Sorry i repeated myself, it said it didnt post.
And Ritch, no my diet doesn't "suck"
This is my typical diet
Breakfast
4 Egg whites + Instant oatmeal + Protein shake. and if we have them an apple or banana
2-3 Hours later.
Can of Tuna with 2 baked potatos (Vegetable)
2-3 hours later.
1-2 Chicken Breast with another 2 baked potatos
2-3 hours later
Another can of tuna, with a potato
(vegetable)
and sometimes inbetween i will have peanuts, Peanut butter sandwhiches, and thats about it.
I ONLY DRINK WATER.
dont even bother replying im exiting this site and definitly never coming backon.
Sorry i repeated myself, it said it didnt post.
And Ritch, no my diet doesn't "suck"
This is my typical diet
Breakfast
4 Egg whites + Instant oatmeal + Protein shake. and if we have them an apple or banana
2-3 Hours later.
Can of Tuna with 2 baked potatos (Vegetable)
2-3 hours later.
1-2 Chicken Breast with another 2 baked potatos
2-3 hours later
Another can of tuna, with a potato
(vegetable)
and sometimes inbetween i will have peanuts, Peanut butter sandwhiches, and thats about it.
I ONLY DRINK WATER.
Hey guys,
my current stats are
5'9
140lbs
lean, practically all muscle... great definition everywhere.
BUT.... im moving to florida in August and thats also when football will start so im looking to pack on so GOOD weight.
I'v been lifting for several years but on and off and not knowing much about it. but for years i studied and researched and for the most part I know what im doing.
but my problem is.. i cant pack on weight... im an ectomorph :/...
I take protein shakes, Creatine, Pre workout... (not all the same day) but i use it least 1 a day... still been stuck at this weight a while
My arms are only about 11'-12' and my chest is kinda flat but im benching about 160...
SO the big question. how can I get some GOOD mass on me, without killing my diet.. I eat like i have a tapeworm (and their healthy foods that builders tend to eat)
having smaller arms and flat chest makes me appear weak, and it sucks.
if you happen to come back PM me ill do my best to help you i came from a much similar path ill even share my before and after photos and in progress etc photos. what your eating is not enough...
2 maybe 3 years ago i was 6'1 155-158lbs from under eating and over doing cardio. if your athletic (which im guessing you are) your probly doing an hour of cardio during practice + weight training several times a week. being a natural ecto (like myself) your metabolism is stupid fast and you can burn just as many calories sitting playing halo 2 as your 180lb friend does running wind sprints.
i put on some fat but im still relatively lean at 15% BF and im coming down and maintaining my gains mind you...
heres where to start
CUT ANY OPTIONAL CARDIO...easy enough...
EAT EAT EAT when i was bulking heres my typical day
7am 4eggs 1 bowl oats, glass of whole milk (keep the eggs whole)
1030am 2 turkey or lean beef patties half a whole wheat bun 1 slice of cheese and spinach salad
1230pm Qdoba chicken burrito or subway foot long oven roasted chicken breast on honey oat bread (right heres 900-1000 calories)
330pm (this meal was always hard for me it varried a lot but basically want it to mimic meal 2)
(pre workout) protein shake with whole milk, 1/4 cup oats, 1 raw egg(or egg white) 1 scoop protein
(post workout) protein shake with water or a good PWO blend
730pm(ish) 1 chicken breast 1/2 cup brown rice 1 serving veggies 1 glass of milk
pre bed 1 serving greek yogurt 1 scoop vanilla protein
(also taking a mass gainer once a day, which i don't recommend unless you absolutely need it)
you notice there is no "protein shake meals" no substitutes all food i wasnt huge on counting macros or calories but i bet if i did it was twice what your are eating now.
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