Looking for a Few Good Pounds

[mda1125]

After reading DP's men's bulking diet, I was inspired. Plus, I had a cold and not much else to do but watch TV. So I read the post, and after, I thought, you know.. after all my reading in general about eating, and supplementing, here's a really great post, very easy to do and makes sense.

While I'm not exactly following it to the letter (or in this case food) I am trying to follow it's principels and food choices.

At the moment I'm:

5'8"
180lbs
16% BF
~2400 cal a day
249g of Protein a day (trying for the 1.5 ratio to bodyweight)

Rather then post my diet (as each day is a bit different), I'll just link it to FitDay.

I'm training on the MAX-OT schedule and am not looking to change that (as I'm satisfied with my training and attitude in the gym).

My gains, if any are going to come from my nutrition at this point in life. I'm pushing hard. I'm sleeping. I'm supplementing.

But ultimately if I'm not eating enough, or enough of the right food, I will fail at my goal to gain some good weight and lean muscle mass.

Where in my diet (and it's only got like 7 days online because I just started it) should I add so that my cal intake is around 3500-4000 calories per day.

Or is that just not necessary? My BMR is somewhere like 1800, I train an hour 4x a week, no cardio (but will be adding that), and I estimated that just moving around and daily activities are eating another 1800.

At the moment, I'm not gaining or losing. Meaning that I'm eating much better then I did. But probably just enough to maintain and not gain.

Any advice would be appreciated. I have followed this board for some time and I know there are some extremely talented individuals.

Thank you very much,

Marc

What I Eat

 

[mda1125]

After reading a bit more (always recommended)

I think it just comes down to.. "you just aren't eating enough. Period."

While I'm doing the 5-6 meal thing.. I probably just need to add larger portions or add an additional food to a couple of meals (good foods).

I would still welcome any specific comments though.

 

[Arnold]

your protein intake should be more evenly dispersed thru-out the day (like 35 grams per meal on average), one meal you are consuming 92 grams!

I would drop that Soy milk.

 

[mda1125]

On average.. I usually do 35-50g of protein. But considering I've only done this meal plan and tried to stick to for like 7 days.. You are correct. 95g in one meal is much higher then my per meal goal. I will work on dispersing my protein more evenly.

I only had a tiny bit of soy in my oats because it was there and I was tired of water.

I've read your posts.. soy hater

Don't worry. It's not part of my plan. I'd rather get it from other sources. I agree.