weight gain advice

Manypoint

Manypoint

New member
Ok, I'm 6'2" 209 lbs 7.6% bf lbm of 189 lbs. I'm a natural bb competitor and would like to find the fastest way to be a lbm of 200.

My diet is
3 am pre workout
1.5 scoop craze
5g bcaa

4 am workout
1 scoop protein
5g bcaa

5 am post workout
1 scoop protein
3g Daa
1 scoop creatine punch

6:30 am
8oz soy milk
1/2 cup fiber one cereal
1 tbls peanut butter
Mixed nuts

8:30 am
1.5 turkey burger
1/2 cup broccoli
Mozzarella cheese
9g fiber powder

10 am
2 tbls peanut butter
Mixed nuts

11:30 am
2 turkey burgers
1/2 cup broccoli
Mozzarella cheese
9g fiber powder

2 pm
1 tbls peanut butter
Mixed nuts

3 pm
1.5 turkey burger
1/2 cup broccoli
Mozzarella cheese

6 pm
7 egg whites
1 tbls peanut butter
Mixed nuts
9g fiber powder

8 pm
10g glutamine

I also take fish oil twice a day

About 3400 calories
220 fat
174 carbs
210 protein
50 fiber
 
Im taking in 32-3400 on my weight training days and I weigh a wopping 147 lbs.. eat more bro lol.. more carbs more protein, you have a ton of fat in your diet.
 
To mason, curious what your diet is and are you using all whole foods and do you use a app or food calculator to know where your really at? Also if I use to many carbs won't it create to much insulin and cause a negative effect? Please don't take this wrong I'm just want more info behind what your saying, thanks for your reply :)
 
Rodja said:
Way too much fiber. At that high, you run the risk of not absorbing micronutrients.
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I see what your saying but my high fiber I think is supposed to help counter the high cholesterol in my diet. Do you know if this is true? Thanks for reply :)
 
Manypoint said:
I see what your saying but my high fiber I think is supposed to help counter the high cholesterol in my diet. Do you know if this is true? Thanks for reply :)
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Dietary cholesterol and saturated fat has not been shown to have a major effect on serum cholesterol.
 
Rodja said:
Dietary cholesterol and saturated fat has not been shown to have a major effect on serum cholesterol.
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Nice to know, I will cut fiber down right away. Appreciate the help :)
 
Manypoint said:
To mason, curious what your diet is and are you using all whole foods and do you use a app or food calculator to know where your really at? Also if I use to many carbs won't it create to much insulin and cause a negative effect? Please don't take this wrong I'm just want more info behind what your saying, thanks for your reply :)
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My diet consists of chicken breast, ground turkey burgers, oatmeal, eggs, broccoli, natural pb, and brown rice mostly. I count all my cals / macros on paper because I have a ghetto phone.. and I suck at microsoft excel..I take in around 32-3400 cals on days that I lift 3x a week and 22-2400 on my offdays. At your weight I think you can consume more than 174g carbs without having a negative effect..

Everybody's body will react differently to different macro ratios.. I know people who stay single digit bf while bulking with over 350g carbs a day, some people need to stay lower.. its all trial and error, but for me I am taking in around 250-300 carbs on my training days, and doing 50-150 on non lift days.

Either way I just think 3400 calories might be a little low for you to gain weight, even as a slow bulk.
 
masonmarin18 said:
My diet consists of chicken breast, ground turkey burgers, oatmeal, eggs, broccoli, natural pb, and brown rice mostly. I count all my cals / macros on paper because I have a ghetto phone.. and I suck at microsoft excel..I take in around 32-3400 cals on days that I lift 3x a week and 22-2400 on my offdays. At your weight I think you can consume more than 174g carbs without having a negative effect..

Everybody's body will react differently to different macro ratios.. I know people who stay single digit bf while bulking with over 350g carbs a day, some people need to stay lower.. its all trial and error, but for me I am taking in around 250-300 carbs on my training days, and doing 50-150 on non lift days.

Either way I just think 3400 calories might be a little low for you to gain weight, even as a slow bulk.
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I see, well I agree with needing more calories just trying to figure out the best way and not go over 10% bf. Really appreciate the feedback thanks :)
 
Manypoint said:
I see, well I agree with needing more calories just trying to figure out the best way and not go over 10% bf. Really appreciate the feedback thanks :)
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Np, if you are trying to keep the fat down just add calories slowly.. but I'm sure you could hit at least 250g carbs on your lift days, that's nothing really.. just up your cals slowly until you are gaining like 0.5lbs a week.
 
Rodja said:
There's your problem. They're horribly, horribly inaccurate and are easily skewed by subQ water.
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Ok, but even with a four week average? Mabey I'm just a little impatient. So what's a realistic muscle gain? I need about ten more pounds and would like to see that gain within a year.
 
Manypoint said:
Ok, but even with a four week average? Mabey I'm just a little impatient. So what's a realistic muscle gain? I need about ten more pounds and would like to see that gain within a year.
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4 weeks is not enough time to gauge the efficacy of anything at your stage. At minimum, 3 months should be devoted to gauge changes into diet and/or training.
 
Rodja said:
4 weeks is not enough time to gauge the efficacy of anything at your stage. At minimum, 3 months should be devoted to gauge changes into diet and/or training.
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Yeah your right and I know this just being impatient lol. I've been in the fitness field since 1998 with some breaks in that time. May I ask you for your background? Goals, fitness exp, ext.
 
Manypoint said:
Yeah your right and I know this just being impatient lol. I've been in the fitness field since 1998 with some breaks in that time. May I ask you for your background? Goals, fitness exp, ext.
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I've been training for a little over 10 years, have both my B.S. and M.Ed. in Ex Phys/Kines, fought pro in MMA, and currently powerlift.
 
Rodja said:
I've been training for a little over 10 years, have both my B.S. and M.Ed. in Ex Phys/Kines, fought pro in MMA, and currently powerlift.
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Very nice, I started out back in the day power lifting with no xp now I have some repercussions from it but have learned a lot over the years.
 
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