Hey bro, congratulations on your new goal to achieve muscle mass and also to practice a healthy lifestyle ( I hope you are going natural all the way lol )

You could actually keep track of your workout/meals etc in here or blogspot etc.

If you need an idea on how to blog etc or whatsoever check out mine eatandlift.blogspot.com

What is your goal weight? I would suggest a smart clean bulk all the way, ditch the weight gainers and go for good food. Judging from your weight, I believe that your bodyfat percentage should be pretty low?


rock on !

yes, absolutely you need to go for a bulk which I would suggest a calorie surplus about 2500 for a start. It is quite hard to bulk without the carbs, but please ditch the sugary drinks (coca-cola etc) . They are packed with calories but absolutely no value. Try to go for 1 gram of protein per pound of bodyweight.Do not forget you fat, all meats have fat, but dont buy a pack of chicken skin and fry them. LOL. Olive oil, walnuts etc are packed with great calories. Eat tons of veggies to supply your body with fibre. Dont know how to track your calories? I would suggest you browsing the net more often. If you need a calorie tracker account Fitday would be good.

I`ll show you a sample of my diet but this is a cutting diet where my calories would go up the most 2100kcal tops on training days and 1800 calories on non-training.

Sample Diet

You should also post your pictures.

Cool, sub sardine with tuna and consume wheat bread instead, has more fiber.


Do you have a gym account ?

yes, good luck brotha. Feel free to ask if you have any doubts

I had that intention. thanks

It was a very bias statement, you have my apologies. The fact that I love tuna better than sardine.