[Mcrain69]

I am not sure if I am currently consuming enough calories, protein, carbs, ect. to coinside with my goal. I am 6'2" and 218 lbs. I am trying to put on as much lean muscle mass as possible without putting on any fat (on not too much) at the same time. I currently consume daily: 2600-2700 calories, 265 carbs, 265 protein, 60 fat

I also increase my numbers every 4th day to: 3000-3100 cal, 315 carbs, 315 protein, 60 fat

I lift 5 times a week and play basketball 2-3 times a week for about an hour. Any help is appreciated.

[chrispghmuscle]

Can you list for us your meals and how many your eating throughout the day. We can then break this down for you methodically and give you some sound advise.

[Mcrain69]

I change up my meals often but they all contain basically the same foods. Here is an example of one day.

Meal 1- 4 eggs
Whole Wheat Toast or oatmeal
salsa on top of eggs

Meal 2- Protein Shake
Kashi Cereal

Meal 3- 6 oz. Turkey
Spinich Leaves
Fat-free Italian dressing
Two pieces of whole wheat bread

Meal 4(Pre)- Protein Shake
Whole wheat bread with Honey

Meal 5(Post)- Protein Shake
Apple

Meal 6- Chicken breast
Steamed Broccolli

Meal 7(If I am still hungry)- Protein Shake

[chrispghmuscle]

Originally Posted by Mcrain69

I change up my meals often but they all contain basically the same foods. Here is an example of one day.

Meal 1- 4 eggs
Whole Wheat Toast or oatmeal
salsa on top of eggs

Meal 2- Protein Shake
Kashi Cereal

Meal 3- 6 oz. Turkey
Spinich Leaves
Fat-free Italian dressing
Two pieces of whole wheat bread

Meal 4(Pre)- Protein Shake
Whole wheat bread with Honey <= eat oatmeal, pre wo food

Meal 5(Post)- Protein Shake
Apple <= 1 cup of white rice, simple carb, spike your insulin.

Meal 6- Chicken breast
Steamed Broccolli

Meal 7(If I am still hungry)- Protein Shake

Meal 4 and 5 need to be adjusted a little

[Freak]

You aren't eating a lot for how much you weigh. What your bf? I'm guessing a little on the higher side because I don't see how 2500 or so calories could maintain that much muscle. Where is the fat in your diet? The main thing with diet is tracking changes. If you aren't gaining you aren't eating enough.

[Mcrain69]

I have not measured my bodyfat in sometime, but I believe it is currently around 15%. The fat in my diet comes from eggs, nuts, and the protein powder that I use.

As far as not eating enough. That is what I am trying to figure out. I have used the EAS website and had based my diet off of that. I have seen a increase in strength, but I am starting to plateau on increasing my size. How many calories should I try to increase by? And is my protein/carb intake high enough?

Thanks for the help!

[Freak]

Your protein is high enough. I don't think you are eating enough calories. Increase by 500 and track the changes. Your welcome!

[bigmike02]

You need much more carbs bro, actually much more of everything, at 218, you need at least 400g of protien a day, and would say aboub 550g of carbs, you will gain lean mass if they are good carbs, whole grains, oatmeal, yams, brown rice, yams, whole wheat and did i mention yams? yams are the best source of carbs bro, i know you are uping the intake every 4th day so hope you will be up to that soon... kill it bro, kill it. and def get that last meal in before bed even if your not hungry, 218 at your height your not doing to bad bro

[Freak]

Big mike 400g of protein is NUTS not to be blatantly confrontational but he is on a bulk. On a bulk never more than 1g/lb.

To state it will be lean mass because they are good carbs is not true. Any energy yielding nutrient in excess will turn to adipose tissue.

[TRUNK85]

that apple won't spike ur insulin that much...apples have a low glycemic index and are high in fiber. plus, most of the sugar that is found in an apple is fructose. fructose can only be shuttle to the liver as glycogen, not to the muscle. i would switch ur postworkout carb to brown rice or whole wheat pasta. watch how much b-ball u play, ur goin to be burning calories up like a furnace.

[Freak]

All good except the brown rice... he wants white rice, white bread, or dextrose post wo. The next meal after that can be brown rice.

[TRUNK85]

that'll work