Whats up fellas! First post…
21 years old 6ft 183lbs 10%bf
Here is my typical diet as of late.
530am: 1 cup oatmeal 2 whole bananas
730am: metrx protein bar 32g protein
9am: quarter pound chicken tenderloins on 100% whole wheat bread
1130-12: 2x quarter pound chicken tenderloins on 100% whole wheat bread
3pm: 1/3 pound lean turkey 100% whole wheat bread
7pm (Post Workout): Incredibulk protein 1200 calories, 250g carbs, 50g protein
830pm: 1lb steak 1cup vegetbales
Ive been consuming this same diet for roughly 2 months and have reached a muscle building plateau… Any advice would be appreciated
side note: I workout 6 days a week (Chest/Back&Shoulders/Legs/Arms/Cardio&Core(Morning)/Rest/Chest)
I haven’t added up all the calories yet, but it’s over 2500… I’m naturally lean so my focus is adding on slabs of muscle. No disrespect, but I don’t know of any serious lifters/bodybuilders/powerlifters doing fullbody 3x a week. I’m gettin a good of amount of volume each body part and at least 2-3 days rest in between each muscle.
Yeah I’ve gained some muscle and kept my body fat low enough, but I’m trying to gain 20lbs of muscle or so. I’ll start throwing in veggies instead of bread. Any suggestions for what I should eat in the morning? I load up on carbs at this time, idk if this is good or bad as there is no protein really
Chicken tenders weigh on average 1oz. We are not talking the same thing. What are you actually eating. Just so you know, I’ve been a chef for over 25 years. Yes, I know what a chicken tender is.
I did the calculation, you are under 2500 or you are not describing properly what you are eating.
You are eating less then 2500 calories, you are working out 6 times a week. You need a better plan to put on quality muscle. If you think 3x a week with 2-3 days conditioning isn’t going to do that, I don’t give a shit. It will, it has been proven that it does (read a few articles here if you need proof). Your diet is lacking. Not bad, but lacking if you want to reach your goal.
That’s not enough food for slabs of muscle. Not a whole lot of protein or fats, quite a bit of carbs. Not a lot of fruit or veggies either. Half your daily calories come from a shake… @JFG is right eat more real food.
I workout somewhat similar to you (days/week) and I find it a struggle to eat enough and I’m not trying to bulk.
Looks like you may need to take nutrition to another level. What you used to do may not be supporting your new muscle/goals. That’s okay, that’s how you learn and get better.
True, I’ve been liftin seriously for 4 years or so and I guess split workouts have yielded me the best results, but to each his own. I don’t feel my workouts are lacking I could post the workouts themselves if necessary. My diet is shit I just don’t know as much about nutrition as I do lifting. Could u give me a sample diet plan seeing as you got a lot more experience in that department??