tired of being the small guy

[dt1989]

Hello Gentlemen,


Let me start by saying I am fully aware I am going to get severely criticized for what I am about to say, and I am okay with that.


I have been in and out of the gym for a few years now.
I always give it 100% and I am here now because I want advice and personal help only pertaining to what I want to do, and the best way to do it from experienced people.


I'm 28 years old
5'10"
153lbs

With the build of pee wee herman.

In 2010 I got serious about the gym and my diet.
I did 6 on 1 off without missing a single day.
And I saw 0 physical changes.
I did see an increase in the amount of weight I can lift, but lets be real, who cares? I know the women in my life weren't turned on by the fact that I could bench 150 instead of 100 with the same ol' bird chest I've always had and neither was I... So I gave up the gym for about 8 months.


Now I'm back at it and quickly becoming discouraged as I know where this road leads. (for me anyways)

Here comes the bombshell... I want to get on some anabolics (I know, I know, it's okay for you but not me. I'm far too inexperienced)


After reading someones tag line on here "Insanity is doing the same thing over and over and expecting different results"
I decided to register for this site today... I have been browsing on here for a few weeks and I see a lot of contradicting comments, suggestions, opinions, and attitudes. I've come to the conclusion that there are no definitive right answers and that's okay, like I said before I am just looking for personal advice and all of it is welcome. However I should say that I already have my mind made up and I am going for it.


Right now I'm taking a ton of crap from gnc and it's costing me about $200 a month (and I don't feel like it is worth it)
I have about 15 days worth of supplies left and after that's gone that's it.


Just for grins here is what I'm currently taking and doing:

mega men sport dietary supplement first thing in the morning (usually about 4:30 am)
test d aspartic acid 30 minutes prior to workout
cellucor c4 pre workout 15 minutes prior to gym
gym (30-60 minutes)
amplified mass xxx gainer
2 large meals throughout the rest of the day.
back at gym at 4pm (30-60 minutes)
1 large dinner
sleep by 8:30pm


any advice or direction will be greatly appreciated.
I will be reading through as many threads as possible so eventually I will stumble upon the good advice, however I thought some of you might want to help a brother out and point me in the right direction.


And here are some photos for a little bit of laughter (won't let me because I don't have 20+ post yet)

 

[SinisterUproar]

Add 3 more meals into that and 2 more mass gainer shakes, also another hour in the gym and you will see results

 

[goin on 4T]

You work out for 30 to 60 min?
Wow I am in there too long.
My minimum wo 90 min

All those supps are crap, sorry bro don't mean to be harsh.
Please go to the diet section, learn macros and eating protien not drinking it.

 

[stevesmi]

all that GNC crap isn't gonna do anything for you.

you need WHOLE FOODS.

list what you are eating, be honest. don't bullshit me and list a diet you are on like once or twice a week because it will be easy to spot that you are BSing.. i want to know what you consistently eat. you need muscle building foods.

also working out a lot in the gym is great, but if you go there and curl 15 pound dumbells the whole time then do 25 pound butterfly's (yes i see skinny dudes do this at my gym all the time) then you aren't gonna grow. you need to LIFT BIG to get big. and you need to EAT BIG to get big

i have 2 links in my signature below.. 1 is a bulker perfect for you. get on that 7 days a week, another is a 3 day split.. get on that too .. in a year you will easily put on 25 pounds

 

[goin on 4T]

Add 3 more meals into that and 2 more mass gainer shakes, also another hour in the gym and you will see results

You can't drink mass IMHO.
You have to eat - chicken, fish and red meat...

 

[RADAR]

How you look starts in the kitchen -not with steroids!

 

[oxymoron]

When u got serious before, what were u eating every day? Put...
Meal 1 breakfast: 1 pc toast, 1 cup total cereal, 1 cup skim milk
Meal 2: cup of almonds
Meal 3 lunch: hamburger and mashed potatoes
Etc.

That'll help knowing ur diet. Not exact, but make an avg guess.


Sent using the elitefitness app.

 

[dt1989]

My diet before was simple I ate everything and as much as possible.. which honestly wasn't enough I'm sure.

Now this is what my meals consist of.

6:30 am
Protien shake
3 hardboiled eggs (a little stressed for time in the am)

11:00
am grilled chicken or fish salad
2 peices of whole grain toast
or sometimes I dine out.

5:00
usually some sort of pasta with either chicken or fish
or steak it varies honestly.

Just a reminder, I am here for advice.. and you all know far more than I do.

Anyone have a link to an optimal diet plan?

 

[defcon-1]

You are not eating enough. You need to add at LEAST 2 more meals, probably 3. When you were in the gym what kind of workouts did you do? What did they consist of. Settle down, quit being so hard on yourself and give us some info to work with. What time of the day do you train when you are? What time do you get up, what time do you go to bed? Drink? Smoke? Are you active? Some of that info will help. Some very knowledgeable people here. We nned to first get your diet in order, then your training. Just because you trained 6 days a week for a year doesn't mean you were doing it effectively to reach your goals.

 

[dt1989]

You are not eating enough. You need to add at LEAST 2 more meals, probably 3. When you were in the gym what kind of workouts did you do? What did they consist of. Settle down, quit being so hard on yourself and give us some info to work with. What time of the day do you train when you are? What time do you get up, what time do you go to bed? Drink? Smoke? Are you active? Some of that info will help. Some very knowledgeable people here. We nned to first get your diet in order, then your training. Just because you trained 6 days a week for a year doesn't mean you were doing it effectively to reach your goals.

It is really hard for me to eat.
When I wasn't working out, I usually ate 1-2 meals, sometimes I even forgot to eat at all.
I wake up at 4:30
at the gym by 5am for 30-60 minutes (I put in 1.5 hours a day)
I drink occasionally
I am trying to quit smoking but I am not 100% tobacco free (trust me, I know how horrible it is and how it effects test levels and muscle building)
Other than weight lifting I am not very active. I enjoy road biking but can't run too much because of bad knees.

I'm here to get it right this time.
I know you all have great information to share and I'm happy to get such quick responses.
I am open to doing things naturally, and I will keep this thread current with my progress no matter how long it takes to achieve my goal.

 

[keepnitreal]

Ill try to keep this super simple..
1 - GNC products ? thats a BIG no.
Invest in some quality whey protein and a deceng multi vitamin..

2- you are def. Not eating enough bro. General rule to gain weight is body weight x 20.. in your.case 3000 cals or so and you will def put on weight.. But to make things easier...ur diet posted is NO where enough to put on weight bro.. Add more meals to that or increase meal size...ex. Make a breakfast shake - oats, milk, whey, pb, honey, banana = GUARANTEED 1000 + CALS.
just eat bro eat.REAL foods and lift heavy ull do fine..dont get on the.gear bro..not yet that is, itll be a complete waste

3- SQUATS...BENCH....DEADLIFTS... you need compound exercises. Focus on heavy compound ex.

Sent from my SGH-I896 using EliteFitness

 

[Texas Monster]

Ok so here is the deal if you can go to the gym twice in one day you are either very advanced or you are not pushing your self hard enough in the gym.

For guys just starting out. You need to A) incorporate more rest time and B) Eat more meals throughout the day and lastly C) Bust ass in the gym.

IF you are finding it hard to eat start mixing in more simple sugars to your diet. This increase in insulin release will keep you hungry all day long.

Next you will want to start with the basic compound lifts that will start to put large quantities of muscle onto you ie squat bench and the deadlift.

So go hit up the diet and excercise sections because that is where your help lies. Not in drug usage.

PS. Do not get discouraged at all. These are one of those things that take a very very long time. People train their whole lives to achieve the bodies that they have. You can get there too but you have to really work at it.

 

[oxymoron]

Yeah ur gonna have to quit smoking. The two just don't go at all.
Hit the diet forum and start reading. I eat 4x what u listed and I'm trying to lean out : ) U can't miss meals no matter what. U can't go half effort or u'll get nothing.


Sent using the elitefitness app.

 

[dt1989]

Thanks guys, I'm putting a diet plan together now and mixing in some simple sugars.
I see a ton of diet plans on the forum.
Does anyone have a link to a thread that they think would be right for me?
seems like its going to take me a long time to get the calorie balance right.

 

[defcon-1]

It is really hard for me to eat.
When I wasn't working out, I usually ate 1-2 meals, sometimes I even forgot to eat at all.
I wake up at 4:30
at the gym by 5am for 30-60 minutes (I put in 1.5 hours a day)
I drink occasionally
I am trying to quit smoking but I am not 100% tobacco free (trust me, I know how horrible it is and how it effects test levels and muscle building)
Other than weight lifting I am not very active. I enjoy road biking but can't run too much because of bad knees.

I'm here to get it right this time.
I know you all have great information to share and I'm happy to get such quick responses.
I am open to doing things naturally, and I will keep this thread current with my progress no matter how long it takes to achieve my goal.

Ok, now we are getting some where. 1-2 meals a day? That's why you didn't gain, no where near enough calories. Even if we were to put a cycle together for you it would be a waste without enough calories. Learn to eat, start slowly increasing your calories and meal frequency. Get up to at least 6 meals a day. Protein drinks can make a meal, but try not to over do them, real food is better. Try to limit your drinking, it is like an anti vitamin, throw the smokes in the garbage and EAT! Now on to the training, bad knee's? Explain for us?

 

[dt1989]

my knees are not horribly bad, but I know from experience that if I run or squat too much my knees start to hurt and will not heal for months. My doc said to cut out the running and lay off the squatting haha but it seems like I don't ever have pain from doing dead lifts or squats at the gym.. just when I do those motions repetitively

 

[Buildingup24]

my knees are not horribly bad, but I know from experience that if I run or squat too much my knees start to hurt and will not heal for months. My doc said to cut out the running and lay off the squatting haha but it seems like I don't ever have pain from doing dead lifts or squats at the gym.. just when I do those motions repetitively

Might be your form regarding squats

Drop the booze.
Eat whole foods- beef, chicken, turkey, whole eggs, veggies, peanut butter, Greek yogurt, rice--make this 90% of your meal structure.

Also, you don't HAVE to eat 6x a day. With your schedule, if u can scarf down a lot of food in 1 sitting, that's fine. I do that and it works fine for me.
Example from yesterday:

Meal1- 10oz steak/1.5 cups Greek yogurt and 3 tbsp peanut butter

Meal 2- 6 whole eggs, veggies, 6oz fish, 2 cups rice

Meal 3- 1.25lbs turkey, veggies, spinach, cooked in olive oil

 

[dt1989]

Might be your form regarding squats

Drop the booze.
Eat whole foods- beef, chicken, turkey, whole eggs, veggies, peanut butter, Greek yogurt, rice--make this 90% of your meal structure.

Also, you don't HAVE to eat 6x a day. With your schedule, if u can scarf down a lot of food in 1 sitting, that's fine. I do that and it works fine for me.
Example from yesterday:

Meal1- 10oz steak/1.5 cups Greek yogurt and 3 tbsp peanut butter

Meal 2- 6 whole eggs, veggies, 6oz fish, 2 cups rice

Meal 3- 1.25lbs turkey, veggies, spinach, cooked in olive oil

I think I could do that.
Steak for breakfast sounds awesome haha
I will post up my diet plan for a week when I complete it so you guys can look it over.

Thanks again

 

[defcon-1]

my knees are not horribly bad, but I know from experience that if I run or squat too much my knees start to hurt and will not heal for months. My doc said to cut out the running and lay off the squatting haha but it seems like I don't ever have pain from doing dead lifts or squats at the gym.. just when I do those motions repetitively

Ok, then get your ass on the squat rack. If you have to wrap your knees. Squats, deads, presses should be the staple of your workout plan. EAT, EAT, EAT. You want to gain, EAT! I would suggest maybe a 4 day training week, don't need 6 days, with that you are not putting maximum effort in is my guess just from reading some of your posts. When you are in the gym, train hard, don't half ass it. Then if I didn't mention it before EAT!. You should be eating right now. Why don't you post up a new meal plan and training routine and let everyone here fine tune it.

 

[blue_steel74]

My diet before was simple I ate everything and as much as possible.. which honestly wasn't enough I'm sure.

Now this is what my meals consist of.

6:30 am
Protien shake
3 hardboiled eggs (a little stressed for time in the am)

11:00
am grilled chicken or fish salad
2 peices of whole grain toast
or sometimes I dine out.

5:00
usually some sort of pasta with either chicken or fish
or steak it varies honestly.

Just a reminder, I am here for advice.. and you all know far more than I do.

Anyone have a link to an optimal diet plan?

Steve gave you a link to a bulking diet. Go back and look at his post

 

[RADAR]

My diet before was simple I ate everything and as much as possible.. which honestly wasn't enough I'm sure.

Now this is what my meals consist of.

6:30 am
Protien shake
3 hardboiled eggs (a little stressed for time in the am)

11:00
am grilled chicken or fish salad
2 peices of whole grain toast
or sometimes I dine out.

5:00
usually some sort of pasta with either chicken or fish
or steak it varies honestly.

Just a reminder, I am here for advice.. and you all know far more than I do.

Anyone have a link to an optimal diet plan?

I Sent you a pm.

 

[burnthiscorpse]

Saying I cant eat or its hard to eat is a cop out. Im not going to get all up in your shit about it but you have to feed yourself alot more than your used to eating in order to grow. I had a friend just like you. 5'7" 130, naturally very lean low body fat. He wants to get big....I say you have to eat eat eat....He's one of the lucky ones that can eat anything and not get fat. He's full of excuses....I cant eat that much, i'll puke, i cant do it, I dont have time ect.... I said you know what my friend....GO fuck yourself then.

I'm not saying your being a whining bitch like him. You seem excited about revamping your diet. This shit isnt easy. Training isnt easy....dieting isnt easy....You gots ta eat bro or nothing is going to happen. You need to get your ass to the training forum and let those cats know your situation too and they will help you get your shit together in the gym because its likely not where it needs to be. You thought your diet was good but it was shit...no offense, honestly, but your probably wayyy off on training too. Big core lifts, deadlift, squat, bench press, dips, pull ups, ect... Dont worry about doing curls and all that shit. You know who I see doing all the curls in my gym......??? the fucking skinny guys!!!

....and yes....Stop giving GNC your money right now. all they sell is GARBAGE. Same with Vitamin Shoppe. The only supps you need right now are a kick ass multi vitamin like DX7, some BCAA's, Some post workout whey(the only time you need a shake). Some heavy duty krill or fish oil.

If you want to make a weight gainer shake stop using that mass garbage....make your own.

1 scoop casein
1 cup oats
whole milk
fruit (bannana ect)
Natural peanut butter ect...

Sky is the limit. Be creative. Eat lots of RED MEAT and SALMON!!!

 

[Buildingup24]

^^ to add to the shake idea- that's a great way for u to get in like 800+ calories early on.

Peanut butter/Oats/banana/chocolate whey (I don't like the texture of casein). Those 4 ingredients go a long way man.

Make with almond milk btw

 

[JayDiesel]

Prepare food ahead of time and portion it out in containers and baggies. label it and date it so you don't get rotten food. plan your meals ahead o time also. aim for 5k cals or more . when I was bulking I ate up to 7k cals. being a hard gainer focus a lot on post workout nutrition and restoring muscle glycogen via simple carbs after workout out. the 90 minute minimum is BS for a hard gainer. if you work too long you get no results. eat high protein and nice slow acting carbs. focus on compound lifts and don't do a 6day split. If you decide to add AAS just try a test only run. Get supps like a multivitamin, C, D3, Fish oil, bcaa's, and protein powder. Also find a good post workout supp. One thing I keep in my gym bag are glucose tabs. quick way to spike blood sugar during workouts.

Sent from my Nexus S 4G using EliteFitness

 

[FattyMcGillicutty]

My diet before was simple I ate everything and as much as possible.. which honestly wasn't enough I'm sure.

Now this is what my meals consist of.

6:30 am
Protien shake
3 hardboiled eggs (a little stressed for time in the am)

11:00
am grilled chicken or fish salad
2 peices of whole grain toast
or sometimes I dine out.

5:00
usually some sort of pasta with either chicken or fish
or steak it varies honestly.

Just a reminder, I am here for advice.. and you all know far more than I do.

Anyone have a link to an optimal diet plan?

Dude, I eat this to lose weight. And I would lose it way too fast at that. Double or MORE.

 

[JayDiesel]

3 things i would recommend you invest in is a Blender, Juicer, and Processor. There are some that are 3 in 1 but I havent seen many I like. You can make alot of things with them and save time by combining ingredients and get all the calories and take less stomach space lol.

 

[dt1989]

doing some serious calorie counting now that I'm home from the grocery store.. I'm going to pre portion everything like Jay suggested tonight if I finish my meal plan.
I will post it up tomorrow.

Thank you guys for the speedy responses and all of your imput.

and Burnthiscorpse, your right man it's what I like to call a racket... or a bs excuse. I'm going to put my foot down and put it to an end.

 

[notjake11]

Both to help op and appease my own curiosity, what protein brands do you recommend?

Sent from my Desire HD using EliteFitness

 

[stevesmi]

i bet you smoking is turning you off to food too.

i have never smoked but from people i know they say when they quit smoking they put on weight fast cause they can actually taste food again. makes sense.

and your current diet i will concur, i pretty much eat in 1 meal what you eat in an entire day when I am in a bulk phase. a 4 star dinner at my favorite Italian restaurant is probably what you eat in 2 days. thats how little you are eating. keep in mind with all those shakes you are drinking that is murdering your appetite too... again I will point you to my bulker diet in my signature below

 

[JayDiesel]

It is a decent view of a diet plan. However, I dont agree with no cardio at all. I do believe it should be cycled but 2-3 days of cardio and adjustments to your diet on these days would be optimal. Such as adding 1k more calories on cardio days. Matter of fact my lifting and cardio are on 2 seperate plans. Im on a 5 day split for lifting right now and i do intense cardio 3 days a week. and only have one day off of complete training which i still do some sort of activity. But I compensate it with my diet every time. Also DT download a fitness app to your phone or use it online if you dont have a smart phone. Fit day has some but i use myfitnesspal. Keep journals of lifts and check bodybuilding.com for their video trainers. Its a step by step day by day video series that you can watch daily to tell you exactly how to lay out your diet and how to train. I use them every now and then when i cycle to different training routines.

 

[digit0x]

It is really hard for me to eat.
When I wasn't working out, I usually ate 1-2 meals, sometimes I even forgot to eat at all.
I wake up at 4:30
at the gym by 5am for 30-60 minutes (I put in 1.5 hours a day)
I drink occasionally
I am trying to quit smoking but I am not 100% tobacco free (trust me, I know how horrible it is and how it effects test levels and muscle building)
Other than weight lifting I am not very active. I enjoy road biking but can't run too much because of bad knees.

I'm here to get it right this time.
I know you all have great information to share and I'm happy to get such quick responses.
I am open to doing things naturally, and I will keep this thread current with my progress no matter how long it takes to achieve my goal.

Gotta eat my friend. Just no other way to put it. You must must eat.

 

[dt1989]

hows this for day 1?

Daily Target
4,000 calories
400g carbs
300g protein
150g fat

Meal 1
4:30am
2 scoops mass gainer (375cal,62gcarb,25gpro,3gfat) gotta use this up for now.
2 cups 1% milk (210cal,26gcarb,16gpro,5gfat)
1 cup oats (300cal,54gcarb,10gpro,6gfat)
1 banana (110cal,30gcarb,1gpro,0gfat)
4 tbsp Peanut butter (410cal,182gcarb,68gpro,34gfat)

TOTAL
1405 calories
182g carbs
68g protein
48g fat

*gym
5:00am

Meal 2
6:00am
11oz ribeye steak (795cal,0gcarb,78gpro,51gfat)
2 whole large eggs (154cal,2gcarb,12gpro,10gfat)
1 large russet potato (290cal,64gcarb,8gpro,0gfat)

TOTAL
1419 calories
66g carbs
98g protein
61g fat

Meal 3
10:30am
6oz blueberry yogurt (150cal,29gcarb,5gpro,1.5gfat)

TOTAL
150 calories
29g carbs
5g protein
1.5g fat

Meal 4
4:00pm
6oz shrimp (168cal,0gcarb,36gpro,2gfat)
6oz fettuccine (630cal,123gcarb,21gpro,0gfat)
1/2cup heavy cream (400cal,0gcarb,0gpro,40gfat)
1/4cup Parmesan cheese (200cal,0gcarb,18gpro,14gfat)
1tbsp butter (50cal,0gcarb,0gpro,5gfat)

TOTAL
1448 calories
123g carbs
75g protein
61g fat

GRAND TOTAL
4422 calories
400g carbs
246g protein
171.5g fat

 

[JayDiesel]

I think you can still add one more meal! post when your workout is scheduled so we can see how your post workout is going.

Sent from my Nexus S 4G using EliteFitness

 

[bigpokey]

hows this for day 1?

Daily Target
4,000 calories
400g carbs
300g protein
150g fat

Meal 1
4:30am
2 scoops mass gainer (375cal,62gcarb,25gpro,3gfat) gotta use this up for now.
2 cups 1% milk (210cal,26gcarb,16gpro,5gfat)
1 cup oats (300cal,54gcarb,10gpro,6gfat)
1 banana (110cal,30gcarb,1gpro,0gfat)
4 tbsp Peanut butter (410cal,182gcarb,68gpro,34gfat)

TOTAL
1405 calories
182g carbs
68g protein
48g fat

*gym
5:00am

Meal 2
6:00am
11oz ribeye steak (795cal,0gcarb,78gpro,51gfat)
2 whole large eggs (154cal,2gcarb,12gpro,10gfat)
1 large russet potato (290cal,64gcarb,8gpro,0gfat)

TOTAL
1419 calories
66g carbs
98g protein
61g fat

Meal 3
10:30am
6oz blueberry yogurt (150cal,29gcarb,5gpro,1.5gfat)

TOTAL
150 calories
29g carbs
5g protein
1.5g fat

Meal 4
4:00pm
6oz shrimp (168cal,0gcarb,36gpro,2gfat)
6oz fettuccine (630cal,123gcarb,21gpro,0gfat)
1/2cup heavy cream (400cal,0gcarb,0gpro,40gfat)
1/4cup Parmesan cheese (200cal,0gcarb,18gpro,14gfat)
1tbsp butter (50cal,0gcarb,0gpro,5gfat)

TOTAL
1448 calories
123g carbs
75g protein
61g fat

GRAND TOTAL
4422 calories
400g carbs
246g protein
171.5g fat

If you'll stick to an eating plan like this you're definitely going to see some results.. im not a fan of eating 5+ meals a day, ive been able to see the same results with 3 large meals and a protein/after-workout shake every day... way less of a hassle and time consuming

also, congrats on being one of the few guys that is actually open to advice without just bein like "uhh naa ive done everything ever im doing steroids now fuk yall"..

if you need a program that's easy to follow and works great try out the 5x5 lifting program, one of the best i've tried and easiest to stick with... do it EXACTLY like it's laid out and start out with the weight it recommends.. even though it has you do squats 3x/week it actually was great for my knees

 

[burnthiscorpse]

It is a decent view of a diet plan. However, I dont agree with no cardio at all. I do believe it should be cycled but 2-3 days of cardio and adjustments to your diet on these days would be optimal. Such as adding 1k more calories on cardio days. Matter of fact my lifting and cardio are on 2 seperate plans. Im on a 5 day split for lifting right now and i do intense cardio 3 days a week. and only have one day off of complete training which i still do some sort of activity. But I compensate it with my diet every time. Also DT download a fitness app to your phone or use it online if you dont have a smart phone. Fit day has some but i use myfitnesspal. Keep journals of lifts and check bodybuilding.com for their video trainers. Its a step by step day by day video series that you can watch daily to tell you exactly how to lay out your diet and how to train. I use them every now and then when i cycle to different training routines.

Some good points here.

1) Go to Fitday.com and make an account. That site is the shit! and fully customizable if you choose. Easiest way there is to keep track of macros.

2) You NEED cardio. I didnt realize you smoke. QUIT NOW. get the gum, whatever. Its not the nicotine, even though that can kill appetite. Its everything else. You may as well do intraveinous drugs and try to be a body builder. Even if you arent trying to cut you need cardio. Your heart needs it for good health. Even 3 days a week of 30-40 minutes of brisk walking at a 2-3 degree incline on a treadmill is enough.

3) Get a digital food scale. I got a real nice one for like $25. Know how much of what your eating, dont guess!!

 

[stevesmi]

your first meal should be scrambled eggs, pancakes, and ezekial bread. ... not a bunch of shakes and mass gainers.

all that dairy you are consuming is just gonna bloat you and kill your appetite. if you would eat clean whole foods, you would stay hungry all day and be able to stuff yourself. you are just gonna be gassy all day on that diet you listed

 

[tony1354142]

Ima throw my two cents. EAT , EAT, EAT....when ur done eat some more. It isn't easy getting big for an ectomorph. Hard work but it can be done. I stayed 150 from 21 to 26. WITH steroids so I'm here to tell u anabolics are not going to change much. Sure you'll retain water n look like ur gaining muscle and at some small level u will but u won't get the full benefit unless u gain some weight on ur own. Steroids enhances the muscle. Stimulates protein synthesis. Stores nitrogen in existing muscle and if theres not much for it to enhance u'll feel that was a dead end too. I can tell u steroids or no steroids if u do not eat u will be spinning ur wheels. Protein powder ls will NEVER take the place of while foods and meats. In 180 now and it was completely without juice. U eat man. It's hard at first but it gets easier once u make a routine out of it. People think they eat a lot but try 5 meals a day with snacks in between. Up ur carb intake. With food man not powderS. U will c the difference after a while it doesn't become as hard to gain. Small gains on decent size muscle look like u gained more than u actually did. Ur racing with ur metabolism. Eat every 2-3 hours and keeps ur body from feeding off itself. Especially your hard earned muscle. That's my opinion anyway, and my experience

 

[RADAR]

another tip, grab a hand full of almonds and snack on them several times a day not only will you be getting omega 3 oils, almonds are calorie dense so chomp away.

Also A Glass of milk and a table spoon of peanut butter is another quick way to pound in some calories.

 

[spikester]

Thats alot of food for someone your size in just a few sittings. Its gonna be hard to cram all that down. It might help you out to spread them out a lil more. Steve is right your gonna kill your appetite with your breakfast meal. Im not saying DO THIS DIET but just look at it.. Also the protein is high so if you would like to lower that and add more fats/carbs in the proteins place go ahead. This was just something i made for myself a couple of days ago.

4 whole eggs, 1 cup oat meal dry,l protein shake w/ water= 57/63/25 705 cals The shake just for that extra protein
8 oz chicken breast, 1/2 cup white rice dry, 22 almonds=87/79/20 844 cals
8 oz sirloin steak, 10 oz sweet potato = 78/64/25 793 cals
8 oz tilapia, 1/2 cup white rice dry, 2 tbsp anpb = 58/85/21 761
8 oz sirloin steak, 10 oz white potato= 80/64/25 801 cals

Protein/ Carbs/Fats 360/355/116 = 3904 cals

 

[liseverewx]

There is some great advice here. Listen to these guys...keep a clean diet....weigh your food out to make sure you not under eating. I used to "think my piece of steak was 8 oz when it was really 6oz!

When I first started lifting a few years ago I had a diet similar to yours....Guess what I didn't grow at all! Magically...I upped the quality cals big time and saw some nice lean gains.

Good Luck!!!

 

[burnthiscorpse]

Having all that heavy stuff (fats ect) then working out 30 min later is really going to put your workouts in the shitter too.

 

[gear63]

Wootoom is also tired of being a small guy..in the dick region..he says he cant fucking his wife..we all know why...three inch penises kinda prevent natural sex...sure follow his otc pct and find similar results

All information is for entertainment purpose only and is not valid for real life use in any manner..Gear 63 is a role playing web based persona!

 

[defcon-1]

I would put meal #3 in meal #1 spot, #1 to #2, #2 to #3..the rest looks good.

hows this for day 1?

Daily Target
4,000 calories
400g carbs
300g protein
150g fat

Meal 1
4:30am
2 scoops mass gainer (375cal,62gcarb,25gpro,3gfat) gotta use this up for now.
2 cups 1% milk (210cal,26gcarb,16gpro,5gfat)
1 cup oats (300cal,54gcarb,10gpro,6gfat)
1 banana (110cal,30gcarb,1gpro,0gfat)
4 tbsp Peanut butter (410cal,182gcarb,68gpro,34gfat)

TOTAL
1405 calories
182g carbs
68g protein
48g fat

*gym
5:00am

Meal 2
6:00am
11oz ribeye steak (795cal,0gcarb,78gpro,51gfat)
2 whole large eggs (154cal,2gcarb,12gpro,10gfat)
1 large russet potato (290cal,64gcarb,8gpro,0gfat)

TOTAL
1419 calories
66g carbs
98g protein
61g fat

Meal 3
10:30am
6oz blueberry yogurt (150cal,29gcarb,5gpro,1.5gfat)

TOTAL
150 calories
29g carbs
5g protein
1.5g fat

Meal 4
4:00pm
6oz shrimp (168cal,0gcarb,36gpro,2gfat)
6oz fettuccine (630cal,123gcarb,21gpro,0gfat)
1/2cup heavy cream (400cal,0gcarb,0gpro,40gfat)
1/4cup Parmesan cheese (200cal,0gcarb,18gpro,14gfat)
1tbsp butter (50cal,0gcarb,0gpro,5gfat)

TOTAL
1448 calories
123g carbs
75g protein
61g fat

GRAND TOTAL
4422 calories
400g carbs
246g protein
171.5g fat