Need Advice for bulking

[Motochase829]

I am a 25 year old male and have always had a skinny frame. I am currently at 140 lbs, 8-9% BF, 5'8" and have been lifting about 2.5 years (minus several month breaks do to injury's). My diet has been superb the past 3 months now and I feel better than ever, I just struggle with muscle growth. My protein content is roughly 180-200g/day along with 3000-5000cal/day. I take adderral for ADHD (don't know if that matters or not) but I am looking for something to help me gain more mass. Any advice will be greatly appreciated!

 

[Rudedawg2011]

Can you post your diet? Would like to see what exactly you are eating. 3 months is too little time to expect major gains I would give a while longer. It took me almost a year to gain 15 pounds of muscle without gear.

 

[Motochase829]

I have been lifting for several years, but it was just in recent months that I decided to locked down my diet and push hard for gains.

0530: banana; nutrigain bar(x2)

0800: 1 cup egg whites/2 whole eggs, 1/2 cup steel oats w/ peanut butter

1000: 50g p shake

1200: 2 chicken breast, white rice, vegetables

1400: repeat shake

1600: 2 chicken breast, white rice, vegetables

1800: fish and veggies

2100: Shake

** I will exchange the chicken with fish on some days or through in some bison meat so it's not the same every day.

 

[bigorse]

add protein into your first meal even if its a shake. youve been fasted whilst your sleeping you want to get protein in as soon as you wake up.
if you dont absolutely need the adderal id drop it as iv heard it kills your appetite which is obviously bad if you are trying to gain weight.

snack on thins like nuts through out the day to bump up protein and total calories throughout the day as well as get some good fats in.

 

[Motochase829]

Thanks!

I have never done a legit complete cycle before, just Dbol for like 2 weeks when I was 17 (I know that's awful). What are some viable options for me right now? Cycle, pro hormones, exc?

 

[bigorse]

well all options are there its up to you what risks you would like to take to achieve your goals.

 

[Stackinplates]

Need to eat more to many shakes in there
Eat well and lift big ur gonna grow

 

[Stackinplates]

Dude ur nutrition needs work and I bet ur not training hard enough


Walk me through a leg and back workout ....
StNdard of what u do

 

[bigorse]

Need to eat more to many shakes in there
Eat well and lift big ur gonna grow

whole food> shakes for sure but shakes are better than nothing. ideally keep shakes to 1 per day. i dont even have any shakes at the moment and i can get 5000+ cals in a day as long as im stringent with my eating.

 

[Motochase829]

My leg typically goes as follows (in no real order):

- Machine leg press (4x10) (lower weight to get the legs warmed up; I had a reconstructed knee several years back so it takes some time)
- Standard Barbell Squat (4x10)
- Barbell front squat (4x10)
- Calf press on leg press machine (4x10)
- Dumbell walking lunges (4x10)
- Machine Leg extensions (4x10) *Single leg *then set with both legs until muscle failure
- Dumbell calf raise (4x10)
- Leg Curl (4x10) * Single leg *then set with both legs until muscle failure

After lifting I stretch my legs for about 10 minutes, then as follows:
- 1.5-3 Mile Run
- Stadium's (typically 15-20 sets)
- Sprints (60 sec sprint/ 60 sec walk)

I know it is hard to gain weight with the cardio that I put in but I am in the military and it is something that I simply have to do in order to stay where at my peak performance. This is why my carbs are typically a little higher, with the white rice and potatoes. I just started using the Russian Bear 5000 protein powder, but still stick to Casein by GS at night. Maybe a good prohormone stack would be good for me at this point. I feel better and stronger than ever but I simply seem to have come to a hault when it comes to putting on anymore size. Everybody in my family is thin, and as long as I have been lifting and the people I have worked with there is no reason I should not have at least 15 more pounds on me. The guys I lift with and who see my diet everyday say I am just one of those unlucky guys who genetically struggle to put on mass. I assure you that I put in the work, I take Sunday off simply because my needs it (after a reconstructed shoulder and knee, and 29 breaks; motocross was a tough sport growing up). Thank you guys for all the feed back, more will be greatly appreciated. Oh and Stackinplates let me know what you think about the leg routine, I didn't post back because my leg day is just that since I have so much in only a 2 hour block.