34y, male, 207lbs, 6'3"

Bodyfat 21.5%

Daily caloric intake to maintain weight (Harris Benedict Formula):

3200 cal (based on moderate activity 3x per week).

Desired routine:

Starting Strength (book on route)

Goal:

Add muscle mass while hopefully keeping my body fat percentage down.

I've been running 3 miles right before I start lifting weights.. But I've been told that's a big no-no, so I will do that on my off days..

I go to the gym every 2nd day.

My diet has been up till now 40 carb - 30 protein - 30 fat, with a daily cal intake of around 2800.

I think that's been a big part of why I'm not seeing any gains. (besides bringing down my BF% down to 21.5% from 23%..

It's odd that I've been stable at 205lbs..

Guess I must have been cheating on the calorie side more than I thought!!!


To do:

Drink more water!
Get dextrose and maltodextrine
Get Starting Strength
Eat more!


Diet:

Breakfast: ? + water and a glass of milk

Lunch: ? + water and a glass of milk

Preworkout shake: ? + Omega 3 vitamin + glass of water

Post workout shake:

2 cups of water
37.5g of protein (whey powder)
37.5g of dextrose
37g of multidextrine
1 multivitamin

***** Do I need BCAA powder or creatine?

Dinner: ? + water and a glass of milk

Snack: ? + water and a glass of milk

Any comments, help you could give would be most appreciated!!!!