Lean Guy looking to Bulk (w/ pics)

[ajstafford]

I'm new to the forum and have checked out several of the stickies - my conclusion is that I'm not eating enough and my workouts aren't affective (possibly due to my diet).

My info:

Weight: 150 (haven't gained since freshman year in college (8 years ago))
Height: 6'0
Age: 27
Caloric Intake / day: 1700 - 2000 calories
Body Fat %: 7%
1 Rep Max Bench: 165

Workout:

M: Back / Bi's
W: Chest / Tri's
F: Legs / Shoulders

I mix up the exercises each week with a typical 3 sets w/ 8 - 10 reps per exercise. I have been working out 3 days/week consistently for a year and feel pretty fit, however I just can't seem to make the big gains in weight/muscle. My log book shows a plateau after about six months, at which point I started mixing things up, though nothing seems to have worked.

My Goals:

- Weight of 155 to 160
- Overall stronger/bigger appearance

You can see in my attached pics I am pretty lean (and apparently asymmetrical - look at my back! Ugh!)

Any advice would be appreciated and thanks to all who take the time to respond in these forums.

 

[emoticon]

OMG I am in the same position, I weigh the same and am 6 feet tall as well. We have the same goals as well.

Can someone help out??

 

[realworksuks]

This is a very easy answer. Learn to eat like a man!

Eat like a beast and train like a beast. If you aren't gaining weight, eat more! Keep track of how much you are eating to make sure you get enough. Try to get 120% of what you need for the day (with activities factored in)

for example, let's say you need 2000 calories if you don't exercise a day, then you lift during that particular day, and you burn off about 500 calories, your total calories burned for the day is 2500, then you multiply that by 120% and you eat that much...........

make sure to get at least 1 gram of protein per pound of body weight.

any questions?

 

[Phate89]

What RWS said

and ..Full body workout 3x a week.

 

[ajstafford]

Update: Since my original post I have been eating like a "man" as realwork mentioned and am up to 156 (6 lbs increase). I'm doing the full body M/W/F workout as mentioned on several of the threads ( vertical pull, vertical push, etc...) I'm on my way..