This is where i am

[Reedsey]

Stats :
Age: 21
Weight: 173lbs / 77-79kg
Height: 5'' 10'
BF % : 14%

Diet (just the fundamentals what i WILL get in everyday) :
Am - Banana, scottish oats, tsp flax oil, multi vit, sandwhich/roll (e.g tuna/cheese..etc) portion of rice/pasta/potatoes, portion of chicken/beef/lamb/pork . i will get this in DAILY , kcal is bare minimum 2200, very rarely go below or even hit this, only reason would be money, but the daily avg. is around 2900-3200 kcal daily (this is not including Mcd's, KFC's takeaway) i eat really well, and i understand that bulking will take longer doing it this way.
Supps : myprotein unflavoured Whey (just finished another 5kg..) so im now onto BIGBLAST
Creatine (falling short of juice is a pain, so i try to not concentrate on creatine to much)

What i plan to do about it: Considering i walk EVERYwhere, i work full time 5 days a week, 37.5 hours, and then gym 3-5 days p/w its alot of kcal burning.
Its come to my attention that the GOMAD diet really could help me. getting those easy GOOD calories in will surely do the job.

Regime : SL 5x5
BP: 75kg - 165lb
DL : 130KG - 286lb
SQ : 100KG (85 - 90 olympic) - 220lb
OHP : 60KG - 132lb
B.OR : 70KG - 154lb
BB CURL : 45KG - 99lb

Please Critique me, i could do with constructive critisism lads.

P.S . sorry i dont have legs,quads Photos :/

 

[RickRock13]

First of all, good job on building a fairly solid base to work from. You have made a good start, but there are a few things you should change if you want your physique to go to the next level.

At 14% bodyfat, you might want to be careful on how you bulk. I'm not a fan of dirty bulking and never will be. Its a quick ticket to getting fat with very little quality muscle left behind. Skip out on all the crap out there like fast food and bad cals with high fat and sugar. Get good clean cals from lean meats like chicken and turkey. Other good clean protein sources are egg whites, low fat cottage cheese, and Greek yogurt. White fish is also good.

Stay away from sugars, breads, and pastas as much as you can and eat things like oats, sweet potatoes, fruits, and green veggies for your carb sources.

By god stay the hell away from the GOMAD diet. That's a sure way to turn into a fat ass. All that lactose is sugar and will turn right into fat. Milk isn't exactly the best Bio available protein either.

 

[Reedsey]

thanks man,

what kind of money do i need each month to have a clean bulk? Looking at a target of 190-200 lbs currently at 175ish

 

[themondtster]

About 1 hundred a week just for food should be good. Vegetables, eggwhits, lean meats, and fish. 0% fat Greek yogurt is good. I usually buy what i can in bulk and ill freeze stuff.

 

[RickRock13]

thanks man,

what kind of money do i need each month to have a clean bulk? Looking at a target of 190-200 lbs currently at 175ish

It would be hard for me personally to say. I'm used yo buying for a family of 4 which runs us around 200-250$ per week

 

[Reedsey]

lol dam 250 per week lol mind you im in the uk, some prices over here are much worse then the USA, i think nearly everything would be alot cheaper in ur country, so over here id be looking at aroind 70 GBP per week? thats alot for the wage im on lol! but i can try, would it be liable to add some junk to that to help with progress?

 

[RickRock13]

lol dam 250 per week lol mind you im in the uk, some prices over here are much worse then the USA, i think nearly everything would be alot cheaper in ur country, so over here id be looking at aroind 70 GBP per week? thats alot for the wage im on lol! but i can try, would it be liable to add some junk to that to help with progress?

It's best to keep the junk limited as much as possible to keep from getting fat. Like I said, I'm not a fan of dirty bulking at all. The purpose should be to add lean muscle, not add weight in general. Keep the cals and macros as clean as possible for this.

 

[stevesmi]

i drop between 50-70 EOD on food. and I'm single.

but i eat well. 100% organic. what i don't buy i grow or catch myself.

 

[Reedsey]

daymmm, so, if i can say i have around a £200-300 max GBP budget, does anyone know what that could get me? ALDI / LIDL i can get tons of cheap food (carbs,Eggs and other things like beans , really cheap) bit wen it comes to meat, milk, cheeses, other foods it starts adding up quickly :/

 

[ripped_k1d]

i drop between 50-70 EOD on food. and I'm single.

but i eat well. 100% organic. what i don't buy i grow or catch myself.

You are like my Dad, Grandma/grandpa. They go to the market every day to buy that nights dinner, plus farmers markets etc. We love food in my family. Only the best