Need help with eating

[hewhowrestles]

I weigh 189lbs have 21% body fat i burn between 4200 and 5100 calories a day depending if i have work that day and go to the gym.

I usually eat about 3500 calories a day.

I am trying to gain several pounds of muscle and I want to lean out as well. But i am having trouble eating enough.

I am interested in using the CKD diet, but im still having trouble. does any body have some sample diet plans that meet my calorie needs in order to gain muscle? I would prefer to eat real food over protein shakes but i will if i must.

I am open to suggestions to supplements as well. I have used supplements like Tren in the past with great results (but got off of it because of i am prone to gynecomastia, at least i think that is what is was called) i stopped using it.

But bottom line is i need to be eating more in order to gain and keep my muscle.

 

[antrod333]

21% is pretty high. I'd say focus on getting that down as a priority. I would say focus on protein and carbs keep fats mod to low. If you can keep your protein around 200-250g and your carbs closer to 300 you will lean up a bit and put on a few good pounds. At 21% right now I would say lean you probably are closer to 145-150lbs so leaning out and finishing at 155 would be a success. Good luck.