[aefx2387]

Posting up my supp and nutrition regimen and looking for some feedback.

8:30(wake up)- 5 grams glutamine, 500 mg vitamin C, 1 Multi
3/4 cup oats, 1 scoop ON Whey, 12 oz Skim Milk
11:00- 4 slices whole wheat bread, 4 oz turkey breast, 1 medium orange
1:30-2:00- 3/4 cup oats, 1 scoop ON Whey, 12 oz Skim Milk, 1 small Banana
3:15- 2 scoops NO-Xplode
3:30-4:30- training
4:30- 1 scoop cell-mass,1.5 scoops ON Whey, 4 scoops gatorade powder(dextrose)
7:30- 1 can tuna, 1 serving almonds
10:30- 1 scoop cell mass
11:00- 2 scoops Micell Edge

Totals- 2678 Calories, 51 g fat, 342.5 g carb, 222 g protein

3-4 weeks until my contest prep, just trying to pack on some more muscle

[Diesel]

Personally I think its best to only have liquid protein for your post-workout meal when bulking. Try to stick to solid foods as much as you can. I think you need to eat more overall. Try to get around the upper 3000 calorie range. Still try to keep fat low, I would say no more than 60g. Since you weigh 160 it would be better to get 300g of protein and then try to get 500g of carbs. Yea, that sounds like a lot but its roughly 3800 calories assuming its all clean foods. Of course you want to slowly increase your calorie intake. Since you only have 4 weeks, increase 300 calories every 5 days. Incase you think these numbers won't work for you try to fit protien and carbs to your need. 1 calorie of fat is 9 calories and 1 calorie of both protein and carbs is 4 calories. good luck...

[aefx2387]

i don't want to go that high cause i'm already at 17% bodyfat, and i live in a dorm and our dining hall sucks where they offer **** for protein besides the turkey breast and we're not allowed to have foreman grills in our rooms, past 2 weeks i've put on 1.5 of lean muscle mass at around 2500 calories, i don't have a fast metabolism so eating that much would put on more fat than muscle which im not trying to do

[Diesel]

Originally Posted by aefx2387

i don't want to go that high cause i'm already at 17% bodyfat, and i live in a dorm and our dining hall sucks where they offer **** for protein besides the turkey breast and we're not allowed to have foreman grills in our rooms, past 2 weeks i've put on 1.5 of lean muscle mass at around 2500 calories, i don't have a fast metabolism so eating that much would put on more fat than muscle which im not trying to do

oh yes, college food...gotta love it. Well in that case you are doing the best you can. You can still buy canned chicken thats already cooked from the grocery store but I think thats the best you can get at college.

[Rocky]

With you limitations it'sd not bad, but like Diesel said it would definately be better to rely more on whole foods. Protein shakes are a supplement after all, and only to supplement your diet not to make up the bulk of it! Hope it goes well and let us know how the contest goes!

[aefx2387]

i'll be eating whole foods a lot more, i get out of school the week i begin my contest prep