Suggestions

[JKurz1]

630am
1 full cup of egg whites
3/4 cup steel cuts

930
Myoplex meal replacement, touch of skim

1230
7-8oz of lean meat
green beans
huge salad w/ broc, cali, etc.....

train at 4

5:30
carb/whey shake

630
1 cup egg whites and a pack of tuna OR 6-8 oz of lean meat
steamed veggies
salad

930
huge protein shake w/ skim and egg whites
4-5 huge handfuls of peanuts
some veggies a ff dip

10pm bed


Has been my diet for about 6 months now and I've gotten extremely lean...now I want to bulk up (SLOWLY W/ as little added fat as possible).....just looking for suggestions on where to add or take away food...any thoughts? I'm about 6'2 and 190 with a fairly slow metabolism.....cardio 5x week and lifting in the pms just about the same.....much karma!

 

[sawastea]

The secret to packing on pounds of solid muscle mass is simple: For the most part, the types of foods you eat on a muscle-gaining program are the same ones you should eat all the time, whether you want to lose, gain or maintain - you just need to eat more of them. That being said, what is your daily macro breakdown and calories?

You train at 4 and your previous meal is at 12:30. Why don't you get a carb meal about 45min prior to training, like OATMEAL? It'll give you a nice release of energy as well as 300cals. It seems that your meal after weights and shake does not consist of many carbs. You should add some brown rice or a yam or sweet potatoe to it

Are you taking the proper supplements (i.e. multi-vitamins, etc). Some other options you can look into is creatine. If you don't respond well to that, you can get Syntrax Swole V2. L-Glutamine of G-Plenish might be a wise choice as well

 

[JKurz1]

I don't agree. Sorry. When I cut, I really knock out the starchy carbs and pound the veggies to fill me up. If I was to eat more veggies, I'd be so bloated and sick, I wouldnt be able to move....I think I need to up the protein a little increase my carbs with some sweet pots. or brown rice and even kick up my fat intake......with some PB or EFA......oatmeal makes me too lethargic prior to training......I think its the starchy carb coupled with the warm food (relaxing).........not sure what to have around 3...maybe a decent protein bar?

 

[Veretta9]

Bumped to see other opinions about oatmeal prior to workout---I eat oatmeal prior to my workouts and have a ton of energy throughout them.

 

[Babyfaced Assassin]

Looks good
add a spoon of UDOs choice and more carbs after your pw shake in the meal that follows it (sweet potato or oatmeal or something)

 

[JKurz1]

So, I should probably add 500 calories/week till I start gaining a pound a week? True? My scale hasnt budged in months.......

I know I need more when I start my gear...gotta feed the fuel....

 

[Mr.X]

I'm in bold

630am
1 full cup of egg whites
3/4 cup steel cuts
add 2 whole eggs, 1tbsp. flaxseed oil, and eat a full cup of steel cuts

930
Myoplex meal replacement, touch of skim
drop the milk, add 2tbsp. all natural peanut butter and 1 extra scool of whey/egg protein into the mix

1230
7-8oz of lean meat
green beans
huge salad w/ broc, cali, etc.....
increase to 10oz. meat, add 1 medium Yam, and 2tbsp. olive oil on top of the salad

train at 4

5:30
carb/whey shake I'm assuming dextrose...add glutamine peptides w/ the protein and some Glucorell-R

630
1 cup egg whites and a pack of tuna OR 6-8 oz of lean meat
steamed veggies
salad
add 2 whole eggs, add 1 large sweet potatoe, increase to 2 packs tuna or 10oz. of meat, 2tbsp. olive oil on top of salad

930
huge protein shake w/ skim and egg whites
4-5 huge handfuls of peanuts
some veggies a ff dip
drop milk, add 20g psyllium husk fiber

10pm bed


Mr.X

 

[JKurz1]

The milk I drink is Lactaid....so, I can digest it with no problem...I'm keeping it in.......Nixing the fiber husk, cause I get PLENTY with the broc. and veggies......good call on the MCT and yams.....what's a medium yam? 6oz before cooking? Thanks bra for your help!

 

[Mr.X]

The milk I drink is Lactaid....so, I can digest it with no problem...I'm keeping it in.......Nixing the fiber husk, cause I get PLENTY with the broc. and veggies......good call on the MCT and yams.....what's a medium yam? 6oz before cooking? Thanks bra for your help!

5-6oz. is about right

Mr.X