6’ 2"
166 lbs
19 yr old student
I have only recently started truly working on a bulk workout and diet. I have seen decent gains in weight (approx 9 pounds in just over a month). But I am worried about the consistency and falling into a “eat everything you see” diet. My calorie intake is high but It is not as consistent as I would like without a structured diet.
The only supplement I am taking is Muscle Juice 2544 which is a basic high calorie high protein supplement. I am avoiding creatine
I am training on a high weight, low rep program. With 12 sets on major muscle groups, and 9 on smaller groups. My cardio is limited to pickup sports, and intramural basketball.
I am trying to build to approx the 180 pound range.
Does anyone have any suggestions on an ideal diet? or other tips?
Thanks a bunch
Why are you avoiding creatine? In your position it will be one of the most beneficial legal supps that you could add to your regimen. Other than that ensure you are getting at least 1.5-2 grams of protein per pound of lean mass, (Try to get about 300 grams per day in your case). Don’t shy away from good low glycemic carbs eg. oats, brown rice, sweet potatoes. Figure out your maintenance caloric intake and add 500-1000 kcals per day on top of that.
Start a food log at www.fitday.com. Ensure you hit your caloric and macronutrient targets everyday.
As for weights just find a good mass program and stick with it. Training is only a stimulus, real growth occurs when you feed the muscle and let it recover. Heavy compund exercises (Squat, Deadlift, Rows, Cleans, Dips, Bench) will be the quickest route to 180…at your height however you will still look small at that weight…Why not try for 220 and look like you train?
Good luck!
[quote]nwallar wrote:
6’ 2"
166 lbs
19 yr old student
I have only recently started truly working on a bulk workout and diet. I have seen decent gains in weight (approx 9 pounds in just over a month). But I am worried about the consistency and falling into a “eat everything you see” diet. My calorie intake is high but It is not as consistent as I would like without a structured diet.
The only supplement I am taking is Muscle Juice 2544 which is a basic high calorie high protein supplement. I am avoiding creatine
I am training on a high weight, low rep program. With 12 sets on major muscle groups, and 9 on smaller groups. My cardio is limited to pickup sports, and intramural basketball.
I am trying to build to approx the 180 pound range.
Does anyone have any suggestions on an ideal diet? or other tips?
Thanks a bunch[/quote]