Diet help needed...

[regurgitator]

Hi, I posted in the training section with some question regarding my training and wanted to follow up with some diet questions. I am 28/M 5'11" 178 pounds, 10-11% bf and I am looking to get up to 195-200 pounds with around 7% bf. What should my diet look like to do this? Do I need to bulk up first and then go on a cutting diet or is it possible for me to gain the muscle while staying lean? I have been eating very clean for about 7 months(6 meals a day,3 MRP's a day, lots of protein, lots of water etc..)- I have been working out for 7 months and not seeing much for gains. My bf has stayed about the same and I have gained maybe 10-15 pounds during this time. What is the best way for me to meet my goals? Not seeing gains from all my work makes me think I must be doing something wrong. I have been running in the evening and I am switching to mornings to see if that helps. Any advice would be appreciated.

 

[blood_drinker]

Well since your main goal is to be bigger (im assuming) then bulk first. you are already lean enough so bulk up (eat, train , sleep) then come back here and we'll help you out with the cutting diets.

Do a search for bulking diets and youll get pointed in the right direction. Most bros (natural) do very well (regardless of bodytype) at about 21 x lbs in bodyweight = daily intake in cals. Of course , keep on getting 1g per pound of Protein at least, and LOTS and LOTS of carbs. More info in search results.

My bf has stayed about the same and I have gained maybe 10-15 pounds during this time. What is the best way for me to meet my goals?

Keep on bulking bro. If it is working and you are gaining, who would even think of stopping!!! Please, continue!

 

[blood_drinker]

how can you not be satisfied with 10-15lbs of muscle in 7 months? I say that is very nice....perhaps change the routine a bit to prevent you from platauing (sp) and up the cals, protein, and carbs. Eat your ass off. Sleep more . Guaranteed results.

 

[regurgitator]

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Well I got real skinny for awhile before I started lifting- I was like 150 pounds! Then I started lifting and eating better and got up to my current 178-180. I have made gains but I want allot more. My arms are up to 16" and my chest is like 44 or something but I still cant see my abs much and I want more chest and shoulder as well as leg size, hell I just want to get bigger. I really dont eat all that much, I get allot of protein but I limit my carbs big time cause I am worried about getting any fatter. I am paranoid about my midsection. I still have a little love handles that drive me nuts!! argghh. anyway, you think I should eat allot more? What should my diet look like? I am have heard so much conflicting info on diet that I am confused as to what will actually make me bigger and not be a big fat ass. How much cardio should I do?