Advice needed for gain

Thornography

Hey guys and girls,

I'm looking for some sound advice regarding muscle gain, But im willing to put in the work, No short term quick fix which makes you decent for a while before it all deflates like a dingy full of nails.

Everyone I ask seems to have different takes on the situation, And rightly so, since none of them are me.

Bit about me.

I'm 6ft4.5. 13.5stone. 9% body fat. (15% on my stomach unfortunately) Im looking to get under 5%body fat, and gain at least another 2stone in mass. I have been going to the gym for over 3 months now, But I don't seem to be improving by any leaps and bounds as I was told I would if I followed direct orders (by other advice from people who have the results)

My current diet is,

Breakfeast - Bowl of muselli, protein shake (Cytosport whey protein) , green tea, 4 sausages (I know, But I cant help it)

Snack - Protein shake (Cytosport whey protein)

Gym time - Cytosport cytogainer straight afterwards.

Lunch - Usually a few chicken breasts, Steak's, Fish, veg, sometimes potatoes, and sometimes if nothing's in the house ill get a chicken roll with lettuce in the shop on the way home (low fat mayo, white roll) + (Cytosport whey protein)

Diner - Same as above, Just usualy bigger portions.

before bed - Cytosport whey protein


I`m looking for advice on improvements on my diet basically, But taking a few things into account,

1. I physically don't have the time to eat 6-7 times a day. Nor do I have the money to spend on chicken breasts everyday, Neither the time to cook them all.

2. Can I supplement some of the extra meals a day with a protein shake instead, Having 3 main meals, Real snack, and several protein shakes?

3. What balance of whey protein and the cytogainer should i take? At the moment Im only taking the cytogainer max twice a day, Once after the gym (with water or milk), and usualy once before bed with milk.

4. are there any more supplements I should be taking (Other then bulkers, as I dont want a belly bigger then mine already is)

5. Should I scrap the whey if im on the cytogainer instead?

Cheers all.

Dan.

zebrafumbler

You can't lose weight and gain muscle at the same time. Focus on losing weight first by dropping your calories down and putting more of an emphasis on protein(preferably lean protein). Include cardio a few times a week. Anyone who wants to lose weight will have to make friends with hunger. When you've reached a weight your happy with then start training for mass by lifting heavier weights and increasing your calories. Its really very straight forward. If you want to gain weight(muscle mass) you need to consume more calories than your expending(expect a little bulk),if you want to lose weight you have to consume less calories than your expending. Over time the results show. Make sense? Didn't think so. Maybe switch the 4 sausages for 4 eggs.