Novice eater looking for help =(

[shadowbox]

Alrite i went on the ANPB for 2.5 weeks and lost about 12 or 14 pounds and im very content with that...but my problem is this:

Ive had a gym membership for almost a year and have yet to make anything other then OK gains..take my bench for example i started out working with about 120lbs back in august and now i bench sets with 155..not much of a gain for a whole year almost and i will admit ive taken breaks in between...i want to get something straight though im guessing the half of the battle ive been losing is because i never tried bulking or really going on a diet that was based around the fact that im working out

so will someone please help me actually make gains by recommending a diet plan? thanks all

 

[JoBu]

First off, you added almost 30% to your bench in 9 months...that's big gains in my opinion! Keep working hard and the weights will continue to go up. But, you certainly can tailor your diet for max gains. I'll get you started and I'm sure others will add.

I'd suggest a balanced diet with lots of complex carbs...brown rice, oats, whole grain bread...good fats...olive oil, flax oil, almonds, walnuts, peanuts/butter, cold water fish...and of course protein...chicken, beef, milk, tuna, eggs, and other fish. The stuff Ilisted above are typically considered staples of a solid diet for an athlete...including body builders. Pick up a drum of prot powder..Optimum Nutrition is inexpensive and good quality. Aim for 2 shakes per day and 4 whole-food meals...6 "meals" total of about 500 cal each is a good start depending on your current stats. There are a ton of suppliments out there, but I like to keep it simple. G-Plenish from the EF Store, creatine, and a good milti vit. I also like After Max prot mix by Optimum Nutrition for post-workout shakes. Lift hard, eat big and clean and grow.

 

[getatme1]

What is ANPB ?? Where do i get it ..and how much cardo were you doing with it to lose 12 to 14lbs in 2.5 weeks ?

 

[JoBu]

all natural peanut butter diet...search ANPB on the diet board and you'll find what you seek.

 

[shadowbox]

Yeah i mean i know i added a decent amount of weight to my bench but most of it was just beginners gains i figure and the thing is lately i havent progressed at all which kinda sucks..ive been doing 5x5 with 155 and ive been stuck there so im lookin to change my diet

 

[JoBu]

When you hit a plateau in training it's usually a good idea to change up your lifting too. So you've been doing 5x5 for a while now and the gains have leveled out...so mix it up with a couple high rep days...try 3 sets of 15 on the bench for a few workouts or do it every other with the 5x5. Or change your 5x5 lift to inclide db presses. Point is to throw something different at your muscles and make them respond. This isn't to say that you shouldn't work on your diet also.

 

[bran987]

Yeah i mean i know i added a decent amount of weight to my bench but most of it was just beginners gains i figure and the thing is lately i havent progressed at all which kinda sucks..ive been doing 5x5 with 155 and ive been stuck there so im lookin to change my diet

have you gotten any advice on your form? because you're right you should'nt have plateaud so soon.

However hte problem could also be you LOST 14 pounds so it would be hard to gain a lot of strength during that time.

also make sure you work out lower body too

And for the guy who asked where to get ANPB, any grocery store.

Jobu it is impossible to read what you write because of your avatar. Every 2 seconds I lose my train of thought completely.

 

[shadowbox]

very true..its confusing though because when i look at the avatar i get two thoughts:

I wanna bang her
&
Is that tree whats holding her up =)

 

[JoBu]

I was under the ipression that he's been lifting 5x5 for about 9 months...I would expect to plateau on any lifting program after 3-5 months without mixing it up. post up your lifting rotation...are you hitting legs and back hard? Squats and deads will help your entire body so don't neglect to heavy compound moves. Also post your current stats so we know where you're at. shadowbox is right...if you were dropping weight you can't expect your strength to go up also.

shadowbox...sorry about the avatar...I changed it so maybe you can stay focused

 

[shadowbox]

almost worked..im a fan of the mini nipples =)

Ok here we go -
180lbs - 6'1"
(only 17 - started out last august but never really full-go until i decided im ready to work hard about 2-3 months ago)

I started 5x5s last month and went up a total of i think 5 pounds - this month hasnt been the best for me though - I never fully dedicated myself to working out my legs but decided I would if I planned on getting anywhere and then boom sprained ankle three weeks ago which is still not 100%

Also I wouldnt say I neglect back although ive never deadlifted before..today I did back and heres what I did:

5x5 Pull Up assist machine (75lbs)
3 sets T-Bar (50lbs)
I usually do another 2-3 sets of rows but felt a little out of it today and therefore went home after that

I completely get saying that if im losing weight I will most likely not make gains but I think I ate more protein on my ANPB diet then I did working out while not on the diet because I made sure I had my 4 or 5 shakes a day