I currently weight 166 (just wieghed myself for the first time in a week.. less then i prevously thought) and I am 6-3.. I am trying to gain weight in muscle but also shed the little bit of fat still around my belly.. I do cardio daily and just started to lift at the gym.


7 30 am- 3 egg whites on a roll from a deli (so prob a little grease on grill) with Salt and Pepper.

11- Bowl of lowfat granola and a red pepper

2 30- Side of grilled chicken

5 30- Half a whole wheat english muffin with a very little bit of all natural peanut butter with some cantalope

6 30 (snack)- another red pepper

8- Salmon with a sweet potato and lots of mixed veggies


Just to give a difference, heres what a normal old old days meal would consist of

7 30- 2 eggs, bacon, cheese on a roll

12 30- Chicken cutlet sandwich from deli with cheese and mayo

5 30- Pasta with meat sauce and veggy's (All very big portions)

Assorted snacking throughout the day



I have tried to eat healthier over the past few months and do more cardio (which helped me lose weight) but this is my first time actually spefically following a diet plan..

How does the meals of my first day look to you guys

to gain weight, one has to be in a calorie surplus. You also need to make sure you eat your weight in protein in grams, you stated you are 166, so make sure you eat at least 166 grams of protein daily. Looking at your diet, you dont seem to be getting enough protein. Try and get some every meal, at least 20g. Also, it doesnt look like your diet is very good for bulking. what i mean is you are not eating enough food to grow and add muscle mass.

What is your age?

what does your routine look like?

have you found your bmr?

I am 18 years old

My routine is as follows

Every other day, I am going to do a full body workout at the gym.. 3 sets of 10 reps on each machine at an appropraite weight. I do HIIT 5-6 days a week.. either on the elpitcal, or hill sprints, or just around the track. On top of that, I do other cardio (tennis, basketball etc) 3-4 days a week.

I have not yet found my BMR..

I am worried that if i eat to much, ill gain the muscle but not be able to tone my stomach to get the visable abs for summer.. I already have somewhat of a 4 pack, but the last two still have a bit of fat around them..

Again, i'm not really looking to get huge, just want to look toned for the summer.

although machines have their place, my suggestion would be to consider using free weights for your fbw, as you will be using stabilizer muscles as well, whereas with machines they just target one core muscle group.

Focus on:

Squats
Deadlifts
Rows
Presses
and bench