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Started By
Message
Need help writing up a meal plan
Posted on 2/27/23 at 11:08 am
Posted on 2/27/23 at 11:08 am
First post and looking forward to checking out this board pretty regularly but any help here would be great.
I'm 6'2, 205lbs and train 6 days a week. I keep my workouts to about 9-10 working sets per muscle group (twice a week) with a top set at RPE 8-9, but I really struggle gaining muscle mass. I've done the whole yo-yo dieting bulk/cut/bulk/cut deal in the past but I find that I always end up shredded at about 185 and then fatter than I find acceptable for my body type at about 210, and I'm just ready to start doing it right so I don't hate my body half the year.
I'm taking in about 240g of protein with the majority of my remaining diet coming from carbs. To be fair, I'm probably not eating enough fats, but I also need help incorporating more micro nutrients into my diet.
I guess the moral of the story is, I've tried lots of things on my own but I won't accept that I can only be shredded at 185lbs and not get to that 200lb mark with abs.
Lots of word vomit so I apologize but where do I go from here?
I'm 6'2, 205lbs and train 6 days a week. I keep my workouts to about 9-10 working sets per muscle group (twice a week) with a top set at RPE 8-9, but I really struggle gaining muscle mass. I've done the whole yo-yo dieting bulk/cut/bulk/cut deal in the past but I find that I always end up shredded at about 185 and then fatter than I find acceptable for my body type at about 210, and I'm just ready to start doing it right so I don't hate my body half the year.
I'm taking in about 240g of protein with the majority of my remaining diet coming from carbs. To be fair, I'm probably not eating enough fats, but I also need help incorporating more micro nutrients into my diet.
I guess the moral of the story is, I've tried lots of things on my own but I won't accept that I can only be shredded at 185lbs and not get to that 200lb mark with abs.
Lots of word vomit so I apologize but where do I go from here?
6
Posted on 2/27/23 at 11:35 am to yadaddy
How old are you, and what is your body fat% at right now?
Posted on 2/27/23 at 11:41 am to BigPapiDoesItAgain
23 and I'm around 18% currently
Posted on 2/27/23 at 2:37 pm to yadaddy
I typed a big long answer and realized the advice I was giving is different from what you want, so I cut it out. I have a leaner build (5'9" 155 lbs) and my goal is not to get huge - I just want plenty of muscle mass and low body fat for both asthetics and health.
But I will say, my thought is you need to get leaner first - get your body composition where you want it, then probably increase your calories in a tightly controlled manner, especially watching carbs and the amount and types of fat you are consuming. Easy peasy, right, lol?!? Good luck with your training, I'm sure you will get some good answers on this thread.
(PS if you are looking for a workout plan, can't say enough good about GSLP asthetics template and Pen and Paper Strentgh Appl)
But I will say, my thought is you need to get leaner first - get your body composition where you want it, then probably increase your calories in a tightly controlled manner, especially watching carbs and the amount and types of fat you are consuming. Easy peasy, right, lol?!? Good luck with your training, I'm sure you will get some good answers on this thread.
(PS if you are looking for a workout plan, can't say enough good about GSLP asthetics template and Pen and Paper Strentgh Appl)
Posted on 3/3/23 at 10:36 pm to yadaddy
What's your body type?
Sounds like you are not a naturally lean person. If that's the case I will tell you its hard AF to stay shredded all year. To the point of being impossible for that body type. You would have to be content with being in the middle. I did that for years and then decided I wanted to be leaner. That's when I learned with my body type it's just not attainable all year round. So I do a bulk and cut.
I like to do that cause it gives me different goals during the year. If you have the same goal day in and day out you can lose focus.
Sounds like you are not a naturally lean person. If that's the case I will tell you its hard AF to stay shredded all year. To the point of being impossible for that body type. You would have to be content with being in the middle. I did that for years and then decided I wanted to be leaner. That's when I learned with my body type it's just not attainable all year round. So I do a bulk and cut.
I like to do that cause it gives me different goals during the year. If you have the same goal day in and day out you can lose focus.
Posted on 3/6/23 at 12:53 pm to bayouvette
I'm somewhere between ectomorph and mesomorph. I've never been really fat. I look just fine with a shirt on but I struggle to stay big and lean. Coming out of high school was sitting around 225lbs and felt great... I just screwed it up entirely because I committed to the 6 pack and found myself about 8 months later at 185lbs and a large amount of muscle gone. Haven't been able to attain even close to the muscle mass I had then since.
Posted on 3/6/23 at 3:51 pm to yadaddy
You will need to eat more than you are likely comfortable with and put on some body fat for a while, then cut hard.
Posted on 3/6/23 at 5:04 pm to yadaddy
Bronkaid and black coffee - wake up to 5 pm
After 5 eat whatever you want
ETA: oops I didn’t realize you weren’t fat
In that case GOMAD + SS
After 5 eat whatever you want
ETA: oops I didn’t realize you weren’t fat
In that case GOMAD + SS
This post was edited on 3/6/23 at 5:05 pm
Posted on 3/6/23 at 7:05 pm to yadaddy
quote:
I'm 6'2, 205lbs and train 6 days a week. I keep my workouts to about 9-10 working sets per muscle group (twice a week) with a top set at RPE 8-9, but I really struggle gaining muscle mass
I think that's too much. Have you tried dialing back to 4-5 times a week, hit a muscle once a week or every 5 days or so?
If you aren't growing, you aren't getting enough rest.
This post was edited on 3/6/23 at 7:06 pm
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