Need Some Help Please

[Rockefeller]

Currently training 4 days a week.
Day 1: Quads, hamstrings, and calfs
Day 2: Chest
Day 3: Back and shoulders
Day 4: Bi's and Tri's

I am 34 weighing between 215-220lbs. Ht 5'8". Bf% is a little high prob around 15%. Started training in high school went from 124lbs to around 200. Quit training for about 6 0r 7 yrs to race motocross all over the place. Got back down to around 150lbs while racing. Now have been back training steady since 04 and managed to get back up to about 220lbs. My goal is to be as absolutely big as possible and carry as little bf as possible. My problem right now is I have stopped gaining weight except in my belly. Wanting to loose that and continue making the gains that I was. Also running test, eq, deca, and drol currently. Here's a typical day of food intake for me.
1: 48 grams whey
2: 8 egg whites, 2 whole eggs, and 3 packs of grits.
3: 8-9 oz steak, 2 cups white or brown rice
4: 2 20 gram protein bars, and 2 packs of grits
5: 9-12 oz's of either steak,lean ground meat, or tenderloin, 1 3/4 cups new potato
6: 48 grams whey
Any help would be greatly appeciated.

 

[pesty4077]

Currently training 4 days a week.
Day 1: Quads, hamstrings, and calfs
Day 2: Chest
Day 3: Back and shoulders
Day 4: Bi's and Tri's

I am 34 weighing between 215-220lbs. Ht 5'8". Bf% is a little high prob around 15%. Started training in high school went from 124lbs to around 200. Quit training for about 6 0r 7 yrs to race motocross all over the place. Got back down to around 150lbs while racing. Now have been back training steady since 04 and managed to get back up to about 220lbs. My goal is to be as absolutely big as possible and carry as little bf as possible. My problem right now is I have stopped gaining weight except in my belly. Wanting to loose that and continue making the gains that I was. Also running test, eq, deca, and drol currently. Here's a typical day of food intake for me.
1: 48 grams whey
2: 8 egg whites, 2 whole eggs, and 3 packs of grits.
3: 8-9 oz steak, 2 cups white or brown rice
4: 2 20 gram protein bars, and 2 packs of grits
5: 9-12 oz's of either steak,lean ground meat, or tenderloin, 1 3/4 cups new potato
6: 48 grams whey
Any help would be greatly appeciated.

Good thing you want to do this now. When you get 40 your metabolism is really going to slow, if you don't keep it under control. That Diet is not very balanced. No healthy fats and where are you vegetables? Taking a fast acting whey upon bed is not advisable. Casin would be a better choice. Get rid of the protien bars and replace with a meal. Most are not good for getting lean. You didn't mention cardio. I would do at 30 minutes of moderate intensity, 5 times a week.

 

[Rockefeller]

Good thing you want to do this now. When you get 40 your metabolism is really going to slow, if you don't keep it under control. That Diet is not very balanced. No healthy fats and where are you vegetables? Taking a fast acting whey upon bed is not advisable. Casin would be a better choice. Get rid of the protien bars and replace with a meal. Most are not good for getting lean. You didn't mention cardio. I would do at 30 minutes of moderate intensity, 5 times a week.

Thanks. I was thinking that my protein intake is to low as well?

 

[Liphted]

Gotta agree with Pesty, missing a lot of good choices to add into your diet. Fats, where are they? Non-existent, at least in the healthy variety. Get some fruits in there as well, just keep them around your workouts. As far as the protein, I'm not gonna add up your macros for you, but just eyeing it and looking at your stats, I would say yes you could use a little more. If you're going to use whey for your last meal add in EVOO to your shake to slow digestion of your protein.

 

[pesty4077]

Thanks. I was thinking that my protein intake is to low as well?

I would bump it too, about 1.5 - 2 grams per pound. Start at 1.5 first to see if you are getting leaner. Make sure you get different protien sources: eggs, lean steak, chicken, fish, whey, casin.

 

[Rockefeller]

Thank bro's. I was eating 1 3/4 oz's os nuts everyday, but stopped due to this belly situation! Guess i will add them back in.

 

[pesty4077]

Thank bro's. I was eating 1 3/4 oz's os nuts everyday, but stopped due to this belly situation! Guess i will add them back in.

Why not get a trainer to work with you? You need someone to adjust your diet as you go. They are cheap and you can learn enough, that you won't need to ask any diet questions. Just a thought.

 

[Rockefeller]

Why not get a trainer to work with you? You need someone to adjust your diet as you go. They are cheap and you can learn enough, that you won't need to ask any diet questions. Just a thought.

Thanks. But hate to say it right now, money is tight. Recently laid off!!