Am Stuggerling help needed

[Kirkybolton]

Am 24 6.2 and 174 pound which I know is underweight I've got a 6 pack and wanna keep it but wanna get bigger but stay lean I have around 2000 cal a day on week ends I go to 2500 cal each day it's around 250g protein 120g carbs and 35 fat I train I'n the morning 3 days weight 2 cardio any advise would be gratefully and and meal suggestions of when to eat and wot to eat when or before I train I'n the morning

 

[Kirkybolton]

Am 24 6.2 and 174 pound which I know is underweight I've got a 6 pack and wanna keep it but wanna get bigger but stay lean I have around 2000 cal a day on week ends I go to 2500 cal each day it's around 250g protein 120g carbs and 35 fat I train I'n the morning 3 days weight 2 cardio any advise would be gratefully and and meal suggestions of when to eat and wot to eat when or before I train I'n the morning

Anybody with any advice would be helpfully

 

[DaBangEm]

It sounds pretty good so far, are you not getting what you want already? What specifically are your goals?

 

[Kirkybolton]

It sounds pretty good so far, are you not getting what you want already? What specifically are your goals?

So would u stick with it at that wanna build abit more muscle am most of the time am still hungry after my afternoon meal then I have my shake before bed and still want more

 

[red head]

i cant see you building muscle at 2000/2500 aday imo you should be getting 3000/3500 aday . get some food in you and build some muscle if you get too fat (around 20%) you can do a little miny cut of about 3 to 4 weeks .

 

[Kirkybolton]

This my diet when training

Before train
50g oats banana scoop protein

After train
Scoop of protein

10am 100g turkey protein shake

1230 100g chicken with spinach 25g almonds

3pm banana and protein shake

630 150g cod with loads of veg ie spouts cauliflower broccoli carrots and spinach

930 2 scoops of Casein with pnb

Any help to change it on cardio day its

630 train

730 4 eggs 2 egg whites

1030 homemade yogurt : 100g cottage cheese 100g natural yogurt some wheat gem 45g protein 100g quack

1230 tuna chunks and spinach 100g blueberries and apple

330 100g chicken protein shake

630 100g chicken veg and 50g cous cous

930 2 scoops Casien and pnb

Again and advise would be helpfull at the movement I look to skinny for my size so help needed

 

[red head]

for bulking slowly at your weight i would say 200 g pro , 400g carb , 70g fat a day . have most of your carbs around work out time except for cardio do this fasted if its low intensity . the last meal of the day just have pro + fat . for dietin just drop the carbs to 100g a day .

 

[Kirkybolton]

Anybody or and advise

 

[Kirkybolton]

for bulking slowly at your weight i would say 200 g pro , 400g carb , 70g fat a day . have most of your carbs around work out time except for cardio do this fasted if its low intensity . the last meal of the day just have pro + fat . for dietin just drop the carbs to 100g a day .

I work out I'n the morning so wot would u do eat before weights or after and same with cardio how would u eat then will I keep my six pack with all them carbs if I keep the food healthy

 

[kagenical]

When I was forced to work out in the morning, I would wake up 2 hours early, and try to pound SOMETHING high in protein, even if it was a few glasses of milk, or a precooked chicken breast (I always had 2-3lbs of sliced flank steak marinating and cooked in the fridge as well). I would then go back to sleep. This is the only way I could gain mass with a morning workout. YMMV.

Carbs do not ruin your six pack. Especially if they are consumed before or after a workout. If you're nailing a plate of pasta before bed (and it's subsequent 200+g of carbs) well that's another story... And even that may not ruin your six pack if your muscles are glycogen depleted.

And you can gain lean tissue at around 2000Kcal per day. I've certainly done it. It's quite slow, but when you're in a period that requires a low bodyfat (perhaps, during the summer season) I'd rather have slow gains than fast gains with fat. This is especially true when you consider the time you'd spend cutting afterwards... Gaining a pound a month of pure muscle isn't so bad when you'd spend a month bulking and one cutting for barely twice the final result...

BTW, a turkey protein shake sounds downright vile