As opposed to aas....

[CaptAdam]

Hey guys (and gals even).
I'm 6'2" 180lbs and very lean in regards to body fat. I'd like to see myself around 210-215 with excellent definition and moderate mass...maybe too much to ask for? I was considering a cycle but was kinda steered in this direction first. I realize diet and exercise will be key and maybe once I nail down discipline then maybe down the road I'll try a cycle or two.
Any suggestions as far as a diet and exercise routine? What kind/how often of a food intake? And any specific exercise regimen? Any help would be greatly appreciated...I just can't seem to gain any weight so I know I'm doing something completely wrong. Thanks

 

[obsessedwliftin]

First off i want to applaud your decision to dial in your diet and training regimine prior to starting your AAS cycle. I saw your posts in the AAS forum and am glad you took that sound advice. I see where you want to add mass and that you are very lean right now. If you really want to mass up you are probably going to add a little body fat as well. You need to start eating 6 times a day. These meals need to consist of proteins, carbs, and good fats. I would calculate your BMR first so you know what your maintenance calories look like. This means what you have to eat to stay at the weight you are. Then I would add 500 cals to that. The majority of those cals coming from a good protein source, complex carbs, and good fats. It will be a little tricky at first but with some determination and as you stated discipline you will get there. As far as your training you should look into to a 5x5 routine such as Strong Lifts 5x5 or any other ones that suit you best. These incorporate compound lifts and will pack some muscle on that frame. Best of luck to you bro and hope this helps some.

 

[CaptAdam]

I appreciate the kind words obsessed. I'll try exactly that...I'm really kinda impressed with this sight to be honest. Help like yours will go a long way brother. Be well and thank you

 

[obsessedwliftin]

EF is a great site bro and you will get quality help around here. Space those meals about 2 to 3hrs apart. Once you figure your maintenance cals and determine 500 cals above maint then divide those out between the 6 meals a day and your golden. I would only allow a maximum of two of those to be shakes. Food is the most anabolic substance there is. You can stack 30lbs on that frame in no time with the right diet and training.