Please Scroll Down to See Forums Below I think in YIM's case it's probably all good. He's a self-admitted ectomorph that can't gain weight on a normal diet.
1 year goal
- Thread starter YoungIntricateMuscle
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YoungIntricateMuscle
New member
thanks for the quick replies.....yeah Oso, the numbers that look like for incline are really just maxes for my normal flat bench. I just put them there incase i decide to not alternate from flat, incline, and decline. Im still confused on how much protein, fat (and what kind), and calories i need per day to gain 1 pound of muscle per week naturally. Also, what is a good workout program for working out 5 times a week?
Yeah, this stuff gets more complicated everyday. What happened to the meathead days of bodybuilding.
Here is what my current mass diet looks like. What should i add and subract to it for perfect muscle gains and limited fat gain.
I will go on fatloss diet for 8 weeks after 20 weeks of mass dieting so i can always lose some extra fat. Then from week 28 to 38 mass diet again. Then last 4 weeks, from 39-42, go on a fat loss diet again. Im thinking instead of doing these cycles, do 28 weeks straight of mass dieting, then 12 week of fat loss. Or 15 weeks of mass dieting, followed by 6 weeks fat loss, then 15 weeks of mass diet again, then another 6 weeks of fatloss dieting. What would be the best way to go for these 42 weeks?
g=grams of protein unless in paranthesis
Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)
Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato
Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g
With baked diced up yam or potato - (30 grams of complex carbs)
Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)
Workout: 3:00pm-4:00pm
Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro with real strawberry powder – 20g
1 medium banana and 1 medium apple (30 grams simple carbs)
Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g
Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)
Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams
Yeah, this stuff gets more complicated everyday. What happened to the meathead days of bodybuilding.
Here is what my current mass diet looks like. What should i add and subract to it for perfect muscle gains and limited fat gain.
I will go on fatloss diet for 8 weeks after 20 weeks of mass dieting so i can always lose some extra fat. Then from week 28 to 38 mass diet again. Then last 4 weeks, from 39-42, go on a fat loss diet again. Im thinking instead of doing these cycles, do 28 weeks straight of mass dieting, then 12 week of fat loss. Or 15 weeks of mass dieting, followed by 6 weeks fat loss, then 15 weeks of mass diet again, then another 6 weeks of fatloss dieting. What would be the best way to go for these 42 weeks?
g=grams of protein unless in paranthesis
Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)
Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato
Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g
With baked diced up yam or potato - (30 grams of complex carbs)
Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)
Workout: 3:00pm-4:00pm
Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro with real strawberry powder – 20g
1 medium banana and 1 medium apple (30 grams simple carbs)
Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g
Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)
Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams
YoungIntricateMuscle
New member
Im thinking of stepping it up a notch on the protein shakes, and doing 2 scoops of bipro preworkout- 40g protein, 2 scoops of bipro afterworkout- 40g protein, which would bump my protein intake to 321 grams of protein a day, still taking note that i will be 144 by sept. 4. Yeah that is like 2.2 times my bodyweight for protein. The only problem with so much protein is nitrogen waste, which could effect my kidneys. Whey is only 16% utilized as protein as the rest is used as glucose calories since the nitrogen atom gets stipped away causing nitrogen waste which is not good for kidneys and the liver since it converts it the nitrogen to urea and you piss it all out later. Eggs are 50% utilized with no nitrogen waste, then if you have a free form powder of the 8 essential amino acids then supposbly they are 99% utilized as protein with only 1% of it being used as energy or glucose creating nitrogen waste. I got this info from a company selling a free form amino acid powder. It all made sense when i read it, i hope its not bullshit talk about certain proteins, and a percentage of them gets converted to glucose. But if its all true i found a very cheap way of getting all the 8 essential amino acids as you need all 8 of them in your body at the same time for protein synthesis to occur. Also taking free form will avoid going through the complicated digestive process and the need of digestive enzymes to degrade the protein, such as trypsin and chymotrypsin.
Here is the cheap powder from bulknutri - http://www.1fast400.com/?products_id=1975 or 1000g for $50. 15 grams preworkout and 15 grams postworkout would completely beast your body with protein synthesis. Enough for a whole month at those two doses a day for $50 a month. The only problem is that it probably tastes like complete shit. So maybe capsuling it and taking 10 caps preworkout and 10 after. Then again thats a hell lot of capsules. I just really believe in the theory of free aminos and them getting completely utilized. Any thoughts?
Here is the cheap powder from bulknutri - http://www.1fast400.com/?products_id=1975 or 1000g for $50. 15 grams preworkout and 15 grams postworkout would completely beast your body with protein synthesis. Enough for a whole month at those two doses a day for $50 a month. The only problem is that it probably tastes like complete shit. So maybe capsuling it and taking 10 caps preworkout and 10 after. Then again thats a hell lot of capsules. I just really believe in the theory of free aminos and them getting completely utilized. Any thoughts?
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theprofessor
New member
on diet maybe swap bedtime milk with all natural peanut butter..
YoungIntricateMuscle
New member
How about adding wholewheat bread with peanut butter and 2 tbsp unsweetened jelly to the last meal. Oh shit that's a hell lot of food.
A
Anthrax Invasion
Guest
Alright, IYM - you need to learn to space out your posts buddy. I'm not reading all of that.
The first thing I caught, and will comment on, is that you do NOT need 40 grams of protein pre- and post-workout. One scoop (for me that's 23 grams, ON 100% Whey) is fine pre- and post. Hell, you really don't even need THAT much. Don't go crazy - that won't make and break your gains. Eat 4-6 large or fairly large meals daily, with protein and veggies in each. That's it. Train right (i.e., get stronger in the 3-8 rep range), and look for an increase of 0.8 to 1.0 pounds on the scale every week.
Please, do not make the same mistakes as a lot of us - focus on these major details ONLY. Do not get caught up in ANYTHING else.
The first thing I caught, and will comment on, is that you do NOT need 40 grams of protein pre- and post-workout. One scoop (for me that's 23 grams, ON 100% Whey) is fine pre- and post. Hell, you really don't even need THAT much. Don't go crazy - that won't make and break your gains. Eat 4-6 large or fairly large meals daily, with protein and veggies in each. That's it. Train right (i.e., get stronger in the 3-8 rep range), and look for an increase of 0.8 to 1.0 pounds on the scale every week.
Please, do not make the same mistakes as a lot of us - focus on these major details ONLY. Do not get caught up in ANYTHING else.
YoungIntricateMuscle
New member
yeah i know. I do only use 1 scoop pre and post. Im a hardgainer, so its very tempting to use 2 scoops, on the other hand im getting enough. Yes i agree with you on focusing on major details like training hard, total calories, and being consistent. But when you are on a bodybuilding diet, the foods you eat are not that enjoyable and you get use to just eating for a cause not satisfaction and end up wanting to perfect your diet no matter how much you need to eat.
YoungIntricateMuscle
New member
Also, you never know when something might work, so it doesn't hurt to try. If it works, then what the heck, why not. Sometimes you need to make mistakes to learn from then, otherwise you will never learn. Learning is time and trial and error, not just consistently doing same thing day in and day out. What i want to figure out is the porportion of protein, carbs, and fats. Thats the only details i want to be able to perfect. Also keep in mind that my goal of gaining 20 pounds of lean muscle in 10 months is not that simple as 4-6 meals a day and getting stronger within each week.
Based on the article here http://www.johnberardi.com/articles/nutrition/masseating_1.htm (nice find, FS) I need a total of 3,548 calories a day just to maintain.
RMR= 22 x 55 + 500 = 1700 calories
1.6-1.7 for Moderate (some activity during day)
RMR x Activity Factor = 1700 calories x 1.6 = 2,734 calories
Intense free weight lifting... 6
Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
61kg x 1.5 x 6 = 549 calories
TEF(thermal effect) = RMR x 0.15 for high protein diet (more than 1 gram per pound of bodyweight)
1700 calories x .15 = 255 calories
RMR plus activity factor 2,734 calories + cost of weight training 549 calories + and TEF 255 calories and we get a grand total of about 3538 calories
On the days I don’t workout assuming I workout 3 times a week, I get in an extra 1647 calories per week assuming I have a cheat day on Sunday and get around 3,000 calories on the cheat day. (549 x 3 days = 1646 calories). So an extra 1647 calories per week is not bad. That means I am getting about an extra 170 grams of protein, 140 grams carbohydrates, and 70 grams fat,Now I just need to figure out exactly how much extra protein, carbohydrates, and fat in surplus I need.
Based on the article here http://www.johnberardi.com/articles/nutrition/masseating_1.htm (nice find, FS) I need a total of 3,548 calories a day just to maintain.
RMR= 22 x 55 + 500 = 1700 calories
1.6-1.7 for Moderate (some activity during day)
RMR x Activity Factor = 1700 calories x 1.6 = 2,734 calories
Intense free weight lifting... 6
Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
61kg x 1.5 x 6 = 549 calories
TEF(thermal effect) = RMR x 0.15 for high protein diet (more than 1 gram per pound of bodyweight)
1700 calories x .15 = 255 calories
RMR plus activity factor 2,734 calories + cost of weight training 549 calories + and TEF 255 calories and we get a grand total of about 3538 calories
On the days I don’t workout assuming I workout 3 times a week, I get in an extra 1647 calories per week assuming I have a cheat day on Sunday and get around 3,000 calories on the cheat day. (549 x 3 days = 1646 calories). So an extra 1647 calories per week is not bad. That means I am getting about an extra 170 grams of protein, 140 grams carbohydrates, and 70 grams fat,Now I just need to figure out exactly how much extra protein, carbohydrates, and fat in surplus I need.
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A
Anthrax Invasion
Guest
This is what I mean regarding thinking too much. Since you claim you have a lot of trouble adding weight, take your bodyweight, multiply it by 20, and eat that amount for a week or two.
Don't gain? Add 200-300 more calories. Do that until you see the scale going up 0.8 to 1.0 pounds a week.
Get a scale with a 0.2 lb. gradient, weigh yourself every morning after you go to the bathroom, preferably in the same clothing (my socks change my weight by 0.2 lbs.) so you get accurate results. Every seventh day, aim to see that weight increase.
Don't gain? Add 200-300 more calories. Do that until you see the scale going up 0.8 to 1.0 pounds a week.
Get a scale with a 0.2 lb. gradient, weigh yourself every morning after you go to the bathroom, preferably in the same clothing (my socks change my weight by 0.2 lbs.) so you get accurate results. Every seventh day, aim to see that weight increase.
YoungIntricateMuscle
New member
oh.....i get what you are saying by gradually increasing calories as to not rapidly gain gain fat on they way. Man taking steroids is so much easier then this shit. No wonder supplement companies make so much money by advertising to lazy people, and the guys who own the companies probably look like shit. Well, most of them.
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