Trying to gain muscle / weight . I'm 6'6 190. 31yo M, looking for friends.

DavesKillinitg

Looking for friends. I have logged a bunch throughout this year. Getting back on track for September and the rest of the year! I work out 4-5 times a week. Olympic lifting etc.

DavesKillinitg

Will post this week's diet

Wheelhouse15

What are your goals and what are you plans to meet those?

DavesKillinitg

Currently on a diet of about 3500 calories

DavesKillinitg

Monday - Workout day

Wake up- Banana, Greens drink

Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas

Snack- Shake- 1 scoop whey, malto-dextrine, apple

Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon

Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons

WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.

Dinner- Chicken fried quinoa - .75 cup Quinoa, Large Teriyaki chicken breast (2 small), corn 1 cup, broccoli 1 cup steamed, green peas 1 cup

Carbs- 475 Protein-255 Fat- 91 Calories - 3735

DavesKillinitg

Tuesday - Workout Day

Wake up - Banana, Greens drink

Breakfast - Oats 1.5 cups, spinach 2 cup, 2 large eggs, 1 cup onions grilled.

Snack - Almonds .8cup, 1 apple

Lunch - Chicken fried quinoa - .75 cup Quinoa, Large Teriyaki chicken breast (2 small), green peas 1 cup, broccoli 1 cup steamed, corn 1 cup

Snack - banana, apple

WORKOUT - post workout shake - 1 scoop whey, glutamine, malto-dextrine, dextrose, creatine.

Dinner - Pork loins (2) with mashed potatoes (10 small) and brocolli 1 cup

Carbs- 493 Protein-221 Fat- 107 Calories - 3793

DavesKillinitg

Wednesday - Workout Day or if rest Rest Day- One burrito for breakfast, no post workout shake

Wake up- Banana, Greens drink

Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas

Snack- apple, banana

Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon

Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons

WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.

Dinner- Fried Tilapia (or snapper) Vegetable Stir Fry- 2 or 3 fillets of tilapia, 3/4 cup jasmine rice, 1cup of green and red peppers, mushroom 1 cup, onion 1 cup, green beans 1 cup, 2 tablespoon olive oil, 2 tablespoon teriyaki sauce (or none because of high sodium)

Carbs- 451 Protein-225 Fat- 109 Calories- 3637

DavesKillinitg

Thursday - Workout Day or if Rest day - 3/4 cup oats, small steak, no shakes

Wake up - Banana, Greens drink

Breakfast -without whey Oats 1.5 cups, spinach 2 cup, 2 large eggs, , 1 cup onions grilled.

Snack - 1 apple, banana

Lunch - Fried Tilapia/snapper Vegetable Stir Fry- 2 or 3 fillets of tilapia, 3/4 cup jasmine rice, 1cup of green and red peppers, mushroom 1 cup, onion 1 cup, green beans 1 cup, 2 tablespoon olive oil, 2 tablespoon teriyaki sauce

Snack - banana, apple

WORKOUT - post workout shake - 1 scoop whey, glutamine, malto-dextrine, dextrose, creatine.

Dinner- Steak (rib eye or rib in) with mashed or baked potatoes, asparagus and brocolli 1.5 cup

Carbs- 430 Protein-270 Fat-130 Calories- 3850

DavesKillinitg

Friday - Workout Day

Wake up- Banana, Greens drink

Breakfast- Burritos x2, 1 cup jasmine rice, 2 cup spinach, 3 eggs, 4 slices bacon, 2 tortillas

Snack - Almonds .8cup, 1 apple

Lunch - Mixed greens Chicken Caesar Salad- Mixed greens, 1 large (2small) chicken breast, cucumber 1 cup, red pepper 1.5 cup, caesar dressing, parmesan cheese 2 tablespoon

Snack- 12 grain bagel, herb and garlic cream cheese, 3 tablespoons

WORKOUT - post workout banana then shake - 1 scoop whey, glutamine, malto, dextrose, creat.

Dinner - Chicken cordon bleu with mashed or baked potatoes, asparagus and brocolli 1.5 cup

Carbs- 411 Protein-258 Fat- 101 Calories - 3558

DavesKillinitg

I found the oats weren't that great so I am going with the rice Burritos for breakfast

DavesKillinitg

^^^^^^ this is basically what I have been eating. I have been gaining about .5 lb per week or a little less. I have an active job as well.

DavesKillinitg

My goals are to gain .5 lb per week, preferably of lean muscle. Get to 215 and go from there. This summer has been busy so I'm planning my meals and workout schedule ahead of time and monitoring my macros everyday.

DavesKillinitg

I just got a huge calender. Planned out when my wind down time, sleep time, wake time and gym time. Also I have my meals planned out so we will see how this goes. Pretty excited about the next few months to see some results!!

Wheelhouse15

DavesKillinitg wrote: »

My goals are to gain .5 lb per week, preferably of lean muscle. Get to 215 and go from there. This summer has been busy so I'm planning my meals and workout schedule ahead of time and monitoring my macros everyday.

That's a nice clean bulk as long as you keep your workouts up. How are you progressing?

EthanStewart91

Hey man, I'm 6'7 230lbs actively working towards 255 by the end of October on a 4800cal (at least what the app recommends). I'll keep an eye on how you're doing because we're very similar

sanishmahalwal

Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.

Wheelhouse15

sanishmahalwal wrote: »

Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.

Gaining muscle is rather easy to figure out, just work hard, eat a surplus of calories, and rest sufficiently but there are too many myths in broscience.

Step 1: no, fat is determined by caloric input vs caloric output, protein and carbs don't easily store as fat but if you have a surplus of calories you will store fat no matter what your macro breakdown.

Step 2: Exact training breakdown depends on your goals

Step 2: no need to over hydrate, people get much of their water needs from food in fact, but rest is definitely a key element.

Your article is broscience and the macro breakdown is really bad! 40/45/5? No, really that is dangerously low in fats and unnecessarily high in protein.

trigden1991

sanishmahalwal wrote: »

Gaining muscles is very easy once you know what you need to do..
1 STEP - Aim for high CARB and PROTEIN diet.. always try to keep protein intake slightly above then carb intake.. (this will prevent accumulation of fat cells)
2 STEP - Go for lesser SETS with less repetions and HEAVY weights, try limiting your workout to under 40 minutes. you wana stop when your body is pumped at its peak during your workout.. (this helps muscles to get huge)
3 STEP - Drink lots of water and REST.

Ignore Steps 1 & 2 of this advice. It is terribly misguided.

Train for your goals, eat in a caloric surplus, sleep adequately and rest when required.

imjms737

Nice, another olympic lifter!
How long have you done olympic lifts?