Help me?

[JKurz1]

THis is my routine............I can't put on any weight, but I'm also scared to increase my bf% too much.........could you analyze this and help me? 6'2, 185, 7%bf...mucho K

15 wake
4:30 35 min. cardio
6:00 3/4 cup oats, 1 cup egg whites,, 1 scoop whey
9:00 - 3/4 cup oats, 2 scoops whey, 1 cup dry curd cc, 1tb of ANPB, little skim milk
noon - 6oz chx, 6oz yam, big salad, steamed veggies
230 - 1/2 cup oats, 1 cup dry curd cc, 1 tb of ANPB, some skim
4:30 - train
600 - PW SHake
8:00 - 1 cup dry curd, 3-4 handfulls of peanuts, scoop of casein.........
9:00 bed

 

[Mavy]

You are beyond help bro! lol. j/k.

Kurz ... you are trying to bulk correct? I am against the Lee Preist approach to bulking and would rather do it cleaner, but for gods sake you are 7% bro. THis is one step away from having veins shooting through your abs. lol. Dont be scared to let your BF jump a little to add some slabs of meat! Its a good trade off in my mind. You can always loose it later. Dont be scared if you hit 10% or even up to 12, I agree going higher than that it gets much harder to loose it.

YOur diet seems more like a cutting diet to me. If you want to add some slabs of beef to your frame, faster, (bf will more than likely increase slightly as well), I would change some things up.

Chicken breasts and egg whites and steamed veggies and skim etc are all good, but I would swap that out for RED MEAT! Steakes and lean ground beef, whole eggs, more filling carbs than steamed veggies and salads like Yams and rice and pasta, shit that "sticks to your guts" as the old saying goes. Oats are good and you already eat lots of them. I would also trade out the early morning cardio for the extra hour of sleep. You may be able to squeeze in another meal before going to bed by doing this as well. The more meals you can get in after your work out ever few hours the better. Dont worry about eating late at night, especially if you are going to ditch the am cardio. It seems a lot of your foods are snack type foods, like anpb, cottage cheese, peanuts etc. These are good in between meals, but I would try to focus on whole foods. Red meat will pound mass on you fastest I think.

Dialtone had a good post somewhere where someones approach to clean bulking was something like 2 weeks of eating for mass, followed by two weeks of eating for hardening.

Mass foods were Red meat: steaks and beef, etc, whole milk, whole eggs filling carbs etc... This is what the boys back in the day were raised on, they didnt rely so much on the shakes as we do nowadays

Hardening weeks, meats were swaped out for white leaner meats, chicken breasts, turky breasts, white fish fillets, egg whites, skim, carbless carbs like veggies.

If you are really concerned that you are going to explode in the fat department you might want to give that an approach.

Good luck bro,
Mavy

Hey ... didnt see no during workout drink! lol...

Mavy

 

[JKurz1]

You are beyond help bro! lol. j/k.

Kurz ... you are trying to bulk correct? I am against the Lee Preist approach to bulking and would rather do it cleaner, but for gods sake you are 7% bro. THis is one step away from having veins shooting through your abs. lol. Dont be scared to let your BF jump a little to add some slabs of meat! Its a good trade off in my mind. You can always loose it later. Dont be scared if you hit 10% or even up to 12, I agree going higher than that it gets much harder to loose it.

YOur diet seems more like a cutting diet to me. If you want to add some slabs of beef to your frame, faster, (bf will more than likely increase slightly as well), I would change some things up.

Chicken breasts and egg whites and steamed veggies and skim etc are all good, but I would swap that out for RED MEAT! Steakes and lean ground beef, whole eggs, more filling carbs than steamed veggies and salads like Yams and rice and pasta, shit that "sticks to your guts" as the old saying goes. Oats are good and you already eat lots of them. I would also trade out the early morning cardio for the extra hour of sleep. You may be able to squeeze in another meal before going to bed by doing this as well. The more meals you can get in after your work out ever few hours the better. Dont worry about eating late at night, especially if you are going to ditch the am cardio. It seems a lot of your foods are snack type foods, like anpb, cottage cheese, peanuts etc. These are good in between meals, but I would try to focus on whole foods. Red meat will pound mass on you fastest I think.

Dialtone had a good post somewhere where someones approach to clean bulking was something like 2 weeks of eating for mass, followed by two weeks of eating for hardening.

Mass foods were Red meat: steaks and beef, etc, whole milk, whole eggs filling carbs etc... This is what the boys back in the day were raised on, they didnt rely so much on the shakes as we do nowadays

Hardening weeks, meats were swaped out for white leaner meats, chicken breasts, turky breasts, white fish fillets, egg whites, skim, carbless carbs like veggies.

If you are really concerned that you are going to explode in the fat department you might want to give that an approach.

Good luck bro,
Mavy

Hey ... didnt see no during workout drink! lol...

Mavy

Mavy - I can ALWAYS count of you for a good post, no matter how blunt you have to be...lol...........ok, so do me a favor? Add in/remove the foods I should be eating at those times..........Don't you find it hard to eat first thing without doing SOMETHING first? Maybe I should train first thing? Also you said NOT to eat before bed if I ditch the cardio, or not to worry about eating..........

 

[40butpumpin]

THis is my routine............I can't put on any weight, but I'm also scared to increase my bf% too much.........could you analyze this and help me? 6'2, 185, 7%bf...mucho K

15 wake
4:30 35 min. cardio
6:00 3/4 cup oats, 1 cup egg whites,, 1 scoop whey
9:00 - 3/4 cup oats, 2 scoops whey, 1 cup dry curd cc, 1tb of ANPB, little skim milk
noon - 6oz chx, 6oz yam, big salad, steamed veggies
230 - 1/2 cup oats, 1 cup dry curd cc, 1 tb of ANPB, some skim
4:30 - train
600 - PW SHake
8:00 - 1 cup dry curd, 3-4 handfulls of peanuts, scoop of casein.........
9:00 bed

to this i'd add lots of fresh fruit, whole milk, whole eggs (i use high w3 content), plenty of olive oil, extra virgin coconut oil, walnuts, beef (i prefer thin-sliced top eye round cause it cooks in a minute), and add carbs/protein closer to, during, and after your training. i'd also swap out the 'cardio' for interval-type training.

nice post Mavy.

 

[biggeek]

Good post Mavy.. solid advice.. anyway

You layed out your typical day diet.. which is kinda off if your trying to add weight.. I grow quick but only when I eat.. and believe me I eat.. i'll go to a sushi bar and blow like 40bucks just on sushi for myself.. the rice and fish.. mmm.. all those good carbs and protein.. i can put on a few pounds there alone.. lol.. but you didn't mention anything about supplementation.. training techniques.. etc.. these things matter a LOT as well.. if your diet is in check.. which for the most part it is.. and your still not gaining.. then look towards other things..

Trying cycling creatine.. try some glutamine post workout.. and before bed.. make sure you've got a solid multi-vitamin (i use ast multipro 32x.. best IMO).. 2x a day.. get some good EFA's.. .either from an efa oil.. flax.. or fish.. get some just cheap o.. walmart brand vitamin c and e.. and take 1g and 800iu with your postworkout shake.. along with some NAC if you can get it.. antioxidants postworkout can provide major help with recovery.. i have noticed a huge difference.. and they are cheap as hell.. if there is one thing i have.. is a solid supplement regimen.. my diet may not always be perfect.. my lifting is always intense.. and heavy.. but my supps are dead on.. for me atleast.. i've tried TONS over the years and the ones i use now have made the difference in the world.. whether i'm on cycle or off.. if you want some help creating a solid supp schedule.. pm me or something..

Another thing i noticed.. is you say you train at around 4:30.. and have a PW shake at 6.. that means your training for an hour and a half.. TOO long.. don't go over an hour.. i understand if you stay at the gym that long.. but don't workout that long.. i always do.. but that is too long.. after about an hour your body's ability to produce maximal force.. gains.. and recovery is shot..and the second you drop the last weight.. down some carbs.. protein.. and antioxidants.. trying shortening your workouts... maybe do less sets.. but go heavier on the sets you do.. and keep it under an hour.. you should see a drastic difference.. i did.. anyway.. just my two cents..

I know a few people on this board despise AST.. but i think they have a solid site with a LOT of info.. www.ast-ss.com.. check out their MAX-OT training program.. you don't have to follow it to a T.. but it has some good advice that has helped me tremendously in the gym.. also.. check out jeff willet's.. and skip la cour's supplement logs.. these guys are for the most part.. natural lifters.. and the natural guys do everything they can to get that extra edge.. you should take their advice as well.. if someone natural is getting that strong off these things.. imagine what it can do for someone who is on cycle..

Take care guys.. good disc

 

[JKurz1]

Good post Mavy.. solid advice.. anyway

You layed out your typical day diet.. which is kinda off if your trying to add weight.. I grow quick but only when I eat.. and believe me I eat.. i'll go to a sushi bar and blow like 40bucks just on sushi for myself.. the rice and fish.. mmm.. all those good carbs and protein.. i can put on a few pounds there alone.. lol.. but you didn't mention anything about supplementation.. training techniques.. etc.. these things matter a LOT as well.. if your diet is in check.. which for the most part it is.. and your still not gaining.. then look towards other things..

Trying cycling creatine.. try some glutamine post workout.. and before bed.. make sure you've got a solid multi-vitamin (i use ast multipro 32x.. best IMO).. 2x a day.. get some good EFA's.. .either from an efa oil.. flax.. or fish.. get some just cheap o.. walmart brand vitamin c and e.. and take 1g and 800iu with your postworkout shake.. along with some NAC if you can get it.. antioxidants postworkout can provide major help with recovery.. i have noticed a huge difference.. and they are cheap as hell.. if there is one thing i have.. is a solid supplement regimen.. my diet may not always be perfect.. my lifting is always intense.. and heavy.. but my supps are dead on.. for me atleast.. i've tried TONS over the years and the ones i use now have made the difference in the world.. whether i'm on cycle or off.. if you want some help creating a solid supp schedule.. pm me or something..

Another thing i noticed.. is you say you train at around 4:30.. and have a PW shake at 6.. that means your training for an hour and a half.. TOO long.. don't go over an hour.. i understand if you stay at the gym that long.. but don't workout that long.. i always do.. but that is too long.. after about an hour your body's ability to produce maximal force.. gains.. and recovery is shot..and the second you drop the last weight.. down some carbs.. protein.. and antioxidants.. trying shortening your workouts... maybe do less sets.. but go heavier on the sets you do.. and keep it under an hour.. you should see a drastic difference.. i did.. anyway.. just my two cents..

I know a few people on this board despise AST.. but i think they have a solid site with a LOT of info.. www.ast-ss.com.. check out their MAX-OT training program.. you don't have to follow it to a T.. but it has some good advice that has helped me tremendously in the gym.. also.. check out jeff willet's.. and skip la cour's supplement logs.. these guys are for the most part.. natural lifters.. and the natural guys do everything they can to get that extra edge.. you should take their advice as well.. if someone natural is getting that strong off these things.. imagine what it can do for someone who is on cycle..

Take care guys.. good disc

good stuff bros......probably is, I can barely get the meals I'm eating now down and that's with cardio.............can you give some actually changes you'd make to the diet? Also, how does yours look? Stats?

 

[biggeek]

good stuff bros......probably is, I can barely get the meals I'm eating now down and that's with cardio.............can you give some actually changes you'd make to the diet? Also, how does yours look? Stats?

No prob man.. as for actually changes to make towards your diet.. that is really an individual sort of thing.. what works for one will not work for all.. i grow off of anything.. plain and simple.. may not always be the kind of growth i want.. ha ha.. but i grow easy none the less.. btw.. i am 5'10'' around 190lbs.. like 11-13% bf or so.. nothing major.. but i feel i'm in pretty good shape and in great health.. and it's only getting better..

As for my diet.. HA.. that's a joke.. that's my weak point.. my gut overpowers my willpower always.. everyday is different.. it's really hard and REALLY expensive sometimes to eat healthy and good all the time.. but i try my hardest to keep GOOD food around me.. so i'm not too tempted.. this is just an overview of some of the things in my kitchen.. and a few of my daily meals.. maybe can give you some ideas for foods you haven't thought of.. would be interested in what everybody else does as well.. so we can all get some fresh diet ideas.. anyway.. here goes..

In the kitchen:
Popcorn rice cakes
Whey protein powder
Slimfast shakes Optima half carbs kind (regular slim fast have too many carbs)
Low fat peanut butter
Maple and Brown sugar oatmeal (can't eat plain oatmeal.. has to be flavored)
tuna (can and packets.. packets come in great flavors.. and tuna is quick to

 

[slat1]

Since everyone else is covering the food.. I will mention some supps I love... ULTRA 40 & MASS AMINOS. Bulking or cutting they work!
*I hear you on being afraid of bf%. I want to kill myself at 10%. I still feel fat around 8%.. it sucks!

 

[biggeek]

good stuff bros......probably is, I can barely get the meals I'm eating now down and that's with cardio.............can you give some actually changes you'd make to the diet? Also, how does yours look? Stats?

No prob man.. as for actually changes to make towards your diet.. that is really an individual sort of thing.. what works for one will not work for all.. i grow off of anything.. plain and simple.. may not always be the kind of growth i want.. ha ha.. but i grow easy none the less.. btw.. i am 5'10'' around 190lbs.. like 11-13% bf or so.. nothing major.. but i feel i'm in pretty good shape and in great health.. and it's only getting better..

As for my diet.. HA.. that's a joke.. that's my weak point.. my gut overpowers my willpower always.. everyday is different.. it's really hard and REALLY expensive sometimes to eat healthy and good all the time.. but i try my hardest to keep GOOD food around me.. so i'm not too tempted.. this is just an overview of some of the things in my kitchen.. and a few of my daily meals.. maybe can give you some ideas for foods you haven't thought of.. would be interested in what everybody else does as well.. so we can all get some fresh diet ideas.. anyway.. here goes..

In the kitchen:
Popcorn rice cakes (like 40cals and 12g of carbs, and good carbs at that)
Whey protein powder (optimum 100% whey, plain ole chocolate)
Slimfast shakes Optima half carbs kind (regular slim fast have too many carbs)
Low fat peanut butter
Maple and Brown sugar oatmeal (can't eat plain oatmeal.. has to be flavored)
tuna (can and packets.. packets come in great flavors.. and tuna is quick to
eat as well, tuna and salsa is a neat combo, or tuna and crackers)
chicken (comes in pouches pre cooked, goes great with low fat ranch dressing)
skim cheese sticks (like 60 calories and 9g protein per cheese stick, great snack)
lo-carb chocolate milk (has added whey in it, great before bed because of low carbs, and it's thick so it fills you up without a lot of calories)
fat free milk (can't go wrong with this, i love milk)
light butter popcorn (a fairly low cal snack and can fill you up a good bit)
boil in a bag brown rice (quick and easy)
pinto beans (lots of protein, good carbs and fats, and tons of fiber)
pickels (no cals, no anything, fills you up and no expense, perfect for dieting)
salad (do i even need to explain?)
cottage cheese (yumm with some low fat triscuits)
skim yogurt (like mixed berry or something.. good carbs, calcium, protein, and good for your digestive system)

Anyway.. those are like my staples when it comes to shopping and things i have in my kitchen at all times.. the more good food you have around.. the more you are forced and tempted to eat it.. and can find really neat ways to mix things to make old foods like tuna good again.. i think that's a pretty solid list..

My breakfast most of the time will consist of a slim fast optima shake.. with a scoop and a half of whey protein.. a few oz of milk.. and half a tablespoon of EFA oil.. comes out to be sort of like this..

475 calories
9g of fat (6 of those are from the EFA's.. GOOD fats)
30g carbs (5g is fiber)
45g protein (35 is whey and milk, 10 is from the slimfast)
Tons of vitamins and minerals and lots of potassium

I know most people think slimfast are not good for bodybuilders.. which is true.. but the optima shakes.. with half the carbs.. are great.. mixed with some protein powder and a little milk.. you have a cheap ass and perfect meal replacement.. that is my ideal breakfast for building muscle.. as for the rest of the day.. who knows.. LoL.. i usually have some lo-carb chocolate milk before bed with a cheese stick.. around 23g of protein and low cal and almost nil carbs.. anyway.. this post is long enough.. ha ha.. good luck man

 

[JKurz1]

Hey bro...thanks a lot...........although I rice cakes, popcorn triscuiits, etc. and a few other of your suggestions are pretty high in the GI category, it's a good start. Why slim fast first thing???? Why don't you get some solid food in your first meal? I try to stay away from shakes as much as possible, save postworkout..............I'm beginning to wonder if it's the cardio/little sleep that's haulting my gains...........cottage cheese, skim milk, oats, whey and peanut butter are all STAPES of my diet....just finding it hard to eat so much!

 

[biggeek]

I notice i recover like ass if i don't get atleast 6 hours of sleep.. 8 for me recovery wise seems to be ideal.. that can really hurt your gains.. and doing excessive cardio can hurt gains.. short bouts of HIT cardio can actually help build muscle.. anyway.. the rice cakes actually are not that high on the GI list.. they are made from brown rice which is not a high GI carb.. and they are low cal.. not everything is about the GI.. i realize the popcorn.. triscuits.. etc.. some of them are.. but hey.. we can't be strict all the time.. plus they offer other benefits as well.. fiber.. low cal.. etc..

The reason why i use shakes first thing in the morning is i want FAST absorption.. i'll have a solid meal 2-3 hours later.. but when i wake up.. i want the stuff in my body fast.. and all of it.. the slim fast covers a LOT of areas.. but just no protein.. so add the protein.. and the healthy fats.. and you have the perfect anabolic breakfast.. i use shakes pre and postworkout as well.. carbs and creatine or glutamine.. with a lot of antioxidants.. and it's not as much the slim fast thing.. but as much as it is MUCH cheaper for me to buy the slim fast in a box of six.. and make my own personal MRP.. than it is to buy certain ones that are worth it.. you could buy a single packet of an MRP for like 2-3 bucks.. whereas i can make 6 mrps for around 5.. ha ha.. that's why i use slimfast.. cause i'm broke half the time..

 

[JKurz1]

Just my opinion, but I'd ditch the slimfast...............really bro................get some whey and oats and blend if you want.................plus, MRP's are decently cheap online...........what do you eat pre-training?

 

[biggeek]

Just my opinion, but I'd ditch the slimfast...............really bro................get some whey and oats and blend if you want.................plus, MRP's are decently cheap online...........what do you eat pre-training?

Now i know most people.. especially in the bodybuilding world.. think that slimfast's are a sin.. i too thought that.. then i sat down and read the nutritional facts on the can of one of my sister's slimfasts.. and realized.. atleast with the optima's.. except for the lack of protein.. were ideal.. low carb.. 220cals.. low fat.. 3 grams.. low carbs.. 22g of carbs.. and 5g is fiber.. so it's a fiber rich source which a lot of people don't get enough of.. has 10g of protein in itself.. and around 700mg of potassium.. something that's hard to get in a normal diet.. not to mention to whole array of vitamins and minerals.. i mean.. even though i take a multivitamin-mineral 2x a day anyway.. it can't hurt.. so in saying that.. why ditch the slimfast.. seriously.. look at it.. and on top of all that.. it tastes good.. i've purchased MRP's that were supposed to be so great.. and had all this good stuff in it.. and tasted so bad i couldn't even finish it.. so all that good stuff did nothing for me... MRP's while yes.. especially if ordered in bulk are not that expensive.. but not nearly as cheap as making your own MRP.. works in the same way.. look at a MRP packet.. the standard MRP's.. not the one's with other crap in it you don't need.. and look at my home made MRP.. almost identical.. seriously.. i've looked into this.. ha ha..

Now.. as for pre workout.. it really depends on the day.. and how soon i've eaten a solid meal.. if i haven't eaten for a while.. i'll have a rice cake.. and a protein shake with milk.. about 45 minutes before.. sometimes with some creatine or glutamine.. or any other supps i'm taking at the time.. postworkout is Creatine HSC by AST.. or gatorade with glutamine if i'm not using creatine at the time.. Creatine HSC has 34g of pure glucose and 5g of creatine and 1g of taurine.. along with a protein shake in water with about 45g of protein.. a PERFECT postworkout combo.. for me and my size atleast.. i eat a solid meal about 45 minutes or so after my shakes as well..

 

[JKurz1]

Milk Chocolate Flavored Coating - Sugar, Partially Hydrogenated Palm Kernel and Palm Oils, Cocoa (Processed With Alkali), Nonfat Milk, Whey, Soy Lecithin, Salt, Artificial Flavor.Graham Cracker Cookie Pieces - Wheat Flour, Sugar, Graham Flour, Partially Hydrogenated Soybean and/or Cottonseed Oil, Salt, Sodium Bicarbonate (Leavening Agent).



Hey bro - if it works for you, props! For me, I'd rather make my own with whey and oats and leave all the partially hydrodiginated shit out....Plus, sugar as a 2nd ingrediet (milk choc. being the first), isn't what many call ideal.................but, like I said, if it's working for you, keep it up!

As for your PW meal? A Rice cake and protein shake if you HAVEn't eaten anything for awhile???? Seriously? Tis all?

 

[biggeek]

sugar is the second ingredient.. so what.. this is only being used as my FIRST meal of the day.. when you need that insulin jump anyway.. and with 17g of actual carbs that affect insulin level at all.. since the 5g of fiber will not.. come on man.. that's not bad by any means.. it may not be a slow acting GI like oats.. but you want something quick first thing in the morning.. then my next meal is a lot different usually.. but yeah man.. it works.. have been using it for quite a while actually.. i'm on a serious budget.. i blow like 75-100bucks every two weeks at the grocery store just on my food alone.. it's a little pricey.. so i'll stick with making my own mrp's.. i've done it both ways..and never really seen a difference..

For the PRE-workout meal.. yes.. like i said.. every day for me diet wise is different.. but for me.. not eating in a while is like 2 hours.. lol.. if i ate an hour ago.. i usually won't have anything preworkout.. except creatine.. glutamine.. ya know.. but if it's been around the 2 hour mark.. i'll have a rice cake.. low cal.. good carbs.. and 40g of protein with milk.. the carbs from the milk and rice cake are slower releasing and will provide sustained energy.. as well as fill you up.. and well.. we all know what the protein will do.. but somedays are completely different.. every once in a while i'll have one of my slimfast MRP's an hour before my workout.. i have work and school at night.. so my time is limited.. i just wanna do my stuff.. get to the gym.. and get back.. lol.. i'm sure some people on here can relate

BTW... good discussion man

 

[JKurz1]

sugar is the second ingredient.. so what.. this is only being used as my FIRST meal of the day.. when you need that insulin jump anyway.. and with 17g of actual carbs that affect insulin level at all.. since the 5g of fiber will not.. come on man.. that's not bad by any means.. it may not be a slow acting GI like oats.. but you want something quick first thing in the morning.. then my next meal is a lot different usually.. but yeah man.. it works.. have been using it for quite a while actually.. i'm on a serious budget.. i blow like 75-100bucks every two weeks at the grocery store just on my food alone.. it's a little pricey.. so i'll stick with making my own mrp's.. i've done it both ways..and never really seen a difference..

For the PRE-workout meal.. yes.. like i said.. every day for me diet wise is different.. but for me.. not eating in a while is like 2 hours.. lol.. if i ate an hour ago.. i usually won't have anything preworkout.. except creatine.. glutamine.. ya know.. but if it's been around the 2 hour mark.. i'll have a rice cake.. low cal.. good carbs.. and 40g of protein with milk.. the carbs from the milk and rice cake are slower releasing and will provide sustained energy.. as well as fill you up.. and well.. we all know what the protein will do.. but somedays are completely different.. every once in a while i'll have one of my slimfast MRP's an hour before my workout.. i have work and school at night.. so my time is limited.. i just wanna do my stuff.. get to the gym.. and get back.. lol.. i'm sure some people on here can relate

BTW... good discussion man

Excellent discussion bro....while I'm def. NOT going to tell you to switch something that is working for you. I was pondering the idea of dropping my am fasted cardio and switching my first meal to an MRP like Metrx or myoplex......think this would be a decent idea? Then follow it up with a solid protein,carb meal a couple hours later.........

 

[biggeek]

Excellent discussion bro....while I'm def. NOT going to tell you to switch something that is working for you. I was pondering the idea of dropping my am fasted cardio and switching my first meal to an MRP like Metrx or myoplex......think this would be a decent idea? Then follow it up with a solid protein,carb meal a couple hours later.........

Well man.. if your goal is really to put on some muscle.. and unless your currently using AAS.. i wouldn't advise the fasted morning cardio.. the only time i really do fasted morning cardio is on cycle.. because i'm not worried about the muscle wasting.. because the AAS will retain the muscle for me.. anyway.. if you have to do a morning cardio.. eat something before it.. and do HIT cardio.. train like a sprinter.. can actually add muscle and size.. ever see the size of sprinters legs?? but i would definatly eat before and after unless your trying to diet down..

Now as for switching the first meal of the day to a MRP.. it all depends on how good the MRP is.. the ones you listed are great.. i sometimes need more calories first thing in the morning than traditional MRP's provide.. so i'll add milk.. and EFA's to help out.. but by having the first meal of the day a liquid meal.. you are getting the carbs and protein into your body much faster than if you were to eat oatmeal and eggs or a protein shake.. and after your body has fasted nearly the last 6-8 hours.. you need something quick.. especially for someone who is having a hard time gaining.. then i would follow up with some kind of a solid meal about 2 hours later.. should be ideal really.. i try to eat every 2-3 hours.. schedule depending.. but it may not be a huge meal.. i may have a snack every once in a while.. like yogurt or something.. but so that there is always something for my body to munch on.. and depending on my calories at the time.. i can cut up.. can slowly add lean body mass.. or massively bulk up.. just by adding a little more to each meal.. which trust me.. is NO problem.. i actually have the problem of overeating sometimes.. i love to eat.. and i'll have a little meal and just crave more and more.. no appetitie suppresant so far has really helped.. but oh well.. i just have to be strong enough and remember that i can eat again in 2 hours.. ha ha.. anyway.. good luck man.. and get out there.. eat like a horse and train like a bull.. if that doesn't work for ya.. then hell man.. ha ha.. i don't know..

 

[JKurz1]

Well man.. if your goal is really to put on some muscle.. and unless your currently using AAS.. i wouldn't advise the fasted morning cardio.. the only time i really do fasted morning cardio is on cycle.. because i'm not worried about the muscle wasting.. because the AAS will retain the muscle for me.. anyway.. if you have to do a morning cardio.. eat something before it.. and do HIT cardio.. train like a sprinter.. can actually add muscle and size.. ever see the size of sprinters legs?? but i would definatly eat before and after unless your trying to diet down..

Now as for switching the first meal of the day to a MRP.. it all depends on how good the MRP is.. the ones you listed are great.. i sometimes need more calories first thing in the morning than traditional MRP's provide.. so i'll add milk.. and EFA's to help out.. but by having the first meal of the day a liquid meal.. you are getting the carbs and protein into your body much faster than if you were to eat oatmeal and eggs or a protein shake.. and after your body has fasted nearly the last 6-8 hours.. you need something quick.. especially for someone who is having a hard time gaining.. then i would follow up with some kind of a solid meal about 2 hours later.. should be ideal really.. i try to eat every 2-3 hours.. schedule depending.. but it may not be a huge meal.. i may have a snack every once in a while.. like yogurt or something.. but so that there is always something for my body to munch on.. and depending on my calories at the time.. i can cut up.. can slowly add lean body mass.. or massively bulk up.. just by adding a little more to each meal.. which trust me.. is NO problem.. i actually have the problem of overeating sometimes.. i love to eat.. and i'll have a little meal and just crave more and more.. no appetitie suppresant so far has really helped.. but oh well.. i just have to be strong enough and remember that i can eat again in 2 hours.. ha ha.. anyway.. good luck man.. and get out there.. eat like a horse and train like a bull.. if that doesn't work for ya.. then hell man.. ha ha.. i don't know..

thanks bro...what are you current stats and diet plan?

 

[biggeek]

well.. stats are 5'10'' 190 lbs.. currently in PCT from a test prop/tren/winny cycle.. just ran some HCG.. and now doing nolva therapy.. anyway.. not sure about my bodyfat %.. somewhere in the range of 14-15%.. a little higher than i like.. but i am working to correct that at the time.. as for diet plan.. i think i wrote about that in another post with you.. it is never the same.. just moderate carbs and good fats.. and about 1g of protein per pound.. pretty average diet.. but i take a boatload of supps.. most of the advice i give is based on what has worked for me.. and other people i have talked with.. or most of all some kind of research done either by me.. or professional scientific research..