Ok, Time To Pack It On!

[jcregs]

Hey everybody,

First off, just wanted to say that after reading some of these posts, I have received a lot of useful information that has really helped my progress in lifting and cardio.

Now, my question. I did a bunch of cardio this summer to get cut (5-6 days a week, burning between 1000 and 1500 calories while maintaining a low calorie diet), but I also lost some well-earned muscle. I would like to gain some of that muscle back and maybe even bulk up a little more.

Here are my stats:
Age:21
Height:6'0
Weight: 183
Body fat: 13-14%

I would like to gain a decent amount of muscle for a few months before cutting down around December/January for Spring Break (in March). What do you think my best plan of attack should be to gain that muscle without garnering a large amount of fat (possibly even lose some boday fat % if possible). I have started a diet as follows:

Meal 1: Egg white omlet, 3 packages plain oatmeal
Meal 2: 6 ounce grilled chicken, grilled cheese (low-fat) sandwich, cup vegetables
Meal 3Pre-workout) Apple, Few Slices Turkey
Meal 4: (Post Workout) Protein Plus bar (Carbs/Protein Bar)
Meal 5: Tuna fish salad, grilled cheese sandwich

Also throw in some peanut butter, olives, or nuts for fats.

Any info or advice would be greatly appreciated. Thanks.

-jcregs

 

[oompha-loompha]

Id bump up the calories more. That diet sorta looks like a cutting diet. Add more pasta, steak, meat, potatoes.

 

[mlomker]

I would like to gain some of that muscle back and maybe even bulk up a little more.

Your diet is quite clean. You mentioned cardio but not weight training. I'd suggest determining your active metabolic rate and make sure you get that many cals. Definately cut back on the cardio and lift to build back up.

If you throw in some thermogenics (I like ECA's) before lifting you'll probably discover that you lose fat and gain muscle at the same time. Stick to complex carbs and make sure you're eating enough cals. The recommendation for potato's, pasta, brown rice, etc. is a good one.

 

[jcregs]

Thanks for the info guys. I'll look into it.

I'm assuming that ECA is a fat-burner (e.g Xenadrine), but I usually have some coffee before cardio (in morning) and before lifting since I heard it promotes mobilization of fat cells. Is that a substantial claim?

 

[nacius]

You like those grilled cheese sandwiches don't you.

 

[Welsh power house]

looks very clean for a 'bulking' diet.

remember you are trying to gain weight, the idea is to take in more calories than you burn off, the opposite of what you have been doing whilst cutting up.
I am bulking at the moment and am getting bigger every week.
i eat:


meal 1- 100grams oats in 450 mls milk, multi vitamin
meal 2- n-large( i take 2:5 scoops, in 400mls milk)
meal 3- chicken or other meat, potatoes or bread
meal 4- glass of milk, meat+salad sandwich
meal 5- n-large( same as meal 2)
meal 6- meat with bread or potatoes or pasta
snack before bed- glass of milk


i have gained a little bodyfat, not much, but am not too worried at the moment...i will loose it after finish this mass/bulking cycle.