I’m 23 years old, 5’10 and only 160lbs, trying to get any kind of mass at this moment.
…lol
work out hard and eat a lot
Eat lots of meat, fish fowl and round your meals in the mornings with fruit and in the afternoon with vegetables. Drink milk and control bodyfat with cardio. Simple to do but hard to follow for years and years.
Is this eliteballa? He’s using his patented flash in the mirror method!
You look pretty sexy to me 
lift weights
[quote]MsAttitude wrote:
You look pretty sexy to me :)[/quote]
Man, you just don’t stop do you?
[quote]sawadeekrob wrote:
Eat lots of meat, fish fowl and round your meals in the mornings with fruit and in the afternoon with vegetables. Drink milk and control bodyfat with cardio. Simple to do but hard to follow for years and years.[/quote]
Cardio is just going to hurt your attempts to gain mass. You have to accept some fat gain with muscle gain. At your size you don’t need to be worrying about keeping your bodyfat low anyway.
I find only a couple good comments in here and one of them is from MsAttitude. I can also give those words back to you, you look great by the pool.
Well I’m not a mass maniac, if I can’t gain it fine, I’m not gonna devote my life to that one goal, especially when there are ladies like MsAttitue around:)
I workout 3-4x/week in the gym, run sprints once in a while, try to eat 5x/day.
Eat before bed.
Good luck.
[quote]NYorker wrote:
I find only a couple good comments in here and one of them is from MsAttitude. I can also give those words back to you, you look great by the pool.
Well I’m not a mass maniac, if I can’t gain it fine, I’m not gonna devote my life to that one goal, especially when there are ladies like MsAttitue around:)
I workout 3-4x/week in the gym, run sprints once in a while, try to eat 5x/day.[/quote]
fail
eating before bed might help put on mass but I’m not sure if my stomach would feel good
[quote]IronWarrior24 wrote:
MsAttitude wrote:
You look pretty sexy to me
Man, you just don’t stop do you?[/quote]
lol, you beat me to it.
[quote]Epimetheus wrote:
IronWarrior24 wrote:
MsAttitude wrote:
You look pretty sexy to me
Man, you just don’t stop do you?
lol, you beat me to it.[/quote]
you beat me to saying ‘you beat me to it’.
Honestly, you’re in decent shape man, like… you’re not fat. But having a seriously powerful/strong body requires you to eat more calories and lift heavier weights. You’re not going to be ronnie coleman in 2 years. You WILL become a lot fitter/stronger if you eat more and lift hard.
Eating more requires you to keep track of your weight(before you eat in the morning)… if you’re not putting on 2 pounds every couple weeks… you’re under-eating… and your muscles are getting the energy they need to be built.
At this stage in the game, you could put on 5lbs of muscle a month… EASILY. You just need to eat more and not starve your body of the nutrients it needs to grow.
Try to eat as much as you can in those 5-6 sittings throughout the day… and make sure you include a good amount of quality lean protein in each meal.
I’d recommend checking out the beginners forum.
One last thing, try use your brain a bit more… you came to a Athletes/Body-building/Weightlifting website, you will be harshly graded because you are not being compared to the avg. fat individual or even the decently in shape one… but rather… a body that requires years of hard work to acquire.
Ok here’s my meal plan, you can make corrections:
breakfast - a banana, 6 egg whites, 2 yolks, a loaf of bread, a cup of green tea
lunch - a banana, 250 grams of cottage cheese
workout
protein shake after the workout
200 grams of lean beef, rice, brocoli
dinner - 250 grams of cottage cheese
I know I’m lacking calories, but I don’t know where else I could include any more meals
Maybe a snack between breakfast and lunch? If you are busy or at work during that time take a protein shake with you.
You eat a whole loaf of bread for breakfast?
Easy way for calories is screw the egg whites, men were meant to eat whole eggs. And load em up with cheese and ham. Eat more often. Food is good, embrace it you lucky lean bastard.
Here is your diet:
breakfast - a banana, 6 egg whites, 2 yolks, a loaf of bread, a cup of green tea
lunch - a banana, 250 grams of cottage cheese
workout
protein shake after the workout
200 grams of lean beef, rice, brocoli
dinner - 250 grams of cottage cheese
Here is your diet … after I fix it.(i’m going to assume loaf of bread = SLICE of bread…)
breakfast - a banana, ANOTHER fruit(blueberries/orange are my favs), 4 whole eggs w/ 3 egg whites, slice of bread with NATURAL peanut butter(not jiffy)(and jelly if you want), a cup of green tea, water, orange juice(good quality)
lunch - a banana, BIG SANDWHICH (lunch meat) chicken/turkey sandwhich (whole wheat bread… 7 grain or whatever) with tomatoes, lettuce, (w/e else u want), another fruit/vegetable, some cottage cheese if you so please.
workout
protein shake after the workout with some blueberries/oranges(you need the carbs too post-workout, not just your whey protein, and these are well known anti-oxidant fruits that help your body a lot)
Dinner: 200 grams of lean beef, rice(wild/whole type), brocoli, couple glasses of milk- some good pro/carb calories.
Night time - 250 grams of cottage cheese and a handful of almounds/peanuts(dry roasted, salted is alright… try to get at least light salt)
I added at least 500 calories to your diet. They are all fairly clean, added more vitamins and minerals to you diet(keepin you healthy/not sick), and helped you recover faster after your workouts. Also, being a 23yr old male… none of what I added is like… hard to make, or requires any making.
Questions/comments feel free.