Just needing some diet info...

[sonik]

Currently 5 9--185 lbs...not sure on body fat...I want to get a little size on my shoulders, chest, but stay lean on my waist and have a ripped look...I went on a low carb diet and lost a little too much weight so I want something in between...how many calories, carbs, fat, protein...heres my diet
morning--2 packets of instant oatmeal with toast
9 am-- Jello..sugar free..no carbs
11 am--chickent breast

1 pm-rice with chicken and some veggies

2 pm-protein shake

4 pm-can of tuna

5--gym

6pm--chicken breast, protein shake

Also a good recomendation on what workouts I should do for some good mass and definition on shoulders, chest

 

[Stryc-9]

Seems like you're STILL on a low-carb diet...

and it doesn't look like you're eating enough....especially fat....

...you've really got to eat fat to lose fat - but focus on EFA's (e.g., flax, fish oil, nuts, etc.,)...

You should also try to get a balanced ratio of carbs/protein/fat in each and every meal.....so I would recommend getting some carbs in there with your afternoon shake and tuna....

For size in the chest nothing beats the tried and true flat bench - but you can mix up your chest routine by starting off with presses on an incline bench....

...for shoulders like boulders (hehe) try Arnold Presses and a variety of lateral raises (e.g., bent over, one-arm, etc., )...if it's mass your after stick with the basic power movements like the military press with a barbell....

 

[tag166]

Carbs to low bro,Try this,

50 grams oats
8 egg whites

Protein drink
Apple

6ozs turkey breast
50 grams potato

Pre workout
Protein drink
Banana

Post workout
Protein drink
30g dextrose

6ozs turkey
100 grams veg( broccoli)
30 grams pototo

Protein drink

Cardio first thing in the morning before breakfast

You mentioned about mass and cuts,well this cannnot be achevied whilst dieting.Yes you can look alot bigger when you are cut but to add size as well is difficult if not impossible.

Bench presses,flies and dips are good mass builders for the chest

Shoulder presses,laterals,upright rows are mass builders for the shoulders my advice is to get a good bodybuilding book + read this site as there is so much info you can pick up,i have been doing this for 10 years and competed for 5 of them and i am still learning.Good luck

 

[sonik]

sdaf

whats dextrose

 

[BigMann1]

You need to include some protein in your morning meals as well. Have some egg whites or a protein shake or something.

Trying to build muscle while not gaining any bodyfat is difficult. In order to get bigger, you have to eat bigger. Even if you do not cheat on your diet, you will probably still gain a little bodyfat. But as long as you follow a good diet, losing the weight shouldn't be too difficult.

Many people get caught up in machines, cables and dumbells for shoulders and chest. This is a mistake if you are looking for size. The best appoach is to stick to heavy barbell movements. Chest: bench presses and incline presses. For shoulders, nothing beats the good ole' military press.

Have someone in your gym give you a spot and concentrate on going as heavy as you can for 3 sets of 6-8 reps.

You'll be growing in no-time.

 

[sonik]

asdf

whats a good tasting protein drink

 

[diamonddiceclay]

1st, you need alot more protein,AND ALOT MORE TOTAL FOOD. your 1st meal should be much higher in protein and carbs,you need alot of red meat to put on mass,you also want 6-7 meals a day-don't drink shakes, eat food instead,a can of tuna won't do dick for you-try a steak and rice