Help me out with diet/etc...

well, i've struggled back and forth.. i managed to lose weight from 290lbs to 165lbs however in the process losing shit tons of muscle.

I made it my goal to get down to 10%bf but failed (despite being on keto and mad cardio) just ended up losing tons of muscles and it looked shitty.. felt good but looked shitty.

Went back up to 185lbs and roughly the same bf%.. obviously a bit more... I was eating 2800 calories on average.

Not satisfied with back and forth of it I've decided to just bulk.. i'm sitting at 180lbs~ now +-2lbs obviously day in day out.

I've decided to eat 3600 calories +-100 daily.

So far this:

http://img717.imageshack.us/img717/2080/dieth.png

http://img101.imageshack.us/img101/3505/apr20.png

http://img36.imageshack.us/img36/450/dietx.png

http://img687.imageshack.us/img687/4480/diet.png

Workouts are:


1. legs/abs, running 40 minutes 12* incline roughly 600-700 calories from running used
2. chest/shoulders/tri, running 40 minutes 12* incline 600-700 calories from running used
3. back/bis, running 40 minutes 12* incline 600-700 calories from running used
4. off
5. off
repeat

I really gain fat easily... its stressful so... need all the help I can get :-/

I'm surprised no one jumped in to critique or suggest things :-/

Everything's looking pretty clean. Have you ever heard of vegetables though? You could also try integrating a little bit of casein by substituting some of the milk with cottage cheese and yogurt.

lol i was eating vegetables prior but its hard to count the calories on them

Quote:

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Originally Posted by a_ahmed

lol i was eating vegetables prior but its hard to count the calories on them

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if your bulking just eat the vegetables and dont be concerned with the calories, if your not getting enough veggies you should be taking a greens suplement IMO

Yesterday:
http://img27.imageshack.us/img27/7668/yesterdays.png

Today:
http://img651.imageshack.us/img651/4435/todayybdb.png

I ran 1 hour epically then just tonight evening i just ran 20 minutes for 1.5miles. Legs workout earlier went great! 20 minutes finished all squat sets woohoo. Tomorrow is chest/shoulders/tris I'm excited!