Mass...I Need Mass

[PapaSwolle]

i am currently 5'9 at 162. I have gained 30 lbs in 4 months but now i am at a plateu.

I need help on a diet to gain mass. it is hard because i have a very fast metabolism. I train each muscle group once a week but i murder the muscle every time i train. Any help would be greatly appreciated.

Pictures before and after coming soon.

 

[Frosty]

i am currently 5'9 at 162. I have gained 30 lbs in 4 months but now i am at a plateu.

I need help on a diet to gain mass. it is hard because i have a very fast metabolism. I train each muscle group once a week but i murder the muscle every time i train. Any help would be greatly appreciated.

Pictures before and after coming soon.

What are you eating now?

 

[PapaSwolle]

Oh yeah im also 12 % body fat. right now im not eating anything specific im just eating any and everything...thats why i would like some guidance. im relatively new to the sport. I ve worked in a gym for about 2 years and just started serious in february. Any help would be great

 

[Frosty]

Oh yeah im also 12 % body fat. right now im not eating anything specific im just eating any and everything...thats why i would like some guidance. im relatively new to the sport. I ve worked in a gym for about 2 years and just started serious in february. Any help would be great

Go to fitday.com and create an account. Use this as an online diet journal. This way you can track your calories.

Get at least 1.5g/lb goal bodyweight, and shoot for at least 500 calories above maintenance (fitday does that for you).

Eat only whole foods...don't be afraid to eat steaks, bacon, WHOLE eggs, or to use butter and whole dairy products.

Try to use brown rice, yams, potatoes, and northern american fruits for your carbs.

Keep track of your diet for a week in fitday and then put together an average of what your intake is like and then we can help you more if needed.

 

[FATMEXICAN]

Eat more carbs prob - lets see your current eating program

 

[Drveejay11]

calories and rest brother!!!

 

[SemperFi 0321]

hey frosty - thanks for the fitday site bro. Ive been doing that with nutrition labels, a legal pad, a pen, and a calculator. Wasting time I could spend eating! That site is really awesome. A must for anyone counting cals, prot, fat, carb, and it even gives a place for goals, and a place for activities where it shows just how many cals you burn doing specific things. Thanks alot.

Semper Fi

 

[PapaSwolle]

Frosty thanks alot for the website. I'll see what it will help me do. I appreciate it.