Quote Originally Posted by wants2Bhuge View Post
22, 5'9" ,180, 9%bf

lifting for 4 years, personal trainer for last 3, diet is in check as been trainer and eat 6-8 clean meals a day, just having hard time putting on new muscle now, seems i hit plateau
diet is basically egg, egg whites, oatmeal for breakfast, then chicken breast and rice , then PWO shake, then tuna and plain potato, then chicken breast and veggies with rice, then usually cottage cheese before bed.........i change things up and have a steak or fish or other seafood and have a cheat meal once a week or less

thanx for the help
ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing some math for me??
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9