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go to the nutrition warehouse on Clyde and get the mass gainer by Precision, it tastes good and comes in a 15lb container for $80 or so (can't remember exactly)
EATING enough
- Thread starter RGS83
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ghettostudmuffin
New member
I'm amazed at how many people have trouble putting on weight. It's as simple as it gets. If you aren't growing, getting heavier, EAT MORE.
I think some people are a little too analytical about what they are eating and the precise ratios of this and that, mainly when bulking. Also alot of people that find it hard to eat simply don't eat that much to begin with and then when they think they are eating alot, they're really eating what I would consider barely maintenance amounts for a serious lifter, if that. You gotta eat 6 or more times a day. 3-4 just doesn't cut it for most.
With a decent protein powder it is very easy to put on weight. ALot of people say well you can only utilize 30-40 grams of protein at any given time. This is the dumbest thing EVER said in bodybuilding probably. I drink between 3-4 protein shakes a day with 60 grams whey and 16-20oz of milk. So my shakes usually have around 75-80 grams protein. So I can pull in around 240-320 grams protein a day from just the shakes with no gas or intestinal problems. It depends on the quality of the whey and it helps if it has digestive enzymes.
Throw in a tuna sandwhich, a cheese sandwhich, a plate of scrambled eggs and a glass of milk with each of those and I average 350-430 grams protein a day and WHO KNOWS how many carbs. EASY. Sometimes slightly less, usually at the high end of that figure and more than that on weekends.
You know you aren't eating enough if you ever feel hungry while bulking. You should eat frequently enough with a large enough amount of food that you aren't hungry at all. It can feel like a chore at times, but if you want to gain, you gotta do what you gotta do.
Alot of times I'll drink a protein shake in the middle of the night or I feel ravenous by the time I wake up.
You gotta fuel the furnace.
I think some people are a little too analytical about what they are eating and the precise ratios of this and that, mainly when bulking. Also alot of people that find it hard to eat simply don't eat that much to begin with and then when they think they are eating alot, they're really eating what I would consider barely maintenance amounts for a serious lifter, if that. You gotta eat 6 or more times a day. 3-4 just doesn't cut it for most.
With a decent protein powder it is very easy to put on weight. ALot of people say well you can only utilize 30-40 grams of protein at any given time. This is the dumbest thing EVER said in bodybuilding probably. I drink between 3-4 protein shakes a day with 60 grams whey and 16-20oz of milk. So my shakes usually have around 75-80 grams protein. So I can pull in around 240-320 grams protein a day from just the shakes with no gas or intestinal problems. It depends on the quality of the whey and it helps if it has digestive enzymes.
Throw in a tuna sandwhich, a cheese sandwhich, a plate of scrambled eggs and a glass of milk with each of those and I average 350-430 grams protein a day and WHO KNOWS how many carbs. EASY. Sometimes slightly less, usually at the high end of that figure and more than that on weekends.
You know you aren't eating enough if you ever feel hungry while bulking. You should eat frequently enough with a large enough amount of food that you aren't hungry at all. It can feel like a chore at times, but if you want to gain, you gotta do what you gotta do.
Alot of times I'll drink a protein shake in the middle of the night or I feel ravenous by the time I wake up.
You gotta fuel the furnace.
JKurz1
Banned
I'm never hungry when bulking unless I add cardio in the am....it's kinda a wash though and prob. the biggest reason the scale doesnt move...........the calories I'm consuming are offset by the cardio..........so, its a win/lose...........
hey ghetto - what are your stats? You sound like you eat a ton, can't fathom that you are not a little chunky........so, what's your story, sorry if youve posted it before.
hey ghetto - what are your stats? You sound like you eat a ton, can't fathom that you are not a little chunky........so, what's your story, sorry if youve posted it before.
ghettostudmuffin
New member
Ya, I'm a little on the heavy side, but I'm cool with it.
I'm 5'8 1/2", 210lbs right now. I don't have an accurate measure of my BF%, but going off the mirror it's prolly 17-18%.
That's high for alot of people, especially bodybuilders, but I hold it pretty well. I don't have a gut, but I have some chub. MY waist measurement is 37", but I've got a solid 6 pack underneath the chub haha, because I train my abs heavy with weight and sidebends. With clothes on you wouldn't think I'm chubby, but definitiley not lean either. I'm basically a mesomorph with some endomorph tendencies. My hip bones are pretty wide(endomorph) which is part of the wide waist measurement, but so are my shoulders.
I could stand to drop 5% too look halfway decent with a shirt off, but I just don't care right now about that. I just want to get bigger and stronger and chub is gonna come along because of the caloric surplus. I'm not a dumbo though, I eat fairly clean, but moderate to high fat by msot bodybuilders standards. No pop, candy, fast food etc.
I know quite alot about diet and cardio, but I defintiely don't claim to be lean or even semi-lean at this point.
As for what I eat, well a typical day might look like this:
meal 1
3-4whole eggs, 4 whites scrambled, 2 pieces whole wheat flax bread, glass of milk
meal 2
MRM protein shake 50-60 grams+milk
meal 3
tuna sandwhich on flax bread and milk
meal 4
protein shake etc.
meal5
Dinner-could be anything, but it won't be processed or fast food
meal6
protein shake etc.
If I can squeeze in another meal it's usually a cheese sandwhich on flax bread with, you guessed it, milk.
I've been drinking about half a gallon of milk a day since I was a kid. I'd probably lose a few % BF just by dropping it from my diet, but that ain't gonna happen. It is my favorite food. When I lift I generally drink about 3/4 gallon a day. It's easy when you have a glass with every meal and mix every protein shake with it. It's part of the reason I find bulking up very easy to do.
It's defintiley not the low fat, or pure complex carb way to bulk, but I like it.
When I get big enough and strong enough, then I will cut down. Probably be several years before I do though. I would not drink this much milk if I was cutting and would limit it to 3 glasses of 1% a day which I would add to my total carb allowance every day. Plus I'd eat more veggies, all complex cept the milk.
I'm 5'8 1/2", 210lbs right now. I don't have an accurate measure of my BF%, but going off the mirror it's prolly 17-18%.
That's high for alot of people, especially bodybuilders, but I hold it pretty well. I don't have a gut, but I have some chub. MY waist measurement is 37", but I've got a solid 6 pack underneath the chub haha, because I train my abs heavy with weight and sidebends. With clothes on you wouldn't think I'm chubby, but definitiley not lean either. I'm basically a mesomorph with some endomorph tendencies. My hip bones are pretty wide(endomorph) which is part of the wide waist measurement, but so are my shoulders.
I could stand to drop 5% too look halfway decent with a shirt off, but I just don't care right now about that. I just want to get bigger and stronger and chub is gonna come along because of the caloric surplus. I'm not a dumbo though, I eat fairly clean, but moderate to high fat by msot bodybuilders standards. No pop, candy, fast food etc.
I know quite alot about diet and cardio, but I defintiely don't claim to be lean or even semi-lean at this point.
As for what I eat, well a typical day might look like this:
meal 1
3-4whole eggs, 4 whites scrambled, 2 pieces whole wheat flax bread, glass of milk
meal 2
MRM protein shake 50-60 grams+milk
meal 3
tuna sandwhich on flax bread and milk
meal 4
protein shake etc.
meal5
Dinner-could be anything, but it won't be processed or fast food
meal6
protein shake etc.
If I can squeeze in another meal it's usually a cheese sandwhich on flax bread with, you guessed it, milk.
I've been drinking about half a gallon of milk a day since I was a kid. I'd probably lose a few % BF just by dropping it from my diet, but that ain't gonna happen. It is my favorite food. When I lift I generally drink about 3/4 gallon a day. It's easy when you have a glass with every meal and mix every protein shake with it. It's part of the reason I find bulking up very easy to do.
It's defintiley not the low fat, or pure complex carb way to bulk, but I like it.
When I get big enough and strong enough, then I will cut down. Probably be several years before I do though. I would not drink this much milk if I was cutting and would limit it to 3 glasses of 1% a day which I would add to my total carb allowance every day. Plus I'd eat more veggies, all complex cept the milk.
JKurz1
Banned
you didnt get to a size 37 oant on that diet............trust me.....so, what do you REALLY eat? Sure those are your meals, but that diet you posted would have you sub 200............just my opionion, you;'ve neglected topost the weekends, or snacks............that's less than a 2000 calorie diet unless your shakes are loaded...........carbs are way light.............cmon bro....GhettoStudMuffin said:
ghettostudmuffin
New member
LOL. Just because my waist is 37 doesn't mean I don't know what I'm doing, or lying lol. I have the smallest of small love handles, BARELY. That's being overly critical too. I'm not one of these guys that comes on saying he's 8%BF when he's really 12% or something. For all I know my BF% may be 15%.
I also mentioned my hips are naturally wide. At 10%BF I doubt my waist would be smaller than 34". At 165lbs in highschool it averaged 32" and I was probably 13%BF then. I'm bigger and thicker overall structurally now then I was then.
You might realize that there are people naturally bigger and thicker built than you and your preconceived notions of what some one's measurements should be. Just eating normally and sub 200grams protein a day I don't go below 190lbs, and that's with swimming and jogging each 2x a week in the past.
Ya, I obviously didn't add everything in because I just posted my basic diet. Don't have snack foods. What I eat is what you see listed. I may have a glass or 2 of juice a day, but for the most part it's water. I also alot of times drink a protein shake in the middle of the night.
Your math needs work because if you really look you can see I take in quite abit of carbs and alot of protein. Let me break it down for you on an average day.
total protein consumption from protein powder alone=150-240, usually 240 cuz I drink another shake in the middle of the night, ED.
total protein consumption from milk alone=minimum 16oz per shake and meal and prolly closer to 20oz= 96-120 ED
eggs alone=30-36 ED
tuna alone 30 ED
cheese alone=at least 20 Ed
Dinner alone=30-40 ED
That's not including the protein from the bread.
So minimum protein intake per day is generally around 356 grams to a max of 486grams protein ED. Hmm? Guess I didn't add it all up right before. That's what I take in on an average day from protein alone.
Carbs?=18-24 for protein powder
milk=144-180
bread=72
dinner=50-75
1-2 glasses juice=40-100?
total carbs=minimum of 324 and maximum of 481 ED
Fat?
eggs 18-24
milk 60-87.5
protein powder 18-21
cheese? 15-20+
dinner 25+
bread 8-16
total-minimum of 144 to maximum of 193.5
lets add up the total daily calories shall we?
protein= 356-486
carbs= 324-481
fats= 144-193.5
minimum calories ED=4026
maximum calories ED=5605
So I take in between 4026 and 5605 calories on any given day and it's more likely in the middle of those 2 except on weekends where it's near the higher.
That's my diet breakdown. It works. I'm not a fatty, but I have some chub, my metabolism may be faster than yours because despite what you think of my 37" waist, it ain't fat, but not lean either. I don't get fat off this many calories per day or off that much total fat. In fact, I feel like crap without enough fat in my diet. I'd rather cut carbs more than fats on a diet.
There it is all layed out for you to see.
Every time I hit the gym I make PR's. EVERY TIME. At least 1 bare minimum and usually alot of PR's or a PR on every exercise.
5'8 1/2", 210lbs
neck 16.25"
shoulder from rear from joint to joint 21", not from side of delt to other side
chest relaxed 44.25", expanded 47.5"
waist 37"
upper arm 16", a hair over
forearm straight 12.75"
wrist 7.5"
upper thigh 27"
calf 15 7/8"
ankle 9.25"
Been back in training for "8" weeks now after a 9 month layoff of NO training. I have added .75" to each arm, .25" to neck, .5" to calves, .75" to forearms, and 4" to chest. Progress is outstanding.
I also mentioned my hips are naturally wide. At 10%BF I doubt my waist would be smaller than 34". At 165lbs in highschool it averaged 32" and I was probably 13%BF then. I'm bigger and thicker overall structurally now then I was then.
You might realize that there are people naturally bigger and thicker built than you and your preconceived notions of what some one's measurements should be. Just eating normally and sub 200grams protein a day I don't go below 190lbs, and that's with swimming and jogging each 2x a week in the past.
Ya, I obviously didn't add everything in because I just posted my basic diet. Don't have snack foods. What I eat is what you see listed. I may have a glass or 2 of juice a day, but for the most part it's water. I also alot of times drink a protein shake in the middle of the night.
Your math needs work because if you really look you can see I take in quite abit of carbs and alot of protein. Let me break it down for you on an average day.
total protein consumption from protein powder alone=150-240, usually 240 cuz I drink another shake in the middle of the night, ED.
total protein consumption from milk alone=minimum 16oz per shake and meal and prolly closer to 20oz= 96-120 ED
eggs alone=30-36 ED
tuna alone 30 ED
cheese alone=at least 20 Ed
Dinner alone=30-40 ED
That's not including the protein from the bread.
So minimum protein intake per day is generally around 356 grams to a max of 486grams protein ED. Hmm? Guess I didn't add it all up right before. That's what I take in on an average day from protein alone.
Carbs?=18-24 for protein powder
milk=144-180
bread=72
dinner=50-75
1-2 glasses juice=40-100?
total carbs=minimum of 324 and maximum of 481 ED
Fat?
eggs 18-24
milk 60-87.5
protein powder 18-21
cheese? 15-20+
dinner 25+
bread 8-16
total-minimum of 144 to maximum of 193.5
lets add up the total daily calories shall we?
protein= 356-486
carbs= 324-481
fats= 144-193.5
minimum calories ED=4026
maximum calories ED=5605
So I take in between 4026 and 5605 calories on any given day and it's more likely in the middle of those 2 except on weekends where it's near the higher.
That's my diet breakdown. It works. I'm not a fatty, but I have some chub, my metabolism may be faster than yours because despite what you think of my 37" waist, it ain't fat, but not lean either. I don't get fat off this many calories per day or off that much total fat. In fact, I feel like crap without enough fat in my diet. I'd rather cut carbs more than fats on a diet.
There it is all layed out for you to see.
Every time I hit the gym I make PR's. EVERY TIME. At least 1 bare minimum and usually alot of PR's or a PR on every exercise.
5'8 1/2", 210lbs
neck 16.25"
shoulder from rear from joint to joint 21", not from side of delt to other side
chest relaxed 44.25", expanded 47.5"
waist 37"
upper arm 16", a hair over
forearm straight 12.75"
wrist 7.5"
upper thigh 27"
calf 15 7/8"
ankle 9.25"
Been back in training for "8" weeks now after a 9 month layoff of NO training. I have added .75" to each arm, .25" to neck, .5" to calves, .75" to forearms, and 4" to chest. Progress is outstanding.
I thought this was useful in figuring out approximate cals/protein/carbs/fats in foods that don't have the facts listed:
www.ntwrks.com/~mikev/
gave me a better idea on some stuff anyways
www.ntwrks.com/~mikev/
gave me a better idea on some stuff anyways
humm...
okay, so i suppose my follow up would be this:
If i weigh in at just shy 160lbs, at 5'11... my goals are to but on *some* muscle mass (nothing massive or crazy), then strength, then cut (but i have to have more muscle to cut)
-I'm doing the 5x5 right now, workouts range from 50min - 1h20min, Mon, Tues, Thurs, Fri.
-I think I really gotta start adding in some cardio
hah.
-At that roughly how many cals. should i intake a day. I know about 1-1.5g of protein per lean body weight, but overall cals?
-And with that, would it cause me to get fat or build more muscle given my current routine (OR how much cardio would be needed to counter that?? )
-I don't know if i'll buy the Muscle Milk, or just go homemade gainer - depends how fat the cheaper homemade will make me...
BUT WHERES A GOOD PLACE TO BUY PROTIEN AT A GOOD PRICE. to buy in Canada it's about $50 for 5lb, or $100 for 10lbs... was thinking of buying a big bag of it somewhere, but not sure where.
thanks
Ryan
okay, so i suppose my follow up would be this:
If i weigh in at just shy 160lbs, at 5'11... my goals are to but on *some* muscle mass (nothing massive or crazy), then strength, then cut (but i have to have more muscle to cut)
-I'm doing the 5x5 right now, workouts range from 50min - 1h20min, Mon, Tues, Thurs, Fri.
-I think I really gotta start adding in some cardio
hah.-At that roughly how many cals. should i intake a day. I know about 1-1.5g of protein per lean body weight, but overall cals?
-And with that, would it cause me to get fat or build more muscle given my current routine (OR how much cardio would be needed to counter that?? )
-I don't know if i'll buy the Muscle Milk, or just go homemade gainer - depends how fat the cheaper homemade will make me...
BUT WHERES A GOOD PLACE TO BUY PROTIEN AT A GOOD PRICE. to buy in Canada it's about $50 for 5lb, or $100 for 10lbs... was thinking of buying a big bag of it somewhere, but not sure where.
thanks
Ryan
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