Trying to get as much input as possible

[gmcme3]

Hey guys, I'm new to posting on this forum although I have been reading and attempting to absorb as much useful information as I can. I am 19 years old and up until recently took about a two year hiatus from the gym altogether.

Just some quick background information: I am 5'10'' about 155 lbs and pretty athletic. When I started to do some lifting 2 years ago I saw very good results, however time, work and family kept me from going after a while and I quickly lost all results and gains I had made.

I am a skinny kid with a very high metabolism rate, but I also put on gains very quick and lean muscle. I know there are some incredible minds on these forums with years of experience about nutrition, supplements, and regiments, and this is why I am posting.

Currently, I am trying to make diet my number 1 priority, however working 50 hours a week as a sales manager and having a young daughter prevent me from truly getting the most out of it. I would say right now I am averaging 3500 calories and 120 grams of protein a day at most with decent carbs and fat as well. I rarely have time to eat 6 meals a day and am drinking two protein shakes a day and eating 1-2 mrp bars as well along with 3 smaller meals. I am interested in taking a weight gainer and was going to make my own using whey protein isolate, dextrose and maltodextrin (just ordered 2 10lbs of that) to get my calorie intake up to 4500 and protein near 150.

I know everyone here is very much diet diet diet and supplement third or fourth down the rung but I do have some financial flexibility and the current stack I am using now is as follows:

multi
flax
6000 mg glutamine
mri ce2
mri no2
black powder or vyotech for preworkout
whey protein isolate

And my routine normally goes
Monday: back and shoulders
Tuesday: chest
Wed: off
Thurs: legs
Fri: Bis and Tris
Saturday: off
Sunday: off

I am in my second month of getting back hard into the gym and trying to do about 5 workouts per muscle group normally doing 4 sets of 8, sometimes 10 reps..

Anyone have any clearcut recommendations? I use a training parter which helps me stay motivated, get up bigger weight, and have competition, however my big thing now is trying to gain some weight (ideally, id like to be up to 175 and 5-6% bf) (now I am 155 and 9%bf),

But any advice about the diet, supplements or a great regiment would be much appreciated. Thanks guys

[hrpiii]

It's great you are making diet #1, because it should be. But you are going down a path you probably don't want. If you are not getting a chance to workout that much due to work and other obligations, be careful with the protein shakes, MRP bars and if you are going to try and add a weight gainer in there... FAT will be the number 1 thing added to your waistline.

Go back to trying to get 4 good meals in a day. Prepare your food in advance, maybe 2-3 days worth at a time. Make it convienant for you to grab something from the fridge and go to work. I think you calories should stay in the 3k-3.5k range, but you need to increase the protein more (need to be around 200gm a day). At your weight, no need to try and push 4k calories, you will GET FAT!

move your shoulders to your chest. Let the legs and back days have their own. If you are pushing yourself hard, they will need there own day.

the stack is fine. Don't need anything but a good multi vit, protein, and maybe some creatine.

[gmcme3]

Thanks,

Just to clarify, devoting time to the gym is not the problem in the schedule. I am going religiously 4-5 times. Because I go bright and early, it allows me to consistently go. The schedule becomes an issue during peak hours and at night because of the hours I work and having my daughter during week nights a lot. That is why nutrition, not the gym, is the hardest thing for me to consistently maintain, despite by best efforts.

I think I will start to make some meals in advance if I can. I am probably going to go off the n02 within the next month and a half (when the current supply runs out) and it would be use to use that money towards food.

I had a question though. Even two years ago when I was working out intensely and eating quite a bit I was never able to get about 160lbs. I was very cut and looked like that guy who could lift a ton, but never really translated into tons of weight (215 bench, 295 squat, 145 millitary press). You really believe going past 4k calories will make me get fat? I work in a mall and before I started to concentrate on diet I was eating fast food every day and not gaining a pound. I just think that with the intensity of my workouts, to get a bit of bulk I would need to up the calories.

[SunnyInc.]

I'm going to offer you one piece of advice: tuna. Chow down one 400g can of tuna for two of your four meals and you'll be easily reaching 150g+ of protein per day. It may not be the most exciting meal in the world but it's a quick, easy meal that'll give your body the protein and some of the nutrients it needs to repair itself for the next gym session. You're not going to get too far, too fast if you're relying on supplements for nutrients.