Quote:
Originally Posted by BLOCK
I'm 23 years old, 6'0" 180 (I would guess about 6-8% body fat)... and have been this height and weight since about age 16...I have lifted weights on and off for about 8 years.. But I got serious lifting hard 4 days a week consistent for the last 2 years... I have also been boxing 2 x a week and/or grappling 2x a week on and off for the last 2 years...And run 3-5 miles once a week...In the past 2 years I've gotten in great shape and look a bit bigger, but I haven't gained an ounce...I really want to get to 200 lbs within the next year or two and stay in this kind of shape... Any help would be appreciated...here is my diet on an average day...
5-7 egg whites w/ 1 yolk and 2 pieces of dry toast with a big glass of milk or OJ
protein bar or shake w/ piece of fruit
1 double chicken breast sandwich dry /bottle of water
protein bar (promax)
2 big turkey sandwich dry /bottle of water (1-2 hours apart)
protein shake (either pure pro or ~30G whey powder w water)
fruit b4 workout
creatine/superpump250/leukic pump b4 workout (usually just choose 2, but sometimes all 3)
lots of water @ gym
protein shake with glucosamine and fish oil pill right after workout
pasta and chicken/or ground beef with big glass of milk (sometimes garlic bread and vegi's too)
^^that is actually a semi light day..I often add an extra protein bar and another chicken breast sandwhich in there..what am I doing wrong here guys..? More carbs..? More "good" fats..??? I'm gonna try to start eating some rice or pasta with lunch and see if that helps at all...I work on a sport fishing boat so its a pain in the ass to get a lot of healthy food for lunch.. Thats why I've been gettin by with the turkey sandwiches...
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Well first whats with all the bread? I can say flat out thats its your diet that is hindering you. I don't even know how you train lol. Keep all the yolks in meal one. scrap the toast, add Quiona or oats, also how about some fruit.. Then a turkey sandwich, why not 2 servisome turkey with two servings of veggies, and a serving of nuts or olives. Creatine is fine, but you might want a different product. Where are the carbs PWO? And then again bread with dinner. Seriously where are the veggies and healthy fat? Its easy for me to see the errors, should be easy for you as well. 5-8 servings of veggies a day, good protein, and good healthy fats. You are missing almost all of that. So of course you can't gain weight.