Need recommendations (ht,wgt, BF%, frame included)

[One on One]

I had some measurements done today and here is where I stand:

Height: 6' 2 1/2"
Weight: 190
BF%: 6-8%
Frame (bone structure): Medium-Small

This was the first time I took a Body Fat % measurement and I was very happy with the results, as it confirmed that i do have a low body fat. However, the problem remains that I look too skinny. My frame is on the small end of medium and I don't think that can be changed. The frame measurement that I took doesn't account for height so with a medium-small frame on a tall person, it basically looks like a small frame.

I think my body is kinda like Kobe Bryant, only a bit shorter. Tall, kinda lanky, skinny, yet still strong and defined.

I'd like to get more bulked, yet not gain BF. I think I'd look good at 205-210 lbs. Does anyone have any recommendations? I've been eating a crapload and bulking with Max-OT training for 2 months now, but I've only gained like 5 pounds. My metabolism is goddamn fast as hell, and I can't keep weight on.

 

[stormwriter]

You sound like you're in a pretty good position to be in, with the low bodyfat. Are your abs ripped up? That would be a priority for me if i had that low of a bodyfat. If you are that low, and you aren't ripped like Jesus, then start doing some weighted ab work. Chicks love the abs.
Next, i would think you will need some whey protein to make sure you're getting enough protein spread throughout the day. About one gram of protein per pound of body weight. Every 2-3 hours.

You can't really follow Diesel's Bulking Up guide, cause you would probably put on some fat and lose your bodyfat %. However, it takes carbs, calories, and fat to gain some muscle mass.

Then, you gotta pound some SERIOUS weights in the gym. 110% effort.

Make sure you aren't doing too much cardio.

I went from 185 to 205 in just a couple months from eating lots of protein, and slammin' weights, and seriously cutting back junk food. I'm leaner now, with abs showing, than i was at even 175.

Just some ideas.

 

[slipstreamer83]

Originally posted by stormwriter
and you aren't ripped like Jesus

ROTFLMAO!!!!!!!!!!!!!!!!!!

Made my day.

 

[prosemont]

Ditto.

 

[Shiftkey]

You're probably doing a combination of things wrong. I doubt it's just diet (the most popular scapegoat).

How often do you train? For how long? What exercises are you doing? How much exactly are you eating? What suppliments are you taking? How often do you take them? How much water are you drinking? How much rest are you getting? Do you do any cardio? Any sports? How consistant have you been with all of the above?

Be as detailed as possible.

 

[One on One]

Originally posted by Shiftkey
You're probably doing a combination of things wrong. I doubt it's just diet (the most popular scapegoat).

How often do you train? For how long? What exercises are you doing? How much exactly are you eating? What suppliments are you taking? How often do you take them? How much water are you drinking? How much rest are you getting? Do you do any cardio? Any sports? How consistant have you been with all of the above?

Be as detailed as possible.

I train 4 days per week, training each muscle group once (Chest, Arms, Legs, Shoulders/Back). I follow Max-OT training so I do 3 warm-up sets and 2 acclimation sets for the first exercise of each muscle group, then I do 3 Max-OT work sets for each exercise.

Chest: Bench Press, Incline Press, Dumbbell Press, Dumbbell Flies

Arms: Bicep Bar Curl, Bicep Dumbbell Curls, Tricep Pushdown, Tricep Extension

Legs: Squats, Leg Press, Leg Extensions, Leg Curls

Shoulders: Dumbbell Press, Side Raises

Back: Row, Lat Pulldown

I eat five meals per day, focusing on high protein foods such as eggs, chicken, fish, etc. I have a breakfast of either scrambled eggs or cereal. Then, I have two lunches, usually one is a ham/turkey & cheese sandwich with chips. The other is sometimes another sandwich and chips or maybe a few slices of pizza instead. For dinner, I usually have something like chicken wings, chicken breast, fish sticks, sometimes with a side of beans or corn. Then, at night, I have a can of tuna. I drink milk all the time for protein, usually at least 48 oz. per day. I also drink a lot of orange juice.

I cannot afford supplements right now.

I drink bottles of water in class so I would say at least 32 oz. of water when I don't work out, more when I do.

I sleep 8-9 hours per night. My earliest class is 1 PM so I get all the sleep I need unless some bastard is making too much noise

The only cardio I do right now is playing basketball. I usually play full court basketball games about twice a week and shootaround occasionally.

Everything above I've been doing pretty damn consistently for the last two months. The only times I really don't do it is when I'm too lazy or forget to get groceries and have to go light on a meal or don't have any milk left or something. I took one week off from lifting during spring break, but other than that I have only missed a handful of sets in the last 2 months if I were just not into it that day. I don't think I've missed a day in the gym, though, and it's rare that I cut my workout short.

Let me know if you need any more info...otherwise, pick me apart, please!

 

[Shiftkey]

Your workout seems fine; perhaps it's too much, but if you're not too sore the next time you work the muscle you should be ok. Although I'd take out the leg press and add in deadlifts (great for lower back too, which you're lacking). I prefer stiffleg deadlifts personally. None the less, I don't think your workout is limiting you.

You're sleeping well, which is very important.

I can see 3 things wrong here.
1) You're not drinking enough water (though if you add the water from the milk you're kinda close). I suggest drinking 2/3 your weight in oz (so a 150lb guy drinks 100oz). Maybe a little less since you're not using creatine.
2) 2 days a week of basketball is A LOT of cardio. You're going to have a hard time gaining weight when your muscles are calibrated for endurance and you burn so many caleries.
3) Probably the biggest reason you're not gaining much weight is your diet. Quite frankly I'm surprised you've gained even the 5 pounds with that diet. Your metabolism obviously isn't as high as you think.

I'll do a quick calculation of how many caleries you're eating.
4 whole eggs or bowl of cereal - 400
2 sandwiches - 600
2oz potato chips - 300
whole chicken breast - 300
cup of corn - 180
3oz Tuna - 100
48oz lowfat (2%) milk - 720

Total - 2600 caleries

I weigh 170lbs and don't play basketball and this is the total I use.

If you have the pizza instead you could add some useless caleries from the saturated/trans fat, which you already have plenty of from the cheese in the sandwiches, milk, and chips. But 2600 is still WAY too little for someone 190lbs who plays as much basketball as you. I suggest eating both the eggs AND the cereal in the morning (eggs and oatmeal is even better). Drop the ham and cheese. Turkey, chicken, fish, and lean beef are the only meats you should eat. Drop the chips. ESPECIALLY drop the pizza (if you want this can be your weekly cheat meal). Cottage cheese, yogurt, avocado, wheat bread, and brown rice are good. Eat another meal every day (6 total). Some people are critical of milk - but if you're lactose tolerant you should be ok (most caucations are, but not other races so much). You really should be eating closer to 3500 caleries. If you stopped playing basketball you could go with 3100. Sorry if this seemed a little random, but your diet is a mess

I'd also suggest planning out your schedule and exactly what you're going to eat ahead of time so you don't skip meals/workouts because you feel lazy