Ultimately training and diet is very individual and something youll need to tweak and experiment with, but theres no doubt youll need to eat enough to keep muscle moving in the right direction. I find the little things to really add up in making it easier to get down the required meals. For protein shakes and weight gainer, I always added a few things. Four tablespoons olive oil, 10 tablespoons peanut butter, 10-16 oz milk. If you cant drink regular milk Lactaid or Fairway should work.
Fairway milk is sold at walmart and apparently has 50 percent more protein than the lactaid, so Id go with that brand. I also drink milk throughout the day. 42-64 oz daily usually. Ultimately diet has to be based around digestion. My digestion is bad but over the course of many years Ive adapted to getting in more food by finding what digests quicker and gives the least problems, leaves room for more food later, etc.
Peanut butter can be eaten out of the jar. Cottage cheese. Cheese slices. Sliced meat. Nuts, seeds, string cheese, canned chili (800 calories a can depending, 38 protein). There is alot of non cook protein sources and foods. Those are quick. Olive oil will add 120 calories per tablespoon and various oils like that can be useful. Easier to get down mixed in a shake. Hamburger helper with alot of chop meat can be mixed in advance and eaten throughout the day. The amount of times you eat doesnt really matter. With me, a few large meals works best. I drink alot of milk and have alot of extras between meals though.
Grits, oats, and cream of wheat are very cheap and easy carb sources. Quaker has weight loss and protein version of oatmeal. The protein version has the most protein, the weight loss one has 7 grams per packet, weight loss version has 10. A good protein powder like MTS whey is very versatile and can be mixed into oatmeal as well. The weight gainer probably wont be good for that specifically. MTS whey can be mixed into a sludge like pudding with just a spoon and goes down very easy. No blender needed. That means that you dont need a shaker and can bring it with you.
A very easy method Ive been using for tilapia. I get the large 4 lb bags at walmart. The tilapia are individually wrapped. I boil the tilapia in the bags. Wait til water boils (set at max heat), throw the bags in. Then in 3 minutes or so its done. Just have to wait until they turn white. Inside should be flaky too. You dont even need to clean the pot for a while. Just pour out the water and refill it the next time you use it. It eliminates clean up and is super fast. Tilapia is very high protein and requires very little chewing. Salmon is similiar too , as are many types of fish, but tilapia is very cheap. I will often eat over 100 grams of protein in a sitting with tilapia. Its just protein though, so youll need to fill in with all the other calorie dense shit throughout the day. If you can get 100-138 protein in a sitting from tilapia and then 4 scoops of MTS whey or a similiar protein (another 100 protein), that should be all the protein you need in two meals. Then just get your calories in.
I also go to a store called Deals. I get a shitload of one dollar freezer items. Pumpkin seeds for between meals as well. Those and milk do not fill me up at all. The dollar items fill in all my extra calories. Microwavable meat pockets, breaded cheese sticks, shit like that.
I hate to eat as well and I estimate I was around 105-115 lbs at the same height when I started 21 years ago. I get into the 240s now but it was a very slow process for me. For the first 9 or so years I only used supps that you could get at a health store and didnt mess with on and off anabolics until later. I got most of my size that way. I believe a strong foundation without anabolics will give you a much more permanent muscle and also allow you to get much larger when an if you decide to push beyond your natural limits. No one really knows when they truly hit a limit but when things slow down to almost no progress, no matter how much you try to eat, then things may be drying up. That should take many years however.
For training theres a few things that I always strived for personally. There is no universal routines for anyone, there are some universal concepts. For building muscle its not all about strength but getting stronger will usually result in more muscle over time. The strength I find comes first usually. My training is very different now because I pretty much maxed out progressive resistance. I havent maxed out my strength but I have maxed out what my tendons will be able to handle. Those become the weak links at some point. When the muscle becomes way stronger than the connecting tendons you have to get creative. Progressive resistance wont carry you forever, but I did it for most of my training.
I always hit positive muscle failure on nearly all my sets. This included warm ups. When I say progressive resistance I mean in a more extreme way then usual. I would hit even my warm up sets to failure and pyramid up, each set to failure. I kept detailed records of my sets and would always strive to break records, including warm up sets and the sets up the chain. Then Id pyramid back down on an exercise , move to the next and repeat. Never believed in "shaping" exercises. Everything is a muscle building exercise to me, Ill just make the shit extremely intense and painful, heavy.
By keeping detailed records and not accepting losing reps, I got very strong in all rep ranges and weights. The other benefit was that I was hitting records on my heavier sets in a deficit. Meaning if I was fresh Id be even stronger. Id constantly manipulate exercise order or cut back reps on earlier sets when aiming for specific PRs as well. The deficit challenges the muscle since its heavily pre exhausted.
In my case, I did this at an extremely high volume as well. However , for me its more of an exorcism and vent and went far beyond trying to get a bodybuilding type of result. I believe that hitting failure through the entire pyramid means that no rep range is left unchallenged. It hits the muscle in all ranges.
Ranges of motion are something to fuck with too. Anytime you lessen or increase range of motion it changes how many reps youll get on an exercise. This is important for training around strains or just as a way to stimulate the muscle in a different way. I keep records listed for ranges of motion as well. Such as constant tension style presses, where I dont come down all the way or lockout, compared with fuller reps. You can cycle these ranges to keep PRs coming along with order of movements, modify reps by not going to failure on certain sets, etc. I use alot of constant tension and rarely lockout anymore on presses. Keeps my elbows lasting alot longer and keeps the tension constantly on the target muscle.
Rep speed , holds , rest pause, dropsets, supersets, partial reps, negatives. Mixing techniques like these can extend sets beyond failure. I believe that straight sets with longer rest periods are better for growth and strength, atleast for me, but when the body is beat up or once you got in your main work, dropsets and supersets can be a good way to increase your training volume and density. More sets in less time. It doesnt give you a chance to rest and think about what youre going to do, you just get it done. With all my injuries I incorporate alot of those, but you shouldnt need them at this stage. Might be useful for you as finishers though. Pushing beyond failure I find to be useful regardless. On hammer strength presses its easy to add in some rest pause reps after each set. After rising up the pyramid on an exercise I like to dropset my way down now. Since I finished my main work. So Ill strip the plates down and hit each set to failure often. There is alot of ways to utilize those techniques.
Slower reps, holds and the techs I mentioned are also critical when training around injuries. Pre exhaustion of course too. These all allow you to grow and blast the shit out of the muscle without massive weight. Though I tend to go very heavy anyway. Not as heavy as I would though , if I didnt use these techniques. This type of training is way more painful and intense then one rep maxes or lower rep sets. I have mixed these techniques and had sets that went on for 13 minutes as an example. Training inside of that seering burn for a long time is very beneficial. Look at it like the start of your set when the pain gets intense.
For straight heavier sets that wont be an issue but some rest pause reps will increase the intensity. You can use those other techniques inbetween or as finishers to the pyramid.
With food all that matters is getting it down. Dont concern yourself with protein numbers from magazines. Its marketing bullshit. Most of my size came from 200 grams of protein daily and eating more calories and carbs as needed.
Lastly, its real important to focus on feeling and contracting the muscle for growth, especially with the lats. For me, fast ballistics worked very well. However my back got its largest when I started holding my contractions, mixing in slower reps and really focusing on feeling the muscle cramp and contract. It took me years to really feel a connection with my lats, even though back was one of my strongest areas. For building muscle , those contractions are very important. Less so then using inertia to throw weights around. Though that explosive and looser style worked best for me overall. Everyone has different types of muscle though. Some respond better to slower reps, some faster, etc. Its good to mix up training styles to tear the shit up fully.
KEEP KILLIN THAT SHIT !!
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