Please Help!!!!

[JKurz1]

I'm 6'2, 180, very lean hardgainer, about 6%bf.....lifting for 5-6 years....few cycles under my belt....been as heavy as 245 and 13-14%bf.....about to start a EQ,1/2 t400, 1/2 sus250 and finish with Winny cycle........need help witht his diet to gain some mass, but keep my cuts.....or as much as possible (I know it's hard)...I train 5 days a week....bodypart each day......cardio is 5x a week, just to get going...on the precour...1/2 hour....Please help:

6:30 - 7:00AM 1 CUP EGG WHITES/BEATERS; 3/4 CUP OATs 1 scoop PROTEIN POWDER

9:30 - MYOPLEX - 1/2 SKIM 1/2 WATER

NOON - 6OZ MEAT/FISH, 6OZ SWEET POT, BUNCH OF STEAMED VEGGIES AND HUGE SALAD

230 (PREW) - 1/2 CUP OATS, SCOOP OF PROTEIN

630 - 4OZ FISH, STEAMED VEGGIES, SALAD

930 - PROTEIN DRINK WITH PARTIAL SKIM, COUPLE HANDFULLS OF NUTS, SOME VEGGIES AND FF DIP (MY FAVORITE MEAL!)

10:00 - CRASH...............

cAN YOU REVAMP TO HELP A BRATHER OUT?? SERIOUS KARMA FOR ANY SOLID ADVICE.........

 

[Dragon14]

Bump for advice ^

 

[cdownie927]

Your diet is preaty solid except you could do a little modifications. your diet is very similar to mine you just need to add a little more food thats all.

Start by putting in a postworkout shake of 75 grams dextrose with 40 grams protein, each meal you eat try to get 7 oz of meat. Also want to add some more carbs in there like brown rice, whole wheat bread maybe some whole wheat pasta every once in awhile, up the oats you use and may throw some fruit in your first meal of the day to add more carbs. try to get 300-400 carbs and 300 grams protein and fat around 50. Last meal no carbs try to stay away from protein shakes they wont last long in your system unless its casein, Maybe 2 eggs and 6 egg whites and some fat free cheese.

Id also ditch the cardio at all if you want to gain warm up with weights your preatty lean so you should be okay and if you see your self smoothing out alittle add it in maybe 2xweek.

Get protein from: any fish, turkey, chicken, lean red meat, eggs, protein.

Get Fat from: avocatto's, eggs, peanut butter allnaty, nuts, olive oil etc. light mayo

 

[JKurz1]

thanks bro.....up my oats and add fruit? I;m having a hard time putting all that breakfast down in the first place.....as for my last meal, it's casein. 100%.....can't lose the nuts and veggie snacks, they're my staple and my "relaxer" before bed.....no worries, right?

 

[cdownie927]

yea thats okay just dont eat to many nuts because i know they are addicting I find myself eating almost the whole jar of pb sometimes im so addicted to nuts i got to throw all of it out sometimes!!! Try to force as much as posible down because thats how you grow or eat more frequant. its tough im having a tough time also eating food for some reason maybe the heat i dont know but i try to force some down ya know.