I complete Supreme90( same thing as p90x ) at the end of this week and i'm going for round two but this time around i'm looking for bigger gains in muscle...I have been eating nothing but healthy options throughout this and I have an unlimited supply of whey and casein...However I am an idiot when it comes to knowing how many calories I should be taking in a day now...I am about 6 foot 7 and 217 lbs currently...I am looking for an exact meal plan layed out for me to follow...Not just the amount of calories because even that would be hard for me to measure out lol...

I just bought a 140 lb max weighted vest and I moved up from 15 lb dumbells to 25s half way through and will obviously be moving up to 50s soon... Here is the thread that shocked me & is my inspiration before I get too much hate...

http://forumserver.twoplustwo.com/85...onger-1194473/


And here is a current pic of me flexed...The before pic was too disgusting to show at this time...But anyway there will be alot more before/after pics at the end of the coming 90 days.



And I can forget having my abs defined for awhile if i'm clean bulking I guess? lol

SS + GOMAD

Daily pullups working up to 10x10

That's a good way to get stretch marks dirty bulking and experimenting with that imo lol

Just eat a protein rich diet with some whole milk whey shakes and if you aren't gaining weight add another shake a day, rinse repeat until you are gaining at a pace you are happy with.

Thanks, will defiantly switch to whole milk instead of skim I guess...The problem is I have no idea what meal plan I even gain/lose weight on on my current workout plan...I have a baller scale but I mean my weight seems to fluxuate every day by like 3 lbs lol...I know the standard procedure is to weigh after one week right away in the morning to see where you are at correct? This morning before anything I was 213 lbs.

For the remainder of the month and next month I will be eating 6 meals a day rich in protein and will add whole milk protien shakes to the equation not just water & whey. I will be charting it on here starting tomorrow with weekly weight updates included...Any suggestions & help appreciated

And i'm mainly going for major gains in my arms...

You are in the vicinity of Demichele ripped imo.

If you're going for gains in your arms, then it seems like you should be broing it up and doing a ton of bi and tri work, in addition to doing a ton of chinups.

As for your diet:

--Figure out BMR
--Figure out how much weight you want to gain per week
--Adjust your diet to incorporate the required number of extra calories/day
--Profit

I guess i'll start at about 4,000 calories or so...I'll chart how many calories each thing is & how many of each it is exactly on this chart when I do the first day. I may do a meal replacement mass shake that can be roughly 500 to 2500 calories depending on how many scoops and may cancel out a few of these meals lol i have no idea. #Lost

Maybe you might want to go with a list that spells "protein shake" correctly in all fonts.

It's not really all that hard -- just keep eating until you hit your caloric goal for the day, you can afford to be less than precise when bulking. Just don't say "mayo" in the mirror three times in a row or loco will come get you.

This guy can eat whatever he wants. I even threw a
GOMAD for the first time ever. As long as 200g+ protein,
he be fine. 300 g even. Fack it, go overkill, 400 grams!!!

itsatarp.jpg

What a miserable diet that is

How so? lol

Type out a better one! HA

It's unnecessary to eat that often, and it should be criminal to eat that boringly.

What do you guys think a good target weight would be to try and get to from 217 before cutting?

You look pretty damn skinny for 217 so prob you could bulk 30 pounds or more. Not an expert though...

Thanks! Yeah I was thinking about that range as well...Anyone want to second this?

Well, I'm somewhere between 6'3 and 6'4 and I weigh around 225, with my bf in the 18-20 range I think. I don't have a huge gut or anything, but obv I'm no where near as cut as you are right now.

Given your height, you could pretty easily bulk up to the mid 240s, even the mid 250s, before cutting and I would think you'd be fine, but it's all personal preference.

The $200 140 lb. max weighted vest got here today...The eating begins tomorrow..Will post what im eating everyday for awhile with a rough estimate of calories...Will be moving up to 25 lb. dumbells to 50s in 30 days.