 g 0.0 g 2.5 g 75.6 Cal
1.0 Item Chicken Thigh, Meat Only, Roasted 13.5 g 0.0 g 5.7 g 108.6 Cal
0.33 Serving fish oil 0.3 g 0.0 g 0.8 g 8.3 Cal
2.0 Tsps FRENCH'S Honey Mustard 0.0 g 2.0 g 0.0 g 10.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
2.0 Ounces Olives, Ripe, Canned 0.5 g 3.5 g 6.0 g 64.3 Cal
1.5 Cups Spinach, Trimmed Leaves 1.3 g 0.1 g 0.1 g 4.7 Cal
1.0 Item Sweet Potato 2.1 g 31.6 g 0.4 g 136.5 Cal
Total 38.6 g 99.2 g 19.1 g 717.4 Cal

PM Snack EDIT Pro Carb Fat Cal

1.0 Item Apple 0.3 g 21.0 g 0.5 g 81.4 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
2.0 Tbsps Peanut Butter, Smooth 8.1 g 6.2 g 16.3 g 189.8 Cal
Total 43.1 g 95.4 g 30.3 g 809.3 Cal

Dinner EDIT Pro Carb Fat Cal

0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
6.0 Ounces Chicken Breast, Meat Only, Roasted 52.7 g 0.0 g 6.1 g 280.5 Cal
8.0 Fl Ozs Grape Juice, Unsweetened 1.4 g 37.1 g 0.2 g 151.3 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
1.0 Cup Mashed Potatoes 5.0 g 12.0 g 7.3 g 127.5 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
1.0 Item Soft White Roll, Toasted 2.3 g 13.8 g 1.4 g 78.6 Cal
0.75 Cup Sweet Potato 1.6 g 24.2 g 0.3 g 104.7 Cal
1.0 Item Yellow Corn, Fresh, Cooked 3.3 g 25.0 g 1.3 g 107.4 Cal
Total 66.6 g 112.1 g 18.6 g 870.5 Cal

Late Snack EDIT Pro Carb Fat Cal

4.0 Ounces Ground Turkey, Raw 19.8 g 0.0 g 9.4 g 169.0 Cal
2.0 Ounces Peanuts, All Types, Dry Roasted 13.4 g 12.2 g 28.2 g 331.7 Cal
Total 33.2 g 12.2 g 37.6 g 500.7 Cal

Total for all meals 269.4 g 421.3 g 142.8 g 3992.8 Cal





Daily Average of Nutrients for Logged Meals Where your calories come from
Actual

[DSM4Life]

Breakfast EDIT Pro Carb Fat Cal

1.0 Serving Arnold Whole Grain Health Nut 5.0 g 21.0 g 2.5 g 120.0 Cal
24.0 Fl Ozs Brewed Coffee 0.7 g 2.8 g 0.0 g 14.2 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
2.0 Items Egg 12.5 g 1.2 g 10.0 g 149.0 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
1.0 Serving Lean Mass Builder 30.0 g 1.0 g 1.0 g 135.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
Total 53.2 g 34.2 g 23.7 g 556.8 Cal

AM Snack EDIT Pro Carb Fat Cal

2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
Total 34.7 g 68.2 g 13.5 g 538.1 Cal

Lunch EDIT Pro Carb Fat Cal

1.0 Cup Broccoli 2.6 g 4.6 g 0.3 g 24.6 Cal
1.0 Serving Brown Rice 5.3 g 54.3 g 1.9 g 257.9 Cal
0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
0.25 Cup Carrots 0.3 g 3.1 g 0.1 g 13.0 Cal
1.0 Item Chicken Drumstick, Meat Only, Roasted 12.4 g 0.0 g 2.5 g 75.6 Cal
1.0 Item Chicken Thigh, Meat Only, Roasted 13.5 g 0.0 g 5.7 g 108.6 Cal
0.33 Serving fish oil 0.3 g 0.0 g 0.8 g 8.3 Cal
2.0 Tsps FRENCH'S Honey Mustard 0.0 g 2.0 g 0.0 g 10.0 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
2.0 Ounces Olives, Ripe, Canned 0.5 g 3.5 g 6.0 g 64.3 Cal
1.5 Cups Spinach, Trimmed Leaves 1.3 g 0.1 g 0.1 g 4.7 Cal
1.0 Item Sweet Potato 2.1 g 31.6 g 0.4 g 136.5 Cal
Total 38.6 g 99.2 g 19.1 g 717.4 Cal

PM Snack EDIT Pro Carb Fat Cal

1.0 Item Apple 0.3 g 21.0 g 0.5 g 81.4 Cal
2.0 Tbsps Flax Seed 4.7 g 8.2 g 8.2 g 118.1 Cal
0.75 Serving Muscle Milk 30.0 g 60.0 g 5.3 g 420.0 Cal
2.0 Tbsps Peanut Butter, Smooth 8.1 g 6.2 g 16.3 g 189.8 Cal
Total 43.1 g 95.4 g 30.3 g 809.3 Cal

Dinner EDIT Pro Carb Fat Cal

0.33 Serving Carotenoid Complex 0.3 g 0.0 g 0.5 g 5.9 Cal
6.0 Ounces Chicken Breast, Meat Only, Roasted 52.7 g 0.0 g 6.1 g 280.5 Cal
8.0 Fl Ozs Grape Juice, Unsweetened 1.4 g 37.1 g 0.2 g 151.3 Cal
0.5 Serving Lecithin 0.0 g 0.0 g 0.8 g 8.0 Cal
1.0 Cup Mashed Potatoes 5.0 g 12.0 g 7.3 g 127.5 Cal
0.33 Serving Salmon Oil (GNLD) 0.0 g 0.0 g 0.7 g 6.6 Cal
1.0 Item Soft White Roll, Toasted 2.3 g 13.8 g 1.4 g 78.6 Cal
0.75 Cup Sweet Potato 1.6 g 24.2 g 0.3 g 104.7 Cal
1.0 Item Yellow Corn, Fresh, Cooked 3.3 g 25.0 g 1.3 g 107.4 Cal
Total 66.6 g 112.1 g 18.6 g 870.5 Cal

Late Snack EDIT Pro Carb Fat Cal

4.0 Ounces Ground Turkey, Raw 19.8 g 0.0 g 9.4 g 169.0 Cal
2.0 Ounces Peanuts, All Types, Dry Roasted 13.4 g 12.2 g 28.2 g 331.7 Cal
Total 33.2 g 12.2 g 37.6 g 500.7 Cal

Total for all meals 269.4 g 421.3 g 142.8 g 3992.8 Cal





Daily Average of Nutrients for Logged Meals Where your calories come from
Actual

Seems you need better choices as meals. Am i correct in reading all the "real" food you eat for breakfast is 2 eggs (then of course all your subs). Real food is key here. Your a big guy and only taking in 269 grams of protein ? I weight a lot less then you and i am current at 262g per day.

I would post this in the diet section so others can go over it. Nark is doing free diet advice and he is awesome ( http://forums.steroid.com/showthread.php?t=341121 ) check it out.

[Phate]

Seems you need better choices as meals. Am i correct in reading all the "real" food you eat for breakfast is 2 eggs (then of course all your subs). Real food is key here. Your a big guy and only taking in 269 grams of protein ? I weight a lot less then you and i am current at 262g per day.

I would post this in the diet section so others can go over it. Nark is doing free diet advice and he is awesome ( http://forums.steroid.com/showthread.php?t=341121 ) check it out.

agree 100%^^^ especially on the protein, i'm 180lbs at 8-10%bf and i eat 300-350g per day, you need way more