Wow that really does put things in to perspective, haha. Really felt like this time (since joining the new gym) I was eating enough. I’ll aim for 3,500 every day and see how I progress after 2 weeks. Thanks again for all the support and advice guys, just for future reference:
Height: 6ft
Age: 17
Weight: 160lbs
Another high protein and high fiber meal you could try bud, is chili. EAT as a lot have mentioned, But I recall enlisting at your age in horrible shape(5’7 and 117lbs). Could run all day as I was track and field and soccer dominate most of my life. After all the training(5months), I was 5’8 and 154lbs. And looked great.I contribute a lot to the dense calories we ate 3 times a day. Meat and taters basically. Lol. Breakfast consisted of usually the same for me, 1cup oatmeal with raisins, 3 hard boiled eggs, a slice of toast, glass of milk and a glass of Orange or Apple juice and 2 slices of bacon.
Had 9 minutes to down it all. U mentioned soccer a lot still, as I had to run 3miles every other day and bodyweight training twice a day for an hour on the in between days. Not to mention all the pushups we had to do at random times daily sometimes hourly…to muscle failure…
So you see, consistently works, but you gotta bump up them calories. Hell, throw a can of tuna in as a snack when u can…
[quote]Flight1 wrote:
Wow that really does put things in to perspective, haha. Really felt like this time (since joining the new gym) I was eating enough. I’ll aim for 3,500 every day and see how I progress after 2 weeks. Thanks again for all the support and advice guys, just for future reference:
Height: 6ft
Age: 17
Weight: 160lbs
[/quote]
Fruit and veggies are good, but try to also aim for carbs and protein. Sweet potatoes, Brown rice, quinoa, beans… Meat… Meat and peanut butter as well as eggs. And keep that water intake up to help"flush" those nutrients along and you’ll see results.
Brown rice,sweet potatoes, oatmeal,beans,dark leafy greens,fresh fruit,beef, Turkey,chicken,tuna,peanut butter,eggs,milk,yogurt, cottage cheese,bagels,pork, nuts whole wheat pasta… These type items should be found in your diet unless allergens are an issue. Haven’t seen what type protein powder you’re taking, but a good whey always helps. A great PWO shake when I was aiming to add some mass was 1 scoop whey(choc was my favorite approx 20grams per scoop), half a cup oatmeal, tablespoon of peanut butter, 12oz milk and look for realtime when at the store…
Its a malt flavoring for milk but rich in minerals. I usually bought the choc malt one and added a couple spoons… And keep it up man. I know you got this!!! Up them calories by adding more proteins, drink water to help flush them nutrients thru the body, get adequate rest. And by rest, I mean sleep. You grow while you’re asleep. Buy some zinc. I would recommend a good ZMA to take before bed.
Thanks for all the diet tips man, I’ll try to include as many as I can to ensure I’m improving
Whoops. Dunno why I was auto corrected and it say realtime… Meant Ovaltine…
How’s everything treating ya bud? I recently began training for lean mass(higher volume/higher intensity maintance nutrition). Or at least that’s what’s worked for me in the past. I know it’s been 6 days since your last post, hut just curious how a week @3500calories has been treating ya.
Think I’ve gained 0.3kg so far, I’ve worked out twice since so probably a bit early to say how I’m progressing! Managing to get in the calories though
What’s your training program looking like?
Yeah I am recovering from a bruised heel bone(dunno how I managed that during a 5k), but have slacked some on a cleaner diet and maintaining while limited has became a bulk… And not in pleasant viewing. But soon.
Anyways, keep it up man! A lot of useful info has been put out here… Use it all if you want it.
I’ve tried google. What the hell does “ES” stand for?
[quote]Yeah I am recovering from a bruised heel bone(dunno how I managed that during a 5k), but have slacked some on a cleaner diet and maintaining while limited has became a bulk… And not in pleasant viewing. But soon.
Anyways, keep it up man! A lot of useful info has been put out here… Use it all if you want it. [/quote]
Ah man that sucks, I got ill again for 3 days only a couple days after my other illness, then the Christmas period came so the gym was closed for a few days but I’d like to think I’m getting back on track.
[quote]TrevorLPT wrote:
I’ve tried google. What the hell does “ES” stand for?
[/quote]
Each side, apologies they’re just my workout notes on my phone, should’ve reformatted it more clearly.
While I’m here, I’ve been struggling to complete the workout most weeks, should I just try and eat absolutely loads before or should I attempt a program with less sets?
Today is a particularly bad example but out of 13 sets for the various exercises I managed 6. Most workouts I’m unable to do at least one exercise as I’m too worn out from the others.
How should I approach this problem?
[quote]Flight1 wrote:
How should I approach this problem?[/quote]
By improving your work capacity, grinding your teeth and possibly picking a program that was written by someone else.
Look, I’m going to be honest here. From what you’ve written before, you have the tendancy to slack in your workouts. I’m sure this carries over to your diet as well.
If you can’t put in the required effort, it would be a good idea to find something else to do that will be a more constructive use of your time. This is not putting you down or anything, just encouraging you to think pragmatically.
[quote]Flight1 wrote:
While I’m here, I’ve been struggling to complete the workout most weeks, should I just try and eat absolutely loads before or should I attempt a program with less sets?
Today is a particularly bad example but out of 13 sets for the various exercises I managed 6. Most workouts I’m unable to do at least one exercise as I’m too worn out from the others.
How should I approach this problem?[/quote]
Well, you should probably be eating loads all the time.
If you’re having trouble doing the current program, maybe you should do something simpler. Even as simple as:
Day 1
Squat
Bench
Day 2
Press
Deadlift
Add some pullups and curls and abs and that is a fine program. If you are lifting heavy and eating enough, you will make progress, but the most important thing is doing the work and being consistent.
How much weight have you gained in the past month?
.3kg, but I’ve been I’ll for about 8 days and gym wasn’t open for 3 so it’s not been as good as I’d liked. The reason I’d not do all the exercises is because I’d be fatigued from earlier ones though i know I should just push through it.
[quote]Flight1 wrote:
While I’m here, I’ve been struggling to complete the workout most weeks, should I just try and eat absolutely loads before or should I attempt a program with less sets?
Today is a particularly bad example but out of 13 sets for the various exercises I managed 6. Most workouts I’m unable to do at least one exercise as I’m too worn out from the others.
How should I approach this problem?[/quote]
Are those kg or lb?
For example-
What does “barbell squat 6x4- 27.5 ES” mean?
27.5lb on each side, or 27.5kg on each side?
As for your question- Do less and add things in as you get stronger/fitter?
Seriously… if you can’t finish the workout that you wrote on a consistent basis, then that would mean the workout itself is flawed, wouldn’t it?
[quote]magick wrote:
Are those kg or lb?
For example-
What does “barbell squat 6x4- 27.5 ES” mean?
27.5lb on each side, or 27.5kg on each side?
As for your question- Do less and add things in as you get stronger/fitter?
Seriously… if you can’t finish the workout that you wrote on a consistent basis, then that would mean the workout itself is flawed, wouldn’t it?
[/quote]
27.5kg on each side, so 55kg plus 20kg barbell.
That’s true, I agree with a couple others that it’s also my fault. What workout so to suggest, just the key lifts?
How’s all the extra calories coming along bro? And for some reason which is obvious, when I randomly threw shrugs or farmers walks in at the end of some training days, I noticed faster gains than I did before I added them. Even on non back days, I decided to throw a couple drop sets of shrugs in with a barbell even when my back was Alil toast from the day before or so which may have been my back day. Just gotta pound thru it, take a nice zma before bed that night as well as a glass of warer(for me) or a casein shake in your situation…
You should be seeing a half pound a week gain in size being young still and assuming the volume is almost muscle failure and most importantly, the nutrion intake is meeting the needs of your goals
