New to you forum... Hope you can help me out!

[Boondock]

A typical daily diet for me looks something like this:

7 AM
Meal #1 Pre workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal

Suplements
Creatine monohydrate – 7g (3wks on / 1-2wks off)
Thermogenic – 2-3 wks on / 1-2 wks off)
Multi vitamin

7:15-8:45 AM
Weight training

9AM
Meal #2 – Post workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal
Carb drink (Maltodextrin) - 0p/ 45c / 0f / 170cal

11 AM
Meal #3
Healthy Choice frozen meal – 20p/ 45c / 7f / 340cal

1 PM
Meal #4
(2) Lrg chicken breasts – 90p/ 0c / 5f / 420cal
5oz. Rice a Roni – 7p / 104c / 2f / 620cal

4:30 PM
Meal #5
(1) Can or pouch tuna – 40p/ 0c / 3f / 175cal

7PM
Cardio Workout 45mins.

8:30 PM
Meal #6
(4) Lean (4%) hamburger paties grilled – 100 p/ 0c /18f / 600 cal

**TOTAL – 401 Protein / 254 Carb / 47fat / 3225 cal.

This is the first time ive ever added everything up. I have not been putting on any weight (@202lbs.). I focus my eating around consuming protein (1.5 - 2g / lb. of body wieght) however I have not been gaining any weight. My guess is not enough fat? carbs? and calories??? I'm sure someone here has a formula of of how much P/f/C/and Cal someone should consume in order to gain weight.

I dunno, any suggestions or critisisms?
I'm also not sure if im doing the whole pre and post workout thing right. And my overall timing, I try to cut off the carbs around 2pm.
Also, any suggestions on supplements that I should add?

[hrdgain81]

Originally Posted by Boondock

A typical daily diet for me looks something like this:

7 AM
Meal #1 Pre workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal

Suplements
Creatine monohydrate – 7g (3wks on / 1-2wks off)
Thermogenic – 2-3 wks on / 1-2 wks off)
Multi vitamin

7:15-8:45 AM
Weight training

9AM
Meal #2 – Post workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal
Carb drink (Maltodextrin) - 0p/ 45c / 0f / 170cal

11 AM
Meal #3
Healthy Choice frozen meal – 20p/ 45c / 7f / 340cal

1 PM
Meal #4
(2) Lrg chicken breasts – 90p/ 0c / 5f / 420cal
5oz. Rice a Roni – 7p / 104c / 2f / 620cal

4:30 PM
Meal #5
(1) Can or pouch tuna – 40p/ 0c / 3f / 175cal

7PM
Cardio Workout 45mins.

8:30 PM
Meal #6
(4) Lean (4%) hamburger paties grilled – 100 p/ 0c /18f / 600 cal

**TOTAL – 401 Protein / 254 Carb / 47fat / 3225 cal.

This is the first time ive ever added everything up. I have not been putting on any weight (@202lbs.). I focus my eating around consuming protein (1.5 - 2g / lb. of body wieght) however I have not been gaining any weight. My guess is not enough fat? carbs? and calories??? I'm sure someone here has a formula of of how much P/f/C/and Cal someone should consume in order to gain weight.

I dunno, any suggestions or critisisms?
I'm also not sure if im doing the whole pre and post workout thing right. And my overall timing, I try to cut off the carbs around 2pm.
Also, any suggestions on supplements that I should add?

Your pre shake looks huge to me, I dont know how you take all that in and then go lift. Try something more along the lines of 20g Protien, 30g carbs.

I dont think your problem is overall intake, that seems fine, but you said your using a thermo, that could be whats keeping you from getting the scale up. You either need to bulk, or cut dont try to do both, you'll just frustrate the hell out of yourself.

Along those lines, dont worry about eating carbs after 2, spread your carbs out through the day, and if your that conscious about it cut it off at 6 or 8pm.

Are you lifting everyday? Look into one of the starting strength programs in the Training section, it looks like your routine needs a change too.

[Boondock]

Thnx Hrdgain.

I'm not gonna even bother posting my routine since I'm learning how F'd up it is/was. I basically worked out 5 days a week with each day focusing on one muscle group (legs, back, chest, shoulders, and arms) 4-5 different exercises of 4 sets 6-10 reps. I hardly did squats and deadlift which im learning are crucial. I also did too much work on machines. Atleast im learning now.

I've been reading about Rippetoes Starting Strength. Would this be a good routine for me?

[Boondock]

Ok I decided to start Mark Rippetoe's starting strength program. I started it thismorning and ill be posting the progression in the journal forum....Thanks

[widdoes2504]

Welcome and enjoy the Rippetoe's