118 to 132 in 6 Mos, Suggestions?

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Male, 24y, 132lbs, 5’7 1/2

I used to be crazy long distance runner, til i realized i looked like hell. Decided to start lifting weights again this past summer. I was down to 118 lbs, a skeleton pretty much. 6 months later im at 132, using Waterbury routines, and really trying to eat the right things at the right times.

Currently doing the HFT program.

Wake up, take BCAAs, 1/2 serving of Surge, and start workout.

Breakfast

1 cup egg whites
1 omega 3 egg
1 oz cheese
2 tablespoons salsa
1/4 cup mixed beans (lentil, chickpea, and kidney)
1/4 cup mushrooms
Roma tomato
2 cups spinach
1/2 cup (dry measured) oats
10 grapes
2 fish oils (om3ga3)
Multi+
1 Alpha Male

Snack

1/2 cup plain FF yogurt
1.25 scoops Metabolic Drive
1 teaspoon flax oil
2 teaspoons greens+
2 tablespoons mixed nuts (almonds/pecans)
10 small cranberries
1/2 cup water
1 cup milk

Lunch

5oz Chicken breast
1/4 cup mixed beans (lentil, chickpea, and kidney)
Cabbage, tomato, mushroom
Spinach salad
Vinegar
2 fish oils
1 beta-alanine

Snack

1/2 cup plain FF yogurt
.5 scoop Metabolic Drive
.75 scoop casin/gemma protein blend
1 teaspoon cod liver oil
1 tablespoon peanut butter
1 tablespoon cacao nibs
1/4 cup blueberries
1 cup milk

dinner

5-7 oz lean meat (chicken, bison, etc)
1 cup (cooked weight) quinoa,
1/2 cup yam
spinach salad
1 fruit (pear or banana)

pre bed
1/2 cup ricotta
1 scoop Metabolic Drive
2 tablespoons almonds
cinnamon
1/2 banana
1 cup milk

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congrats on putting weight, but you are still real skinny…keep eating big and lifting big and youll be alright.

5

Well your obviously still quite small. However, if you have gained 14 pounds in the last 6 months, obviously not fatty weight judging by your progress then you are doing well. Is your strength improving? Stick with it, you can probably do the same in the next 6 months and 30 pounds in a year is great, even for a beginner. Keep working at it, you have a long way to go but at least you display knowledge and you are progressing.

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You could also probably do better in the gym if you worked out later in the day after a minimum of two meals. You probably don’t need Alpha Male at this point but hey I’ve looked in to it too so I dunno

7

arms and chest need work.

Currently doing incline benches and weighted pull ups in my hft routine… Everything is compound and heavy.

Im also currently eating as i write this.

im going to make up a quote “All muscle growth starts with the jaw muscle”

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Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.

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I usually work out in the PM, but im trying morning time as i have more energy during the day (it seems) and i seem to have more of an appetite, so i can eat more without feeling lousy. Im working up to 2 workouts a day, for 4 days a week in the HFT program

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It’ll be a long road mate but as the others have said, train, eat right and read these forums as much as you can.

the size will come.

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OK, realize that your crazy long distance running and your HFT are part of the same compulsion. Take some time and do a more traditional bodybuilding program. Kick ass, and then take time for your body to adapt.

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You dont have any lagging body parts, you just need to get stronger in the main lifts:

Deadlift, Squat, Bench Press, Dips, Overhead Press, Rows, Chins and don’t forget the unilateral leg work.

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[quote]jesterspaz wrote:
im going to make up a quote “All muscle growth starts with the jaw muscle”[/quote]

Awesome.

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Diet looks good! Keep it up, and don’t forget that as you get bigger and gain more muscle, your calorie requirements go up too! You might have to start eating more when the gains slow down.

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[quote]Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.[/quote]

I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.

Good luck.

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[quote]HoratioSandoval wrote:
OK, realize that your crazy long distance running and your HFT are part of the same compulsion. Take some time and do a more traditional bodybuilding program. Kick ass, and then take time for your body to adapt.[/quote]

What would someone suggest for more of a traditional bodybuilding routine? I really want to be strong, and not just look strong.

I really like Waterbury stuff, anyone have any experience or know of one that would be good? I did ABBH

i have the discipline to stick with a diet 100 percent, and i have no problems with drive in the gym. I have a home gym and my work is flexible, so i also have no excuses for training. i just need to use those all to their advantage. Yes, im sure the running compulsion is carrying over to HFT (im not doing 2 times a day yet though) just 4 or 5 times a week.

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[quote]Cortes wrote:
Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.

I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.

Good luck.[/quote]

I was of the impression to know everything i put into my mouth, to see if i was under eating. and most people do, and i was. I was being detailed because most people here seem to respond more to someone who lays out the details. i do appreciate the feedback.

past few days ive been eating just whole eggs and no egg whites for breakfast.

i could also add more nuts in meals that i have them. They are caloric dense and could up my daily intake a bit.

18

[quote]jesterspaz wrote:
Cortes wrote:
Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.

I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.

Good luck.

I was of the impression to know everything i put into my mouth, to see if i was under eating. and most people do, and i was. I was being detailed because most people here seem to respond more to someone who lays out the details. i do appreciate the feedback.

past few days ive been eating just whole eggs and no egg whites for breakfast.

i could also add more nuts in meals that i have them. They are caloric dense and could up my daily intake a bit.[/quote]

I’d personally say it’s ok to be detailed. Just make sure you are popping up the cals weekly, even if only by 100-200. Also make sure you are packing away the carbs after training. the bigger you can make that PWO meal the better you will grow. That is one of the main reasons HFT is effective is because of the amount of carb windows it gives you to eat big.

Also a more traditional BB approach that may or may not work would be some thing like DoggCrapp training. It’s hard work but low volume. The low volume approach will keep you from becoming skinnier by doing to much cal expenditure.

Keep it up and make sure those sessions don’t last longer than an hour. After about an hour a fella such as yourself will get smaller.

Ironic how the fat guys are always worried about muscle loss and the skinny fellas are always worried about putting in enough work.

-chris

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[quote]Avocado wrote:
jesterspaz wrote:
Cortes wrote:
Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.

I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.

Good luck.

I was of the impression to know everything i put into my mouth, to see if i was under eating. and most people do, and i was. I was being detailed because most people here seem to respond more to someone who lays out the details. i do appreciate the feedback.

past few days ive been eating just whole eggs and no egg whites for breakfast.

i could also add more nuts in meals that i have them. They are caloric dense and could up my daily intake a bit.

I’d personally say it’s ok to be detailed. Just make sure you are popping up the cals weekly, even if only by 100-200. Also make sure you are packing away the carbs after training. the bigger you can make that PWO meal the better you will grow. That is one of the main reasons HFT is effective is because of the amount of carb windows it gives you to eat big.

Also a more traditional BB approach that may or may not work would be some thing like DoggCrapp training. It’s hard work but low volume. The low volume approach will keep you from becoming skinnier by doing to much cal expenditure.

Keep it up and make sure those sessions don’t last longer than an hour. After about an hour a fella such as yourself will get smaller.

Ironic how the fat guys are always worried about muscle loss and the skinny fellas are always worried about putting in enough work.

-chris[/quote]

Yeah, seems to be the skinnier guys have a higher threshold for endurance work, so we excel at “going the distance”. Its taking me a bit to re adjust to this new mentality, its been hard, but something i want to happen and see results. If it were easy everyone would do it… I’m also very interested in long term benefits. By no means am i getting frustrated because I’m not seeing results in a short time. T-Nation has some fantastic resources, i just want to pick everyones brain here in hopes to really improve my diet and training.

I should try to sign up for the Physique Clinic, i think i would be a good candidate, and it would be a change of pace to see a skinny guy go through that. Plus free supplements!

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[quote]Avocado wrote:

Also a more traditional BB approach that may or may not work would be some thing like DoggCrapp training. It’s hard work but low volume. The low volume approach will keep you from becoming skinnier by doing to much cal expenditure.

-chris[/quote]

I think maybe something along the lines of hypertrophy is in order. But you are no where near ready for DC training so I’d forget about that.