diet plan for mass

[total_gym1000]

Have my training sorted, just need to get my diet in order to gain mass.

Am currently 80kg, 173cm (5'8) around 15-20% BF

I mix oats/whey, pb and olive oil in blender and split it over breaky and morning tea meal. Have dropped fat from PWO meal, should i have water for that meal instead of milk?

Would like some suggestions regarding macros and if i am getting enough protein/carbs/fats for my goals?

---------------------------------------------------------------

TRAINING

(Breaky 7am) 200ml milk, 1/2 scoop whey, 1/2 cup oats, 1 tbps olive oil...530cal

(Morning tea 11am, other half of shake) 200ml milk, 1/2 scoop whey, 1/2 cup oats, 1tbps olive oil...530cal

(Lunch 2.30pm) rice + can of tuna...500cal

4pm train

PWO Shake - 1 scoop whey

(Home 5.15pm) 200ml milk, 1/2 cup oats...275

(Dinner 7pm) usually a mix of protein, carbs and veges (sometimes takeaways)...around 500cal

(before bed) 400ml milk...250cal

Total cals = 2710cals

---------------------------------------------------------------

NON-TRAINING

(Breaky 7am) 200ml milk, 1/2 scoop whey, 1/2 cup oats, 1 tbps olive oil...530cal

(Morning tea 11am, other half of shake) 200ml milk, 1/2 scoop whey, 1/2 cup oats, 1tbps olive oil...530cal

(Lunch 2.30pm) rice + can of tuna...500cal

(Home 5.15pm) 200ml milk, 1/2 scoop whey + creatine, 1/2 cup oats, 1 tbps olive oil...530cal

(Dinner 7pm) usually a mix of protein, carbs and veges (sometimes takeaways)...around 465cal

(before bed) 400ml milk + 1/2 scoop whey...310cal

Total cals = 2865

Hope to get this sorted so can start seeing those gains again

Cheers

[bob26]

why not lean up a bit before trying to gain mass. IMO you would be better off to get body fat down to at least 12% or even lower before even bothering trying to start bulking. Makes it a hell of a lot easier to get a visual when looking in the mirror about what is going on..... (is it fat or muscle??) when you weight jumps from 80kg to 85kg (you know if your abs dissapear then you are getting too fat if they aren't there in the first place how will you know)

if you would like to persist and bulk anyway.

not enough total cals man. You will probably find that you will need atleast 3500 cals if not more to grow, you could increase your meals slightly in size or eat a couple more of them. :wink:

what is your bodytype? this will help to determine a good starting point for how many calories you need (you can't just go off your body weight).

if you look at the two sides of the scale i would say that if you are a

ecto you would need 5000 minimum to start bulking.

endo you would be better off to start at about 3500 and go up if need be.

also man, this is only IMO but if you are serious about putting on some weight you can't afford to go from 9pm at night till 7 in the morning with no food.... You should be drinking a shit load of water every day and i fail to believe anyone drinking enough water through out doesn't go to the toliet once during the night. When you do that EAT SOMETHING.

cool man, leave you with that info but hopefully some of it is of some insistance to you.

Also what is your current macros? :-s

[crazyfacials]

why not lean up a bit before trying to gain mass. IMO you would be better off to get body fat down to at least 12% or even lower before even bothering trying to start bulking. Makes it a hell of a lot easier to get a visual when looking in the mirror about what is going on..... (is it fat or muscle??) when you weight jumps from 80kg to 85kg (you know if your abs dissapear then you are getting too fat if they aren't there in the first place how will you know)

I am doing exactly that, we're the same height and I am currently at 82-83kg 15-16% bf trying to get it as low as possible (hopefully near 10% by jan-feb) before going on a bulk, as for OP I think if you really want to bulk you'd be better off eating 500 cals over what you need to eat to maintain your bodyweight

[total_gym1000]

why not lean up a bit before trying to gain mass. IMO you would be better off to get body fat down to at least 12% or even lower before even bothering trying to start bulking. Makes it a hell of a lot easier to get a visual when looking in the mirror about what is going on..... (is it fat or muscle??) when you weight jumps from 80kg to 85kg (you know if your abs dissapear then you are getting too fat if they aren't there in the first place how will you know)

if you would like to persist and bulk anyway.

not enough total cals man. You will probably find that you will need atleast 3500 cals if not more to grow, you could increase your meals slightly in size or eat a couple more of them. :wink:

what is your bodytype? this will help to determine a good starting point for how many calories you need (you can't just go off your body weight).

if you look at the two sides of the scale i would say that if you are a

ecto you would need 5000 minimum to start bulking.

endo you would be better off to start at about 3500 and go up if need be.

also man, this is only IMO but if you are serious about putting on some weight you can't afford to go from 9pm at night till 7 in the morning with no food.... You should be drinking a shit load of water every day and i fail to believe anyone drinking enough water through out doesn't go to the toliet once during the night. When you do that EAT SOMETHING.

cool man, leave you with that info but hopefully some of it is of some insistance to you.

Also what is your current macros? :-s

Hey bob, thanks for the reply.

Here is a pic taken last year http://www.nzbodybuilding.co.nz/file.php?id=5436&mode=view hope that gives you some idea of my structure, endo?

I have put on a little muscle since then but my diet has been letting me down (work hours and lifestyle have been all over the place)

As you can see most of my fat is situated around my midsection.

I think i really need to build some mass as I don't really want to be a cut twig if you know what i mean!!

Thanks

[bob26]

I would say if you still looking like you are in the pic you are definatly more like 15 % rather than the 20 that you speak of :wink:

Hey dude, completly up to you but i just think even looking at the pic if you were to spend say 8 weeks on a strict hard core cutting diet / training program you are going to appear bigger (with your shirt off anyway). To someone walking down the street when you are fully clothed you are going to appear smaller (it will be up to you to deal with this) some people would prefer to be slightly fat but have people think they are big...... :grin:

After the 8 weeks there is no reason if you stick to what you are doing 100% or even 95% that you won't be breaking into the single digits body fat.

Hey dude there is a added bonus in there aswell, perfect time of year for a cut. Just as it is heating up you will be able to rip your shirt off at the beach and everyone is just going to be like Damn \:D/

Then you are far more likely when you go into caloric surplus to put on quality muscle than it just adding to your current storage around your mid section.

I would say your body type is more meso rather than endo.. You been drinking a little bit of piss in recent times? :-s

[total_gym1000]

I am a little bit bigger now than i was in the pic. Scale has remained constant but have been getting comments that i am broader and weights are going up...

There was a point my weight dropped to 73kg a few months back (BF% the same), went back to gym and gained back that 7kg in a couple months, all with my BF% not budging (according to mirror)

Yes regarding the alcohol, 2 years of wine/beer and crap food went straight to my gut (have mostly kicked the bad habits but fall off the wagon every now and then..)

I have always been the small guy, people say its better to put on mass then cut, others say the opposite...definitley see the positives for a cut as summer is only a couple months away but i guess im a bit worried as i've never done a proper cut, only see food eat food and that once the fat is stripped i'll only be skin and bone

What would you recommend as far as a cutting diet if i was to go down that path? Keto? Cardio? Calorie deficit? :-s

Cheers for the input bro

[bob26]

yeah okay man, stomach looks to me like you were the small dude but you have enjoyed one or two many beers / wine. Just to the point where you body has decided it can't piss it all out and well because i am a sugar i will just cover up his abs :grin:

as for you saying you have put on i little more on since the photo dude. that is even more of a reason to do a cut...

if you are fat you are more likely to get fatter man if you go on calorie surplus diet. if you are lean you are going to put fat / muscle on at a nice even rate. shit maybe even more muscle weight than fat if you get your macros correct.

Hey man at the end of the day if you lean up and there is f*ck all left then there is f*ck all left. But atleast you know where you are starting from and there is only one way to go from there and that is UP.

For the Diet thing i think if you are going to do a cut just go on a smidge of a deficit.... throw in some low intesity cardio first thing in the morning pre breakfast (nice long walk on a empty stomach). Then when it comes to gym keep doing what you have been doing, HARD & HEAVY.

Do you usually have 2 or 3 days a week off the Gym?

if you usually have 3 days off the gym then make 2 of them Cardio Days. 30 to 45 minutes.

if you usually have 2 days off then make 1 of them a Cardio Day & make sure it is definatly at least 45 minutes.

If you hate cardio as much as we all do then try doing some weighted circuits. You will hold onto alot more muscle mass than regular cardio & Burn a shitload more calories while doing them over your normal Cross Trainer / Treadmill Workout.

Then all you have to worry about is consistancy... you aren't going to see results in 2 weeks, you will feel a shitload better but you are going to see some mean results in say 6 weeks. Everyone is going to start saying "hey man you are fading away".

Diet - Keep Protein high as, carbs low as. Fats enough to stop your skin getting dry :wink: Done.

[total_gym1000]

Currently doing a 4 day split: Shoulders/Tris, Chest/biceps, back, legs.

Will chuck in a couple days of cardio and keep an eye on things.

I'll try and keep my diet clean as possible, maybe even give the anabolic diet a go :shifty:

Will take before and after pics and post them when the time is right :pfft:

[bob26]

sounds like a plan dude. thats all you need to succeed.

well that and sticking to it.

:pfft:

but if you fail to plan then you are planning to fail IMO.

progress pics are a great idea man, so hard to keep track of your progress when you look at yourself in the mirror everyday.

:grin: