Current Diet

[YoungIntricateMuscle]

yeah...you see fried and junk foods kill my hunger.....i end up eating less....when i eat roasted and boiled foods i can eat all day....Fuck it im just going to start eating everything nonstop untill i became fat as shit

 

[fortunatesun]

They're hard to get down at first. I think it's mother nature's built in warning system. You'll adapt though and even start craving some of it. I'm saying this because when you want to stop bulking and start mainteneance or a cut, it's a useful thing to remember. Sort of like being able to snap yourself out of it.

 

[YoungIntricateMuscle]

yeah i get what you are saying for snapping myself out of it. I haven't been on diet the past 5 days after 5 weeks straight of nonstop dieting. Im getting really discouraged of after 5 weeks only gaining two pounds and i think i lost it all in 5 days. I only have 2 weeks left. Then im flying to russia where my dad lives, and there i wont have access to the gym as frequently as 3 times a week or more. I really wanted to bulk over the summer but i don't know how im going to eat that much in russia and get my workouts in. If i stayed here i could have really made some progress in the 3 months of the summer and come big as hell my final senior year of high school. Im finishing my junior year, and im not happy at all with the hardwork i put it to developing my body so far. I guess i got to eat more. My plan in russia is to do maybe calestenics like variations of pullups, pushups, dips, donkey squats, weighted dips, and to aim at eating 1 kilogram of meat a day, which is equal to 2.2 pounds or 35 ounces. 35 ounces of meat equals about 250 grams of protein. I will eat 1/4 of a kilogram (1/2 pound) of meat 4 times a day to get a 1 kilogram total. Also oatmeal, buckwheat, and potatoes is what eat eat there all the time. And a lot fresh homemade cheese from the marketplace (bazaar). I can't drink the milk they have their. I probably won't be able to eat like this everyday to due being busy going here and there, but i will try. I can't plan anything because everything there is unexpected. There is definitely lots and lots of food there, and at home the fridge is full of meat. Meat is really cheap there. I hope i can pull something off. Thanks for helping.

Also, what type of junkfood should i eat?

 

[SgtSlaughter]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

^^^ good info right there, so true.

True hardgainers have it the toughest IMHO... they HAVE TO eat ALLLLLLL day inorder to gain/maintain.

May the force be with you.... just chew all day, not matta what.. keep eating.

Doesn't matter what.

Now eating healthy and gaining is different, and probably much harder to do... but if you wanna put on some serious mass, just eat.... and eat ALOT.

You should be full constantly thoughout the day. Don't worry about counting anything, just eat. OH.. and the easiest way to pack in calories would probably be milk... liquid calories, ect.

BiggT in the Training board... go check out that good bro to see what he eats to gain/progress...

/drawnoutrant

 

[fortunatesun]

Also, what type of junkfood should i eat?

You want just about anything that's fat-free.

I wouldn't worry about this summer. There's a lot emphasis on weight training there. I'm sure you find it anyhing but a wasteland. Meat, cheese, and oatmeal and buckwheat sound like a good beginning. Just remember, this isn't a sprint but a marathon.

 

[YoungIntricateMuscle]

why fat free.....every gram of fat has 9 calories compared to carbs and protein which only have 4 calories...and fat doesn't make you fat...carbs do...they cause water retention....fat is good for filling out body composition especially for a hardgainer.......also mct's like fractioned and regular organic coconut oil can supply me with lots of extra calories and convert to energy is a substitute of using lots of carbs.....or use that over using lots of carbs since im a hardgainer.......any good meal by meal diets for an entire day for the hardgainer? thanks

 

[fortunatesun]

Fats make you feel less hungry, unlike high GI carbs. For sure mononsatuated fats like olive oil, coconut, etc., and especially fish oils are necessary and even reduce accumulation of unnecessary fats. My feeling is that if you can get away with it, go ahead and increase fat intake, after all everyone's slightly different. Just remember you want to add muscle mass, not get fat.

Check out that articleThe Skinny Bastard Diet

It's not very long and explains things better than I can. It also gives some supplement and diet suggestions. It does'nt list specific meals but give you a breakdown on what your macronutrient values should be. If you want to modify it for increased fat consumption, I say go for it. My personal opinion is that it's something you can fairly consider. On the other hand, I'm not expert enough in this area to make an unqualified call. Just be careful to limit your selection to monounsatuates, MCT's, and especially fish oils and I think you'll do well.

 

[YoungIntricateMuscle]

I think that im not that skinny for that diet because i can gain fat around my midsection if i really wanted to. I really don't want to gain so much water retention and fat around my stomach that will be impossible to withdraw later. There has to be a very good mass diet engineered towards ectomorphs but taken in mind that they can still look pregnant. You only need some much energy to create muscle from amino acids. Any more energy will just be fat, and not muscle, just like a bad AAS cycle. My dad got big as hell in from 20 - 24 and he was skinnier then me and at 5ft 4 120 pounds and got up to 140 in 4 years, all muscle, 6% bodyfat. He never dieted, no supplements, nothing. He did it in russia, where even though they eat a lot of meat, he would probably eat like 2-3 times a day and the last meal would be like up to 110 grams of protein. So he probably got around 90-130 grams of protein a day. I guess that was enough. He got has bench up to 250 taking consideration that he was an ectomorph, very skinny boned, and 5ft 3. Now he is 40 and at 148, and still 6% bf. He was like 11% bf during his teens. He looks like a bodybuilder, and he has symetry everywhere, huge chest, maybe like 17.5 inch arms, completely muscled out back. Maybe since he was so small to begin with, the muscle mass makes him look bigger, better dieted and better trained then he is.

Just my point is, this dieting stuff could really get ridiculous, and there so much you could eat where then it will even be pointless to most ectomorphs to eat so much carbs. Unless they were extremely skinny, then i would tell them the same. But, in my case i just have really skinny bones and narrow shoulders. I necessarily don't have an extremely fast metobalism, and a ridiculously low bodyfat.

Plus there are so much different theories, nothing is proven to work better. But i believe that a very, very knowledgable person, who really nows what he is doing with nutrition, possibly a doctor, or maybe even a group of scientists, could make up a perfect anabolic diet, but i haven't seen anything stand out as far as percentage of fats, and carbs and protein. One source will tell you 1 gram of protein per pound. Another 2-3 grams of protein per pound. Then again we all have different bodies and we have to experiment to how our bodies react to each portion, but then again that is a very complicated process, and you honestly can't tell. You don't know what your body is doing. You can take a guess, but it could be placebo. What happened to God and him giving us a Bible for Muscle Building. If you have any furthere information, i will highly appreciate it. But thanks for the site, i'll try it out maybe.

 

[fortunatesun]

Much of what you say makes sense to me. Genetics can play a role in this also. If it worked for your dad it can work for you, though not always.

It's funny, though, I just ran across another good link that I missed on my first run through. A lot of common sense without putting too fine a point on things: Link

Anyway, best of luck with your summer program. Let us know how things are going.

 

[YoungIntricateMuscle]

Thank you. Wow great aritcle. Nice find, love it. I went to the massive eating part 1 and calculated that i need a total of 3538 calories per day just to mantain. Since i workout 3 times a week and it takes me 549 calories per session then I would be getting an extra 2,196 calories per week (549 calories x 4 days = 2196 extra calories) From those calories i would be getting around 200 grams of extra protein, 180 grams of extra carbs, and 90 grams of fat extra per week. From that how would i calcuate total muscle gain, water retention, and fat increase per week? I heard you need 600-800 grams of extra protein to build 1 pound of muscle. So that might mean i wouldn't be getting enough protein, but then again only around 20% of protein gets utilized the other is changed into glucose so it doesn't really make sense that the extra protein you get per week builds a certain weight of muscle.