need advice please

[HardCharger_84]

So let me tell you a little about me, im 26yrs old 5'9 and weigh between 172 and 175 pds. and I have been lifting on and off for yrs. I am currently on a anadrol 50mg ed wk 1-6 test e wk1-12 and hgh 2 ius eod. I am currently on wk 8 of my cycle and have seen alot of gains I have put on over 20pds, but I would like to get up to 190 and at this point im not sure ill be there b4 im finished with this cycle which is ok i guess ill just keep trying. My workout was four different exercises per muscle with 4 sets of ten reps each. now I have changed it up just recently to 5 exercises 5 sets of 5 reps each but with alot more weight of course. I would like to get bigger gain size and strength do you guys think this is a good change and will help with that ? Also im sure im not eating enough because im def growing dont get me wrong but i think by now i should be over the weight im at or im I just wanting to much to fast ? I know diet is VERY important and I try beleive me I eat atleast 3 meals a day and thats at the least sometimes more with 3 protein shakes and day and atleast 1 mass shake a day. I eat so much im never hungry but I cant seem to get over 175 !! So do you guys think me changing the routene will help or is that worse and I know this is the training section but if someone could maybe help me with my diet. I have a VERY fast matabalisim I sweat when I eat lol What are some things I can do to help gain weight change work out plan ? eat more of course but I cant cook and im single so I do alot of shakes, but do eat alot ?? please help

 

[Built]

Describe "very fast metabolism". You weigh 175 lbs and you're pretty lean. How many calories do you eat every day?

 

[HardCharger_84]

I knew I was gonna b asked about my calories I eat a day. And to b honest I dont know how many a day and I know thats important !! U know ive tried to go online and find a good sight to help me but they all want you to sign up or I just dont understand them. and I cant really answer your question I can explain what i eat or the portaions and the type of mass and protein shakes I take. I know thats not alot of help on my part though. I hope someone can still give me some advice

 

[Built]

FitDay - Free Weight Loss and Diet Journal

Join it - it's free. Enter a typical day's intake and report back with the calories, plus the grams of protein, carb and fat.

I know it's a pain in the ass and I know you don't want to do it. I also know that there's exactly one way to gain weight for 100% of all humans, and that's to consistently eat more food than you require. Weights won't add an ounce to your physique, and neither will steroids or supplements unless those supplements add extra calories to your day.

No matter how heavy the weight you lift, it does not magically transmit weight onto your body. Your muscles only grow if they're fed.

Please do this. We can tell you exactly what to do to break your plateau - but until we get this information, there's nothing more any of us can tell you.

 

[HardCharger_84]

ok ill do it and let you know the info on this thread later today, thanks

 

[HardCharger_84]

allrighty built so i went on that site and by the way i just want to say this is the best one ive been on yet thanks alot. I have been real busy so i kinda did a quick cal count on the site and in a nut shell im only just over 2000 cal, which it may be a little higher but not much im sure. I plan on going back on when I have more time to be more specific. I know this is not enough to gain and just barley enough to be stable. Do you or anyone have a diet plan they can put me on so I can just know what to eat and do it ? um I work 12 hr shifts so I have long days and not alot of time to prepare my foods but have no problem using mass and protein shakes for extra intake. Please some sort of diet plan would be great or any help I know I need to eat more

 

[Built]

Hardcharger - thank you for doing this.

Are you losing weight right now?

 

[HardCharger_84]

well not really I have been between 172 and 175 for almost a month now. I have not dropped below 172 and have mde it over 175 just for a day or so lol. If someone would say hey u need to do this and give me a meal plan or something simple i WOULD FOLLOW IT

 

[Built]

That sounds right - most non-obese, reasonably active people maintain at calories around 15 times their bodyweight in pounds. You don't have a fast metabolism at all. In fact, my maintenance calories are about 2100-2200 a day, and I'm a middle-aged woman who weighs 145 lbs. You're trying to gain, you simply need to eat enough and right now, you're eating less than I do. Your MAINTENANCE ought to be over 2700! You're going to have to get in over 3000 calories a day if you want to gain, son!

Go back into your fitday and create a plan for tomorrow, based on your current food choices, with the following characteristics:

3000 calories
at least 200g protein
at least 100g fat, monos > saturates > polyunsaturated
carbs - whatever. (it's not a bad idea to get in 25g of fibre, but don't sweat this just yet)

Don't worry about food choices or individual meal composition for now - just treat the day like one, long, extended meal with at least 300 calories, at least 200g protein and at least 100g fat. If you need to boost up the calories, a few tablespoons of olive oil and ordinary butter are very helpful.

Go do that and post back your plan for tomorrow.

 

[HardCharger_84]

Ok sweet thanks alot I will, im gonna be away from the computer for a while but I'll go back on the site and make a plan and post it as soon as i can, thanks again