help

[jimmy7050]

i am 24 6 foot 178 pounds i eat 6 times a day all protine and carbs. my body fat is 7% i hit the gym 4 times a week . i would like to get around 195 and get riped any ideas? i am cut now but would like a little more i have been working out for 2 years i have never been over 178. thanks

[illwillogical]

Whats your diet like?

[Big]

i am 24 6 foot 178 pounds i eat 6 times a day all protine and carbs. my body fat is 7% i hit the gym 4 times a week . i would like to get around 195 and get riped any ideas? i am cut now but would like a little more i have been working out for 2 years i have never been over 178. thanks

Welcome. Could you post a pic to show us what you're working with?

[jimmy7050]

i know i dont eat healthy but i eat fast food 3 times a day mostley cicken then alot of fruit when i get home from work i eat 4 pbj. during the day i will drink 5 mussle milks. any info on what i should eat let me know i am a very pickey eater

[jamyjamjr]

watch the videos in this link, they'll help u set up a great diet... then do the math and come around to the diet section and post up a diet for tweaking....

we can fix ur diet issue
http://forums.steroid.com/showthread.php?t=323516
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