A Bit Of A Problem...

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys. I have been reading forums on this board for a while now and decided to throw my questions out there in hopes of getting some answers. Please go easy with the insults here, this is a soft-topic with me and I just need some help.

February of last year I was 5’ 10" and 156lbs and thought I was quite flabby, not defined, not skinny, but not fat. So I went on a diet, blah blah blah, a year and a half later, and after anorexia >_< (for about four months or so I only consumed 1000 calories a day), I stand at 5’ 10.5" and 123-125lbs. I feel a lost a lot of fat, but also a lot of muscle, I still am a bit flabby on the chest and ab area. (no 6 pack, no definition in chest). I can’t lose any more weight, that’s just stupid, I want to get a defined look so decided to bulk up.

I have cross country this fall though and want to begin bulking as soon as possible but only if it will be worth it. Will I be able to bulk during cross country season? Also I am attending a boarding school, so the cafeteria is equivalent to a college one so any college guys, could you give me a sample diet plan to follow using caf food that I would need to eat and what not to gain the most muscle possible with hopefully little fat? As for my body type, a lot say I would be an ectomorph given that I weigh so little, but I put weight on easily as well, as you can see, take it off easily. I would say that I’m a meso/endomorph because I do have defined arms and legs seeing as how there is little to know bodyfat on them, and I have very long limbs.

What should my workout routine be like, nutrition and what not? I have no idea when it comes to this stuff and basically just need a lot of info. As far as my diet goes now I basically consume anywhere from 1700-2100 a day, zig-zagging most days (usually like 1800 one day, 2000 another, 1700 the next, then 1900, ect,ect).

Thank you so much guys, you do not realize how much this means to me.

2

[quote]friedrice683 wrote:
Hey guys. I have been reading forums on this board for a while now and decided to throw my questions out there in hopes of getting some answers. Please go easy with the insults here, this is a soft-topic with me and I just need some help.

February of last year I was 5’ 10" and 156lbs and thought I was quite flabby, not defined, not skinny, but not fat. So I went on a diet, blah blah blah, a year and a half later, and after anorexia >_< (for about four months or so I only consumed 1000 calories a day), I stand at 5’ 10.5" and 123-125lbs. I feel a lost a lot of fat, but also a lot of muscle, I still am a bit flabby on the chest and ab area. (no 6 pack, no definition in chest). I can’t lose any more weight, that’s just stupid, I want to get a defined look so decided to bulk up.

I have cross country this fall though and want to begin bulking as soon as possible but only if it will be worth it. Will I be able to bulk during cross country season? Also I am attending a boarding school, so the cafeteria is equivalent to a college one so any college guys, could you give me a sample diet plan to follow using caf food that I would need to eat and what not to gain the most muscle possible with hopefully little fat? As for my body type, a lot say I would be an ectomorph given that I weigh so little, but I put weight on easily as well, as you can see, take it off easily. I would say that I’m a meso/endomorph because I do have defined arms and legs seeing as how there is little to know bodyfat on them, and I have very long limbs.

What should my workout routine be like, nutrition and what not? I have no idea when it comes to this stuff and basically just need a lot of info. As far as my diet goes now I basically consume anywhere from 1700-2100 a day, zig-zagging most days (usually like 1800 one day, 2000 another, 1700 the next, then 1900, ect,ect).

Thank you so much guys, you do not realize how much this means to me. [/quote]

First off, your posting in the beginners forum so DO NOT be afraid to post any type of question. thats why this type of forum exists. its a shame when new guys need to be nervous posting something because they feel they might be flamed.

Anyways, your doing cross country, so i would suggest focusing more on your endurance training. what i would suggest is maybe doing 2-3 days of full body lifting with 2-3 days of sport specific endurance training for cross country. you are going to need to consume ALOT of calories if you want to add on lean muscle tisue.

Space your meals throughout the day so your eating frequently and experiment with the size of each portion until you notice gains in muscle.
all in all, check out the different types of full body programs on this site, and add in some of your endurance training. eat alot of cleaner caloires (you said you have a little bit of a flabby look right now, so keep it semi clean).

lift hard, train hard, and focus on bettering yourself for cross country. good luck.

e

3

After looking around I came up with a vague diet plan for bulking, ect.
This is on a cafeteria-based diet too, I do not have access to a microwave or anything in my dorme. Most of my meals will have to come from what they offer but here it goes:

Breakfast @ 8:30
2 slices whole wheat toast
whey protein shake w/ flax seed oil

Lunch @ 12:30
2tbsp peanutbutter on whole wheat bread w/ three slices of turkey breast, one slice of american cheese
mixed veggies or if they are serving chicken breasts, a chicken breast
banana

before workout @ 3ish
1/4 cup of almonds

after workout @ 5ish
2 slices whole wheat bread
whey protein shake

dinner @ 6:30
whatever the lean meat they are serving, if no lean meat offered i go with the cold-cut turkey and pound on about 5-6 slices, w/ veggies

snack @ 9
1/4 cup of almonds

Needs recommendations I guess and my daily workout will be cross country practice and then weight lifting routine after practice each day.

Should I be incorporating a weight gainer shake in my diet also? If so, when would be the best time to take it?

4

2000 cals for a runner!?!?! are you kidding me?

Dude you need to eat, then you need to go talk to your coach, you sound like you need some serious 1 on 1 nutrition planning.

From what it sounds in the beggining why you dieted/ starved yourself, you were flabby due to lack of muscle not excess fat. Being that you were 5’10 at 153.

Now your 5’10 at 123?!? you dont have definition because you have no muscle mass.

Cross country running is not exactly going to build muscle and building a ton of muscle is not going to help cross country.

Like I said before you need to sit with your coach, make him buy you a hamburger and figure out what it is you need to do.

5

LOL

I told my coach about my problem. I’m not building mass for cross country though, just for personal reasons, tired of not having definition, ect.

I have MRP but that will only last me 2 weeks so I decided not to include that as my daily diet, I will use the MRP as a substitute probably for the almonds one meal for two weeks, then proceed with the almonds.

How much calories should I am for with cross country and lifting in order to gain some muscle mass?

6

[quote]friedrice683 wrote:
LOL

I told my coach about my problem. I’m not building mass for cross country though, just for personal reasons, tired of not having definition, ect.

I have MRP but that will only last me 2 weeks so I decided not to include that as my daily diet, I will use the MRP as a substitute probably for the almonds one meal for two weeks, then proceed with the almonds.

How much calories should I am for with cross country and lifting in order to gain some muscle mass? [/quote]

I am confused. You weigh under 130lbs and you are more concerned about “definition”? I would say you have more than a “bit” of a problem. In fact, it doesn’t surprise me. It just bothers me that there are suddenly so many guys who are apparently anorexic. This used to be a “girl problem” and now half of the guys logging in seem to have it. Don’t you guys have testicles?

7

[quote]friedrice683 wrote:
LOL

I told my coach about my problem. I’m not building mass for cross country though, just for personal reasons, tired of not having definition, ect.

I have MRP but that will only last me 2 weeks so I decided not to include that as my daily diet, I will use the MRP as a substitute probably for the almonds one meal for two weeks, then proceed with the almonds.

How much calories should I am for with cross country and lifting in order to gain some muscle mass? [/quote]

I’m sorry I don’t think anyone here can help you, your problem is more serious than just wanting to bulk, you need to see a profesional Nutrionalist and Physcolgist.

8

[quote]friedrice683 wrote:
After looking around I came up with a vague diet plan for bulking, ect.
This is on a cafeteria-based diet too, I do not have access to a microwave or anything in my dorme. Most of my meals will have to come from what they offer but here it goes:

Breakfast @ 8:30
2 slices whole wheat toast
whey protein shake w/ flax seed oil

Lunch @ 12:30
2tbsp peanutbutter on whole wheat bread w/ three slices of turkey breast, one slice of american cheese
mixed veggies or if they are serving chicken breasts, a chicken breast
banana

before workout @ 3ish
1/4 cup of almonds

after workout @ 5ish
2 slices whole wheat bread
whey protein shake

dinner @ 6:30
whatever the lean meat they are serving, if no lean meat offered i go with the cold-cut turkey and pound on about 5-6 slices, w/ veggies

snack @ 9
1/4 cup of almonds

Needs recommendations I guess and my daily workout will be cross country practice and then weight lifting routine after practice each day.

Should I be incorporating a weight gainer shake in my diet also? If so, when would be the best time to take it?

[/quote]

Why are you measuring anything!!? 2 tbsps of peanut butter! 1/4 cup almonds! You need to eat. And that is just not some mantra here. 5’10 and under a buck-thirty. That is some serious thinness. That is unhealthy–period. Yet, your major concern is definition. I find this a bit interesting on the psychological side of things.

Granted, your running will interfere with serious muscle building, but that should not even be discussed here. You are nowhere near that conversation. Find yourself a nice 3-4 day a week lifting routine that you can stick with. Even if it;'s just push-ups and pull-ups and crunches. Adjust your nutritional thinking here. You need a minimum–that’s right-minimum–2500 cals a day. Depending on your seriousness of running and lifting-you may need 3000-3500 in the coming months to gain some lean muscle mass.

Good luck

9

[quote]Professor X wrote:

I am confused. You weigh under 130lbs and you are more concerned about “definition”? I would say you have more than a “bit” of a problem. In fact, it doesn’t surprise me. It just bothers me that there are suddenly so many guys who are apparently anorexic. This used to be a “girl problem” and now half of the guys logging in seem to have it. Don’t you guys have testicles?[/quote]

That’s right bitches, get a real man’s disease like body dysmorphic disorder!

10

How old are you? I assume that you are 16-17 by your post. If I was still that age, I wouldn’t stop eating until my jaw hurt and add cross-country to that and wow… I would recommend talking to your coach and explain your dilemma to him. If you are close to him/her on a personal level (even slightly), you could also explain the impacts it has on your life, self esteem, yada yada.

Eat more and good luck

BTW, I would like to see more people on this site your sense of humility and grammar skills. You are on the right track.

11

[quote]tpa wrote:
That’s right bitches, get a real man’s disease like body dysmorphic disorder!

[/quote]

Wait, I thought the “clap” was a real mans disease.

12

[quote]chewie wrote:
You are on the right track.

[/quote]

In the voice of Scooby Doo, “Huh?”

13

Eaaaaat eat eat. EAT.

I’m a girl, 20, long distance runner, weightlifter (they are not always mutually exclusive) and cutting. I eat more than you on any given day. And I see progress in dropping bodyfat. I will say this only once: Stop eating like a fscking GIRL.

You already have an AWESOME resource: A CAFETERIA! Wait till you start buying your own food; you’ll see how pricey eating ‘well’ can be.
Eat at LEAST six times per day. At least. And don’t go more than 2.5 hrs between meals.

I’d suggest logging calories for a few weeks, not to see how few you eat, but to see how MANY. Track protein, too, if you can (I just do it in a little notebook in my backpack).

Try, perhaps, stealing a loaf of bread and a tupperware container of peanut butter every couple days at the cafe … eat that in your dorm. Hide it if it’s not allowed :slight_smile: Carry food with you all the time. The whey protein here is reasonably cheap and pretty tasty, enjoy it if you buy it; any type of protein shake is pretty good. Mix it with milk, too, cos its tastier. I put scoops of protein into baggies and bring them with me so I can mix them later on. Carry that with you.

Your best supplement is food at this point.

Running and lifting are extremely taxing on the body and nervous system, soo, I’d also recommend getting plenty of sleep. Boarding school is a veritable pressure cooker, and running, lifting, not eating like a horse, and studying will quickly lead to burn out.

Best of luck !!

14

How many calories would you say I have to work up to in order to actually somewhat healthily maintain (I maintain at like 1800 now, but I know for a fact that I should be eating more and be able to maintain).

Today I did a much better job though. I will give a run-through of what it was, it was a lot of protein too lol.

Breakfast @ 9am
cup of oatmeal
2 egg whites

Snack @ 10:30
1/2 of GNC MRP (56g of protein per serving, i have half now, half later)

lunch @ 12:30
4tbsp peanutbutter on whole wheat

snack @ 3:30
2 veggie burgers

after-workout @ 7:30
1/2 MRP (don’t have whey right now, so the MRPs will have to do)

dinner @ 8
2 ground-beef burgers (85/15) ground into a bowl with a slice of whole wheat and a slice of cheese

snack @ 9:30 if not still full as hell
cottage cheese

For lifting today I did calves, quads, and thighs. tomorrow is back and abdominals, thursday will be chest and shoulders.

15

Meh, had three burgers actually, five minutes after my last post my stomach growled for more lol. I ended the day with around 180-200g of protein. Yummeh. lol, and about 2300-2500 calories. I’m gettin up there. I should be hitting 3,000 come september, thanks everyone for the advice ! :slight_smile:

16

Oh yeah, during Cross Country season and on days I am lifting, how much calories should I get in to build muscle? Also does a Banana suffice after the XC practice for restoring my glycogen levels so that I can go lift now? Thanks.

17

a bannana? sorry if this sounds like a flame dude but seriously, pop down to Macca D’s and eat a large meal! rnse and repeat!

18

[quote]friedrice683 wrote:
Oh yeah, during Cross Country season and on days I am lifting, how much calories should I get in to build muscle? Also does a Banana suffice after the XC practice for restoring my glycogen levels so that I can go lift now? Thanks. [/quote]

You eat like a baby.

19

Are you blind? Are you not able to read? Go back and re-read the our responses. Then go to the Cafe and eat every god damn thing they have in there every single day.

20

[quote]tpa wrote:
Professor X wrote:

I am confused. You weigh under 130lbs and you are more concerned about “definition”? I would say you have more than a “bit” of a problem. In fact, it doesn’t surprise me. It just bothers me that there are suddenly so many guys who are apparently anorexic. This used to be a “girl problem” and now half of the guys logging in seem to have it. Don’t you guys have testicles?

That’s right bitches, get a real man’s disease like body dysmorphic disorder!

[/quote]

And what do you suppose anorexia is?