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I'm currently at 6'1", 195 lbs.
Goals
I'm looking for another 10-15 lbs of muscle. I'm not terribly worried about putting on the excess fat in the process because I tend to cut down fairly easily.
BMR
about 3200 cal. a day
Any ergogenic aids/drugs you plan to use
I'm not taking any AAS as I think I've still got some natural growth left in me and I want to get my diet squared away first and foremost. The only thing extra I'm getting is the glutamine and creatine from the cytosport products.
Meal 1 - 7:00am
three scoops of whey protein blended with one cup of whole rolled oats, 10 oz of water, and a handful of mixed berries
Meal 2 - 9:00am
6 whole eggs with two slices of whole german dark wheat toast or a whole wheat bagel
Meal 3 - 12:00pm
1 can of tuna mixed with one tablespoon of light mayo on 2 slices of german dark wheat bread
Meal 4 - 4:00pm and 6:00pm
Cytosport's cytogainer mixed with water. I typically split up two scoops for both pre and post workout. (Hence the 4 and 6pm)
Meal 5 - 7:00pm
9oz chicken breast with either half a sweet potato or 1 cup rice. Sometimes I mix half a tablespoon butter with the rice in order to choke it down
Meal 6 - 9:00pm
Two scoops of Muscle Milk mixed with two cups of skim milk (I save this shake for last because I think muscle milk is mostly casein but I could definitely be wrong on this one.)
I'm thinking of throwing some red meat in there but I'm not sure where. I was thinking of an 8oz lean ground round burger on a whole wheat bun and another half a sweet potato. Also, my work schedule isn't always conducive to sneaking off to eat so I may miss one of these meals 2 or 3 times per week (usually one of the later meals). To compensate for this, I eat a mixture of two ozs. each peanuts, almonds, and pistachios with a half cup of high protein whole rolled granola. I'll also snack on this mix between some of the meals. My intitial guess is that I need more carbs and greens in my diet but I"m not sure where. Thanks for any help you can offer.
I'm currently at 6'1", 195 lbs.
Goals
I'm looking for another 10-15 lbs of muscle. I'm not terribly worried about putting on the excess fat in the process because I tend to cut down fairly easily.
BMR
about 3200 cal. a day
Any ergogenic aids/drugs you plan to use
I'm not taking any AAS as I think I've still got some natural growth left in me and I want to get my diet squared away first and foremost. The only thing extra I'm getting is the glutamine and creatine from the cytosport products.
Meal 1 - 7:00am
three scoops of whey protein blended with one cup of whole rolled oats, 10 oz of water, and a handful of mixed berries
Meal 2 - 9:00am
6 whole eggs with two slices of whole german dark wheat toast or a whole wheat bagel
Meal 3 - 12:00pm
1 can of tuna mixed with one tablespoon of light mayo on 2 slices of german dark wheat bread
Meal 4 - 4:00pm and 6:00pm
Cytosport's cytogainer mixed with water. I typically split up two scoops for both pre and post workout. (Hence the 4 and 6pm)
Meal 5 - 7:00pm
9oz chicken breast with either half a sweet potato or 1 cup rice. Sometimes I mix half a tablespoon butter with the rice in order to choke it down
Meal 6 - 9:00pm
Two scoops of Muscle Milk mixed with two cups of skim milk (I save this shake for last because I think muscle milk is mostly casein but I could definitely be wrong on this one.)
I'm thinking of throwing some red meat in there but I'm not sure where. I was thinking of an 8oz lean ground round burger on a whole wheat bun and another half a sweet potato. Also, my work schedule isn't always conducive to sneaking off to eat so I may miss one of these meals 2 or 3 times per week (usually one of the later meals). To compensate for this, I eat a mixture of two ozs. each peanuts, almonds, and pistachios with a half cup of high protein whole rolled granola. I'll also snack on this mix between some of the meals. My intitial guess is that I need more carbs and greens in my diet but I"m not sure where. Thanks for any help you can offer.
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