Hello all. New to this board, but not to lifting. Was looking for a little advice and guidance. I'm 24, 5'9", 160#. Will post my diet below with supps. Have been working out for about 2 years, really serious the past 16 months. Started this journey at 115#, quite the ecto, which is my body type. Been doing MaxOT, on week 7 with the best results I've ever had (5 days per week workout, 1 muscle group every 5 days or so).
The past 6 months have been trying my very best at getting my diet dialed in, and think I have done a pretty decent job, all considering.
I will mention this up front, I am a VERY busy healthcare professional working crazy hours, and I know more solid food would be better in lieu of shakes, but truthfully, I am lucky to get the shakes down. Work five 12 hour shifts a week.
Muscle Milk with 2c skim
1/2c dry oats in shake
MidMorning / Noon (as my days start at different times)
Arby's Large Roast Beef (only 1/2 bun) --high fat, I know (28gm), only couple times a week, but 43gm protein.
Banana or apple
Wendy's Chili (large)
Banana or apple
ON Whey 2 serv, 2c skim
Cottage Cheese, 1/2c
1 hour before -
ON Whey 1 serv, 1c skim, 1tbsp peanut butter
25 min before-
NO Xplode (for now, neutral on its effectivness)
ON Whey 2 serv, water
salad (vinagrette drsg)
baked potato, little margarine.
(I snack intermittently all night long)
Muscle Milk 1 serv, 2c skim
Throw in 1 nonfat starbucks latte for a little kick at some point nearly everyday.
Any comments or criticism would be appreciated. Any supp suggestions? I have another 40# for my long term goal, and was wonderding if there is anything else I might be able to do to augment my current progress?
Thanks, I appreciate your time in helping me.