Help needed!! First real bulking cycle

[ozzy123]

I'v been lifting seriously for around 2 years and at the start made some really sound gains of pure muscle but recently i have stopped putting on weight except for around my waist.

My stats are as follows:
Height: 5' 11'
Age: 19
Weight 76Kg or 167.5 Lbs
Body Fat 14 - 16% .

My current training routine is 3 split days a week:

1. Back & Bi's,
2. Chest & Tri's
3. Legs & shoulder

But i'm thinikg of repeating said days to make it 6 days a week insted of 3.

My diet at the moment is to eat everything in sight that isn't made of wood lol. Which is probably why i'v put the weight on my gut.

This is why i want to sort out a proper diet and try to gain more muscle than ever before, The diet which i'm starting monday will be as follows:-

BREAKFAST
Wheat-a-bix x 5
Glass semi-skim milk
2 Whole eggs

MID MORN
Tin of beans
Banana

LUNCH
Tuna toastie (tin tuna, 3 slices bread)
Some monkey nuts or roast peanuts

MID AFTERNOON
Protien shake with milk
Apple

DINNER
meat with potatoes & veg
or spag bowl
or chicken with rice
or tuna pasta

So if anyone can help me improve this or just give helpful tips i would very much appreciate it.

Thanks in advance
oz

 

[future]

Keep reps for you in the 4-8 range on your hard sets.

MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites with 1/2 cup oatmeal

MEAL #2 (post-workout)—insert this into your diet following your weight training workout; no matter where that may fall).
SHAKE: 40g Whey Protein** with 30g Waxy Maize*** (high molecular weight carbohydrate)


MEAL #3
6oz chicken (ostrich, or turkey, or lean fish like tilapia, flounder, filet of sole, or cod) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it) and 1/2 cup brown rice

MEAL #4
6oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and vinegar with small yam or baked potato

MEAL #5
ONE OF ABOVE


MEAL #6
35g Whey with 1.5 tablespoon all natural peanut butter

Need anything else pm or email me.

 

[joe d]

I'v been lifting seriously for around 2 years and at the start made some really sound gains of pure muscle but recently i have stopped putting on weight except for around my waist.

My stats are as follows:
Height: 5' 11'
Age: 19
Weight 76Kg or 167.5 Lbs
Body Fat 14 - 16% .

My current training routine is 3 split days a week:

1. Back & Bi's,
2. Chest & Tri's
3. Legs & shoulder

But i'm thinikg of repeating said days to make it 6 days a week insted of 3.

My diet at the moment is to eat everything in sight that isn't made of wood lol. Which is probably why i'v put the weight on my gut.

This is why i want to sort out a proper diet and try to gain more muscle than ever before, The diet which i'm starting monday will be as follows:-

BREAKFAST
Wheat-a-bix x 5
Glass semi-skim milk
2 Whole eggs

MID MORN
Tin of beans
Banana

LUNCH
Tuna toastie (tin tuna, 3 slices bread)
Some monkey nuts or roast peanuts

MID AFTERNOON
Protien shake with milk
Apple

DINNER
meat with potatoes & veg
or spag bowl
or chicken with rice
or tuna pasta

So if anyone can help me improve this or just give helpful tips i would very much appreciate it.

Thanks in advance
oz

switch your training to a 4 or 5 day split. at 19 you probably should be training at a higher frequency also. diet

eat 2g of protein, 3g of carbs, .5 g of fat, and a handful of green veggies with every meal. split this between 8 meals per day. eat the whole egg, and drink whole milk. add some early morning cardio if you need to a few days per wk. step up the training you are young you need more frequency and high intensity.

the reason you are gaining fat and not gaining muscle is mostly because you are not training enough.

 

[ozzy123]

Thanks for the meal plans future but they are not really realistic for my situation as i could not possibly afford to buy that much meat, and i really don't have the time to cook it.

Joe D that is why i am goingt o increase the days that i'm in the gym, and the fact that i am moving very close to my gym should help here as well.

 

[raze]

Thanks for the meal plans future but they are not really realistic for my situation as i could not possibly afford to buy that much meat, and i really don't have the time to cook it.

Joe D that is why i am goingt o increase the days that i'm in the gym, and the fact that i am moving very close to my gym should help here as well.

Hate to break it to ya mate but if ya want to grow you need to eat. Need to follow a diet like future posted. From your name you may be from Aus? If your qld hit up www.superbutcher.com.au

Sorry mate have to be straight but the diet you posted wont get you the results you want.

 

[ozzy123]

wel yea i fully agree but the meals are a bit over the top is there no cheaper and quicker way of substituting them like??
cos if i can't sort out a reasonable diet i am going to have to turn to AAS and to be honest i don't really want to but it seems to get desired result with out all this hard dieting work

sion

 

[elmarcouk]

So you can afford steroids but not meat? You do know you're gonna have to eat just as much on steroids if you want to keep your gains, dont you?

 

[ozzy123]

I can afford the meat but just don't have enough time in the day to fanny around cooking and preparing solid wholesome meals like the ones stated by future above. Hence why i asked if there is a substitutue for this sort of ccoking and the act that i do't know my arse from my shoulder in the kitchen really doesn't help.

 

[raze]

Bro on a sunday i marinate and bag my meat, cook a big oatmeal meatloaf and put it into containers. Freeze the lot. Brought a 20 doller george foreman grill and took that to work, steak/chicken done in 10 mins and throw some brown rice and veg on the side that i cooked on the weekend. Takes some effort but you have to do what you have to do if you want results.

 

[ozzy123]

Bro on a sunday i marinate and bag my meat, cook a big oatmeal meatloaf and put it into containers. Freeze the lot. Brought a 20 doller george foreman grill and took that to work, steak/chicken done in 10 mins and throw some brown rice and veg on the side that i cooked on the weekend. Takes some effort but you have to do what you have to do if you want results.

well when it's put like that it sounds like i'm just being a lazy bastard. How do u go about heating the brown rice after it's been pre-cooked??