All right, lets start off with a little bit of background knowledge. In early January 06?, I weighed 225lbs. It was mainly fat from eating poorly and being a desk jockey with no ambition to exercise. A few years ago, I had boxed, but stopped due to lack of time. Anyone who has ever boxed before knows it takes up a ton of time.
Ok, so I started back up in the End of January 06?. I trained nearly anywhere from 5-7 days a week with intense cardio and little weight training. As of August 1st, I lost a total of 55lbs (of FAT!).
I weigh in at 170/169lbs right now. I did this not by starving myself, but by eating quality foods and training very hard (or so I think).
I run anywhere from 3-4 miles per day at a medium pace, hour of boxing training usually consisting of rope work, shadow boxing, heavy bag and speed bag and half hour of weight lifting.
I'm 6'0" Tall
What I?d like to do now is put on more LEAN muscle, while retaining my physique. While some of you might just want be huge, I prefer to be leaner. I busted my ass to actually have abdominal muscles showing, so I would like to keep them.
I?ve played around with my diet to finally learn what works for me, or at least I think I do.
The protein shakes I take are as follows:
Champion Nutrition Ultramet mixed with ice and 1 cup fat free milk.
190 calories (with milk add 90g)
17g carbohydrates (4g sugar) (with milk add 13g)
29g protein (with milk add 9g)
I will give you a sample of a day?s meal.
7am Protein shake
10am Yogurt and Banana, water
12noon Protein Shake or sandwich consisting of Turkey on whole wheat with fat free cheese, tons of spinach and mustard
2pm Type of fruit (strawberries, banana, apple), water
6pm usually a chicken or fish dish with vegetable, water or diet soda
9pm Yogurt, peanuts, fruit or Peanut Butter/Banana/Wheat English Muffin.
12midnight (right before sleep) protein shake
All this usually adds up to about 2000 calories, 10-20grams of fat and 140grams of protein.
Can someone point me in the right direction of weather or not I?m eating too little or too much. How much more I need to eat in order to build muscle (say 10lbs of it).
Thanks in advance.