Need to Get a bit bigger

[jiggagold]

ALright heres my story. I always use to be pretty chunky and hovered around the 190-200 pound mark but ive dropped about 25-30 pounds and now look like this.


http://i9.tinypic.com/43c5eee.jpg

http://i9.tinypic.com/2po8552.jpg

http://i10.tinypic.com/2z7e4g2.jpg

http://i9.tinypic.com/42mntog.jpg

I play D-1 baseball and i need to get a bit bigger maybe add 5-10 pounds of muscle and mainly weight in my legs back and a little upper body weight. I dont want to get fat again or anything like that because i like how i look. I eat pretty well chicken/greens/oats/shakes/eggwhites/rice/whole wheat pasta/nuts/rice cakes.

Starting today im getting on muscle milk and anavol creatine and im already on amplify 02 and g-covery. So any input would be great to help me out or any suggestions on things i should do to add that muscle. thanks

 

[jpt]

what does your diet look like and how much do you weigh?

 

[jiggagold]

510 170-175

7am cup oatmeal/3 egg whites/ toast

9am muscle milk shake in water

12 - chicken breast/ green breans/2 pieces whole wheat bread/nuts

3pm rice/chickenor tuna /peanut butter sandwich

5pm workout

630 pm 100% whey protein shake

7pm some type of meat/ green vetchable/wholewheat pasta or rice/

10pm nuts/ricecake/muscle milk

 

[jpt]

what are the macros? like 2200 cals? got to fitday.com and plug in all the numbers...

i weighed a little less then you when i went on my bulk diet....i went from 163 to 182 in 4 weeks...def lotta fat and alot of water weight but i'm cutting down again and this time i'll prob be around 167 instead of 163 at 8.5% bf.... min cals i took in a day was about 3500...for the most part diet looks good for a bulk but i think you need some extra cals in there

 

[jiggagold]

around 2500 cals

40% carbs 40% protein 20% fat

tryin to get around 200-250 grams of protein a day

 

[jiggagold]

oh yea and i will be lifitng 3 days a week m w f with cardio on tues and thursday to stay active

 

[Ripped2Shredds]

I am 5'10". Weigh 195. I drank lots of skim milk while bulking. Worked very well for me. I also added in low fat cottage cheese.

Turn you stomach into a muscle furness. Burn liek a bonfire and keep adding fuel.

Remember in a fire you don't burn plastic right...so don't eat stuff in plastic (snacks)...burn dead wood. Lots of it...I'm just rambling...lol

 

[jiggagold]

yea i drink skim milk but nothing to much i will start addin that and yea i eat the low fat cottage cheese stuff is real good

 

[jpt]

around 2500 cals

40% carbs 40% protein 20% fat

tryin to get around 200-250 grams of protein a day

ok...you need to add about another 1000 cals in there to trulely bulk. at 170lbs 2500 cals a day....your basically maintaining lbm. try and add 200 cals a day progressively so your body gets used to all the food your eating. i know for me i went from 2200 cals to 3500 cals with no transition phase...it took a full week for my body to start getting used to feeling bloated all day long. i def suggest easing your way into it.....

 

[Swole_2112]

As far as your training is concerned, I'd recommend doing compound movements such as bench press, seated rows, squats, etc. Set the weight such that you are able to do anywhere from 6-8 reps per set. What does your training routine look like, anyway?

As far as diet is concerned, the general rule of thumb is, once you've come so far, you can't put on lean mass without chunking up a little bit. Then once you've held the mass you want for a minimum of three months (which would probably be about six months of bulking up all together) you begin cutting.