Fed The Fuck Up With Being Skinny, This Time For Real

[FORTUNE]

ok its 100% time now, fuck this skiny shit i cant stand it, if you look at my post history i was the SAME weight 2 years ago!!! 2 fucking years.

quick history, had a typical first year university, got drunk 100+ times off beer, ate poorly in residence, smoked far too much weed (still do) now im back on track, got a membership to a awesome fitness place, just reading my old posts and seeing these gigantic humans in the gym, and having my own house now with my own 2 fridges, i can do it.

im going shopping in an hour, im 147 lbs 6 foot 3, ripped hard been working out for 2 months solid now, serious shit too, benchpress, squats and deadlifts are the KEY ive done my research, i build everything else in my workout off this.

so im wondering what to buy, HEAVY BULKING MODE. need for real 20-30 lbs. ive been lazy and off point, however a lot has been out of control, i worked in the forest for 200+ days with very sketchy diet etc.

now im here, im focused im thinking

COTTAGE CHEESE (shitloads)
OATMEAL??
OMEGA 3 EGGS (shitloads)
TUNA (already have shitloads)
LEAN CHICKEN BREASTS (50+ frozen)
flax seed?
pysliium husk fiber
bagels and cream cheese
SIDEKICKS pasta (i love this shit straight up)



what else to buy, im getting used to eating 6 meals a day. im very concerned about breakfast and my shitty sleep patterns, which i will get back to (soemwhat normal) soon also i need to reduce the amount of weed i smoke, i have an extremely high tolerance have been smoking almost daily for 3 years, kind of boring almost now.

need more food ideas, EF im gonna do this for real, and keep everyone updated, also, is MR.X still around? i know this guy is a fucking genius.

oh ya i got:

100% whey isolate powder (canadianwhey.com)
no2 pills

will use creatine after xmas also

also ive done steroids before when i was only 18 and a half and 135 lbs, a TERRIBLE, FOOLISH, IDIOTIC mistake, 35mg/day of dianabol (methylandrostenolone) some serious shit, fucked me up, i did nolva and clomid, but im obivously not touching roids till im well over 200 lbs and have a huge muscle base, the shit is fucking serious and no joke, i wish there were more ppl to tell me i was a fucking idiot.
anways thats my deal yo, help me out peeps i think i can finally get my game on track!!

love yall bors!

 

[calitrainman]

A good idea would be to figure out what your daily caloric needs are. Then get a rough estimate of how much you would typically burn for cals in a day. To gain, u would have to consume more than you burn. In which case it might be difficult to pull off if you go with alot of high-fiber foods, as you would be full, but might not be consuming enough calories to gain weight. Gotta accept that some fat is gonna come along with weight gain. To keep fat gain as minimal as possible, try a ratio of 45/40/15 (carbs/protein/fat) or something close to that. More details on that can be found on a few posts in here

Extra lean beef and some fruits/vegetables are a couple more suggestions.

 

[FORTUNE]

thanks man ....i forgot to mention ill be stocking up on fruits and vegetables

i love blueberries, strawberriers, grapes, BANNANAS (3 per day) etc
some apples maybe also

hey should i also be taking a tbsp. of extra virgin olive oil per day also?

thanks for the repplies

 

[RADAR]

at 19 i weighed 115 pounds, i reached my heaviest 280 after i turned 50.

Heres some important info.What is the most anabolic substance known to man? If you said food then you are 100 percent correct. It is absolutely impossible to put muscle on without enough nutrients to support the process. You can train day after day, month after month, and still see absolutely nothing new in the mirror if you are not eating enough.

Taking this into consideration, it would stand to reason that the more food you consume, the higher an anabolic response your body will have after a brutal workout. So if you were looking for a muscle building magic bullet then you have no further to look than your refrigerator! Go stand in your kitchen for a minute. Look around, you are completely surrounded by the most anabolic substance in the world! You can almost feel its power as if the cabinets were about to explode. For if you consume the correct amount of macronutrients you will undoubtedly experience a surge of muscle growth that you never imagined possible!

Everything I have ever done has been to the extreme. Whether at work or play I have always attempted to break barriers. I believe that this is the mentality a bodybuilder must have if he/she is to succeed! Therefore, you can imagine what transpired when I first discovered the anabolic power of food. I stuffed myself with it!

Make no mistake about it, you will never become huge on 2,500 calories a day! No matter what any sell out magazine tells you. I know that allot of you are thinking, " what about my abs? I don't want to lose sight of them." Have you ever seen pro bodybuilders in the off season? They are tanks! Lee Priest competes at 225 and has gotten up to 300 pounds in the off season. While I am not going to ask you to go to these extremes, you must sacrifice by gaining a small amount of fat if you ever hope to add serious muscle mass. Guess what? When you diet the fat off after a bulk, your abs will still be there, and with them, a whole new layer of lean muscle mass that you can show off at the beach! Remember bodybuilding is a process of building the body up and then chiseling it down again. You must understand that you cannot build anything without the proper materials and that is what "Diet" is all About. Here's what I am going to do, I will post a mass building diet that is meant to build muscle, while keeping fat gain to a minimum. I will accomplish this by sticking with extremely clean eating!
Components :



Protein - I can talk all day long about the importance of protein! But I will sum it up by saying that this macronutrient contains the building blocks of muscle tissue! Without the proper amount of protein you can kiss muscle gains goodbye! I would recommend a minimum of 1 to 1.5 grams per pound of body weight a day from sources such as chicken, fish, turkey, steak, skim milk, egg whites and protein powders. Therefore, if you weigh 200 pounds, you should consume 200 to 300 grams per day. Lastly, I would stay away from foods such as bacon and ribs. All the meat you eat should be lean.

Carbohydrates - Obviously you cannot induce muscle growth without intense workouts. Well, there is no way that you can train at an optimal level without the bodies chief source of fuel. The Carbohydrate. This macronutrient not only fuels us, but it releases one of the body's most anabolic hormones in response to its ingestion. This hormone is called insulin, and it increases the uptake of protein into our muscles tremendously. Carbs also spare protein so that it can be used to build muscle as opposed to being burned as energy (see note). You should consume 2.5 to 3.5 g of carbohydrates a day. That said, a 200 pound man would consume 500 to 700 grams of carbs a day from complex carbohydrates such oatmeal, and wheat bread.

Note: The body has the capability to convert other macros into glucose. Such a process is known as gluconeogenesis. Mr. Knowlden discusses this in The Window Of Opportunity. Here is an excerpt:

Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your body’s way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy, your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void.

Essential Fatty Acids - Fat intake, namely from EFA's, are vital to your progress. Essential Fatty Acids help with countless areas in our bodybuilding lifestyle. For more information on this, refer to, Essential Fatty Acids - An In Depth Analysis.

Calculating Your Calories

I discuss caloric calculation in 13 weeks to burning fat the diet. You can go to the exact section by clicking here. Here is what you must understand: even though food is extremely anabolic, a general rule of thumb, is that the higher you raise your caloric intake, the more fat you will store. You can minimize this through clean eating, and slowly raising your calories. For example, say your maintenance is 3, 000 calories per day, you might tack on an additional 250 calories the first week to increase muscular gains. On that low an increase, fat gain will be negligible to non-existent! If weight gain fails, then increase your intake slowly again.

Sample Meal Plan

The following diet is over 4,500 calories, you will of course adjust it to your daily needs as calculated above.

Meal One
Calories
Carbs
Protein
Fat

5 egg whites
60
0
18
0

2 whole eggs
144
0
12
10

1 cup Oatmeal 300
54
10
6

1 medium sized apple
90
23
1
0

Total
594
77
41
16




Meal Two
Calories
Carbs
Protein
Fat

7 oz chicken breast 217 0 45 4
1 cup Oatmeal 300
54
10
6

Total
517 54 55 10



Meal Three
Calories
Carbs
Protein
Fat

6 oz Tuna
186 0 39 3
4 slices wheat. bread 440 104 8 2
Total
626 104 47 5



Meal Four (PW shake)
Calories
Carbs
Protein
Fat

45 Grms Dextrose 180 45 0 0
45 Grms Dextrose 180 45 0 0
46 grams of Whey
220 6 46 3
Total
580 96 46
3




Meal Five
Calories
Carbs
Protein
Fat

1 Cup of Oatmeal 300
54
10
6

1 Large Sweat Potato 150 35 3 1
2 turkey Burgers 260 2 48 6
Total
710 91 61 13



Meal Six
Calories
Carbs
Protein
Fat

8 oz fish 258 0 45 9
1 Large Sweat Potato 150 35 3 1
Total
408 35 48 10



Meal Seven
Calories
Carbs
Protein
Fat

8 oz fish 258 0 45 9
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
548 6 47 35



Meal Eight
Calories
Carbs
Protein
Fat

1 Cup Cottage Cheese 220 5 45 2
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
510 11 47 28



Daily Totals
Calories
Carbs
Protein
Fat

Nutrient Grams
4,500
474
392
120


This articles was meant to build a solid foundation. A foundation based on the following fact: " If you want to be one of the Big Boys you've got to eat like the big boys!"



Now its "Time to get big"

RADAR

 

[thelion2005]

I applaud the outstanding advice that RADAR has provided. A simple plan of high quality food, basic bodybuilding exercises, and complete recovery will result in a dramatic physical change along with improved health.

I did note that you (fortune) stated:

"also ive done steroids before when i was only 18 and a half and 135 lbs, a TERRIBLE, FOOLISH, IDIOTIC mistake, 35mg/day of dianabol (methylandrostenolone) some serious shit, fucked me up, i did nolva and clomid, but im obivously not touching roids till im well over 200 lbs and have a huge muscle base, the shit is fucking serious and no joke, i wish there were more ppl to tell me i was a fucking idiot."

Please don't be so critical of yourself.

It was very common some years ago for MDs to administer low dosages of dbol to underweight patients to jump start the patient's system for weight gain. At 18, I was a 145 pound stick who had this done by my MD. I was working out in the basement and moved up to 165 over 6 months.

I don't know your full story of course ... but you are not an idiot.

Best of luck to you.

 

[camshaft]

terrific post RADAR

 

[KickScrew]

Yeah RADAR, awesome info

 

[JKurz1]

Nice post bro......also, peanut butter, almonds, lean beef, peanuts and COTTAGE CHEESE!!! Good fats = TESTOSTERONE! Don't skimp....and for god sakes, don't PITCH THE EGG YOLKS!!!!!


Although I am one to disagree with using dextrose PW (just my opinion and nothing else) make sure to at least get some ample carbs postwork....I choose oats, whey, berries, egg whites and skim for my shake......

Finally, CARDIO! Keep it! just cut it down to 2-3x a week...it'll help yeep you sane, focused, metabolically charged and leaner than without.......then when you cut, go back to the 6-7 week schedule....

Also TRAINING! I've found 2 on 1 off power movements (speed bench, box squats, deads, hypes, hang cleans) with reps for 5-12 are optimal in every workout......2 days upper body, 2 days lower but all for kill for TESTOSTERONE!

Finally - QUIT FUCKING PARTYING..........1-2 GLASS OF WINE A WEEK IS FINE, AND GET 7-8 HRS SLEEP!

 

[FORTUNE]

yup RADAR thats fucking great info. gonna cut the bullshit out and let yall know how it goes, gonna seriously FEEEEEEEEEEd myself.

i got these ensure drinks too, they seem pretty good actually
per 235 ml can
250 calories
protein 9.4 g
carbs 38



thanks for all the help guys. unfortunatly the dbol was not prescribed by an MD but your info does make me feel a little better, however i know it was a mistake. i am not against roids at all but want to use them once i have reached 'my natural limit' or something near 220 at my height of 6'3 would seem about right

radar man i been tiny like 115 too, hehe its fucked up !!but ya i know i can do it, thanks for the support guys, and ya i can easily cut down the drinking, so thatll be immeditate. im getting 10 hrs of sleep, probably OVERsleeping actually, need to wake up and eat i guess.

thanks again brosd

 

[blackwell33]

Wake up and go for a morning jog.. 20-30 mins.. or more depending on how good of a shape you're in. Jogging in the morning always jump starts my day and makes me feel a lot better and more energetic. Do this on your non-lifting days.. or atleast non leg days. Good luck man, I feel your motivation..