Hey guys- I have been on Intermediate Fasting for a few months, and to be honest- sick of it. Time to get legit results (I have gained mass, but meh, less than optimal). I am 6’3 180, and I want to bulk to the 200+ mark.
Workout consists of all the biggues- bench, squat, dead, chins, dips, lunge, step up press, miltary press…obviously rotated on a 3 day split.
I do a bit of cardio each morning, usually 30 mins on the stairmaster with moderate/high intensity (intervals)
I was thinking something like this:
Breakfast (8am post wo)
2 eggs + Veggies
cup oats
1/4 cup or so almonds
2 pieces toast
Mid Morning
Tuna/Chicken
Cup Rice
Veggies
Lunch
Chicken/Chili
Sweet Potato
Orange
Afternoon
Apple
Yogurt
Almonds
Dinner
Chicken/Salmon/Steak/Chili
Cup Rice
Veggies
Night
Bowl o Chili
some Squash
Nuts
too much, too little? Tips? IF was alright, but I want to put on some muscle, sick of being average.
Good food choices, but you have to think in terms of calories. Are you eating more than maintenance? Probably not. Read this thread for some good ideas on how to add lots of cals throughout the day.
You have good food choices but you don’t list how much of each food you are eating so it is hard to tell if you are getting enough calories and nutrients.
Each meal needs a complete protein source. The afternoon meal is lacking one.
30 minutes of cardio each day seems like alot if your trying to put on size.
Funny, I was thinking this was plenty of food for the same reasons others thought it wasn’t enough- when you say “bowl of chili” i assumed a huge freakin bowl big enough to feed some small african countries. Also, where are you working out in that schedule? Hows your peri workout nutrition lookin?
i would also recommend adding a little more healthy fats. if you’re 6’3 180 and you are decently active, you’re probably going to want 4,000+ calories to see and substantial weight gain.
[quote]theenforcer1 wrote:
Work out right in the morning.
Bowl is a pretty decent sized bowl—cereal bowl.
Usually do Legs (Squat, lunge, Step up and Press and Chins) on Monday
Chest and Back (Deads, Bench, Dips, Milt. Press) Weds
and alternate. Should I change something?
Appreciate the help guys. I was a FFB, then Manorexic, now time to just get big.[/quote]
Sounds good - you could always grab a program from the articles here too and try that out for 8-12 weeks. Just stick with the big lifts and concentrate on getting stronger. The most important part is getting enough cals in, so it would really be worth it to sit down one day and figure out how much you are actually taking in. It’s easy to undereat!.. especially if you aren’t yet used to taking in 4,000+ calories per day.
EDIT: Eating before you go to the gym in the morning is a very good idea, too.
yeah. I understand the food to get me there, just kinda would like a baseline calorie number to shoot for. 6’3 a buck 80, I know I gotta put on some meat. Just would like some feedback from some guys who have been in my shoes and what they did/how they ate.