[jscide]

Hey guys,

New to the Dungeon, been training for about 10 years (football/hobby) but I'd say only started getting serious about BB'in until the last year--tough to balance with work/career.
5'10 - 205, I'd like to put on another 20-30 lbs of weight and then really start cutting. Always have been a hard gainer. The toughest thing for me is the diet, not the gym...I love working out. Any tips on gaining/meal plans would be much appreciated.

Thanks!

[rIPPDUP]

welcome to the dungeon bud, the best person to talk to is lbj who probably will post here in a bit.

[GG1]

welcome aboard mate...you came to the right place for the best advice

[Blondell]

hi!

[Freak]

Welcome to the dungeon. Prepare your foods in advance.

[lil_big_junior]

welcome to the dungeon bro...eat 5-8 meals a day with a 2:1 ratio on carbs & proteins...

example;
meal 1 - oats, 8 egg whites, 1 serving of a mass gainer
meal 2 - tuna, veggies
meal 3 - say for PreWO, whey, creatine, brown rice, turkey, 1 apple
WO for an hr & a half, then during WO - bcaa with water
meal 4 - PostWO, whey creatine, 1 banana, rice cakes
meal 5 - brown rice, chicken, veggies
meal 6 - mass gainer, mash potatoes, steak, packet of mixed fruit & nuts
meal 7 - tuna sandwich in rye bread or wheat bread, kiwi
meal 8 - casein before bed with semi skimmed milk, cottage cheese, bcaa

here's a standard supplement stack, as an addition to your diet;

whey
creatine monohydrate
bcaa
flax seed
multi vitamin
casein (optional, but highly recommended, especially for hard gainers
mass gainer - if you are a hard gainer, use this as an addition to your diet for more calories

drink alot of water & sugar free liquids

hope this helps

[Beefcake]

Welcome to the Dungeon! Listen to the VIP's, they know what they're talking about

[jscide]

Whoa..nice. I really appreciate the quick support from you'all. And thanks especially to lbj for the diet plan. I've thought about casein before, but now I'll give it a shot. Man, time to go shopping

[Kirk]

make sure u initiate casein into the mix like lbj said, take it 45 mins to an hour before u fall asleep as well as the bcaa's then also. dont take it RIGHT before bed.

[Kirk]

ps...welcome to the dungeon.

[jscide]

make sure u initiate casein into the mix like lbj said, take it 45 mins to an hour before u fall asleep as well as the bcaa's then also. dont take it RIGHT before bed.

Gotcha. Thanks again. This is probably getting too much like a supplement thread, but since we are on the topic: Any Casein brands you guys suggest? What exactly am I looking for to judge the quality of Casein--is it much like Whey?

[QuinnBW]

welcome to the dungeon man