Need some advice, needing some mass

R

retired_flexed

Guest
I am needing to add some mass and get some definition.

I am around 190 lbs.

mid 30's

probably around 17% BF ??

I am currently lifting 3 days a week, with each day a different area.

I have been told I might want to gp thru a cutting phase to get rid of the mid section. Others say go with high calories and bulk, lifting heavy weights at low reps?


To say the least I am confused can anyone help?

Thanks
 
besides lifting 3 days a week, are you doing any cardio?

whats your diet look like now?
 
I have been doing cardio one day, bike, tread

I haven't gone to the 5-6 meal a day plan yet.

I am trying to eat clean.....

Breakfast:
*oats
*occasional slice wheat toast
*not the biggest fan of eggs but I try to sneak a couple in every other day.
* protein drink (20 gram protein)


mid morning: fruit (apple,orange, banana)

lunch:
usually some type meat (pork or chicken)
water
occasional vegetable or two


mid afternoon
fruit again


Evening:
vegetables (ex. carrots,beans,corn,broccoli)
This is the meal that I am trying to work on usually not enough protein. (pasta,soups, probably 4 out of 7 meals throughout the week contain some type beef,chicken or pork)

I have been trying to take in a little cottage cheese before bed.

I try to take in nearly 1 gal. of water. (No softdrinks, occasional coffee and tea)

I know my nutrition is out of whack, I am researching to get a good plan from people thathave been doing this a while.

Again, don't know whether I should cut or bulk???
 
IMO, you shouldnt worry about bulking or cutting. you should just concern yourself with hitting the weights and trying to increase the weights you lift, adding 2 more days of cardio and trying to get your diet down.

looking at your meal plan, try and get in some protein with your mid morning and afternoon meals. cottage cheese before bed is excellent. i add one serving of natural peanut butter and sometimes one glass of milk.

what has saved me alot of time was a forman grill. for instance, yesterday i cooked up enough round steaks, chicken breasts, fish and turkey burgers to last the whole week. i also cooked up a large container of brown rice.

this morning when i left for work, i grabbed a round steak, some brown rice, tuna, bananas, etc and put them in my bag. for lunch, all i have to do is heat and eat. planning ahead is what its all about. try to establish a routine.
 
abear

Thanks for the word


I am planning on getting some equipment, so I can hit the weight hard.


I like the idea of the foreman grill that is also on the list.


Got to get that nutrition plan down.

Thanks
 
just take it one step at a time. dont get frustrated. give it plenty of time.

along with diet, training and rest results come from how bad you want it and how disciplined you are. dont look for shortcuts. hit the weights, hit the dinner table and hit the bed. :D
 
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