I’m 17 years old and I’ve been lifting seriously for about a year now. I try to read as much as I can and apply what seems to be common sense to me to my training/diet. I love bodybuilding and want it to be apart of my life for a long time. In the last 1.5 years i’ve gained about 40 lbs coming out of ACL surgery. I’m 5’10" and i’m 176.
I’m on vacation and I’m just leaving for OKLA tomorrow and I haven’t been training for about a month until today. When I get home I’ll begin my training on Mon and I will start posting my diet and what I’m doing in the gym. My goal is to gain wieght and try to get as big as possible.
My diet when I’m off vacation is usually I’ll wake up for school 7:50 am…have my shake, vitamins, with some greens and wait until 11 when im on lunch (I’ll try to pack a protien bar for inbetween there coming mon.) and go home and have some protien such as chicken…salmon…at least 20-30 g’s of protien from meat with maybe a fruit…then I go back to school…
I need to have another protien based food for the 3 hours i’m at school. Then 3:00 rolls around. I have to drive to the gym and I’ll take my NO supp before I w/o…train hard and then I’ll have my shake with some creatine after…
When 4:45 rolls around I have to leave for my fast food job. I read the ingredients to the grilled chicken we have and it had a huge list of ingredients other than CHICKEN so I try to stay away from that. I know I get off the subject from time to time but bare with me.
I work about 5-6 hours 5 days out of the week. Its hard to get in a meal during work. I usually have a protien bar from the store next to me at around 8 O’c
When I get home…11 pm…I try to get some meat in…same as lunch (protien wise) and I’ll also have some casien protien for night…usually cottage cheese. I don’t eat red meat and I don’t eat pork. Never liked it. chicken, fish, turkey…might have left something out…is about it.
If you read all of this thanks alot and I hope to get some good feedback. I could post a pic of my self if that would help…and also I’ll start recording my diet/w/o mon.
I would loosen up with the diet a bit. You just need more calories. As thin as you sound at 5’10 and 170, a cheeseburger here and there is not going to turn you into the Michelin man.
I assume you’re using NO Xplode…lose it. Overhyped, overpriced, and there is a lawsuit against them for false claims. I know it makes you feel good in the gym, but it’s all sugar and caffeine.
No…I’m using black powder…I’m also 180ish…sometimes the scale will say 178…179…Today this morning I had an egg…my protien shake…and tablespoon of peanut butter. Right now during class im eating a protien bar…71 carbs…50 of which are sugar…40g’s of protien…When I get home I’ll have some chicken…and maybe something else…today I’m working my biceps and Triceps using this one program I read about in a mag. Thought I read about something like this here on T-Nation…What I do is I’m supposed to warm up…max out…drop the wieght 10% and do 2 sets of 8-10 reps…then drop the wieght 10% more and do as many as I can.
I just plugged some similar stuff into Fitday, and actually used a chicken Whopper instead of just chicken for your last meal and it came out to 1300 cals. If you are a 14 yr old girl, you’re good to go.
You need WAY more of everything.
When I am gaining weight for breakfast I eat 3 cups of oats, 16 oz milk, 2 scoops of protein, 2 cups of fruit and a few fish oils. It is right around 1000 cals, or just a bit under what you eat in a WHOLE DAY.
You need to try and get 5-6 meals and double everything you eat currently in each of those meals.
I know a skake isn’t the best or better than a whole food but I don’t always have so much time in the morning…This morning I drank my shake…71g’s protien, little bit of raw brocolli, about 2 tablespoons peanut butter. Now I’m eatiing my protien bar during class. This is what I did yesterday and when I got home for lunch I had chicken, apple sauce, and peanut butter…went back to school…worked out after…had my post shake…went to work…had a sec burrito, protien bar…When I got home before bed I had cottage cheese, tuna, and my vitamins.
Try double your bodyweight in protein grams and adjust your other calories based on your results (i.e. how much lean mass you are gaining). The most important thing is to experiment and then monitor your own progress, otherwise you won’t find out what works for you.
What works for someone else won’t always work for you - you may need more calories or less, or different macro ratios, or different food timings, or cardio; depends what other activities you do as well.
Get used to trying things yourself and you will make much more progress in the long run.
Eat everything.the last thing you want to do at your age and weight is eat clean trying to bulk up.Its gonna take time but stay with it and it will work.First start drinking whole milk eat lots of meat and potatoes,yams,sweet potatoes Weight gainer thats low on sugar(less than 10 grams a serving)Eggs,chicken,eat all the cheese burgers you want as long as your getting your protien in,just dont wash it down with a coke.lastly the most important way to gain weight is to SQUAT alot and DEADLIFT,good luck
[quote]horsepuss wrote:
Eat everything.the last thing you want to do at your age and weight is eat clean trying to bulk up.Its gonna take time but stay with it and it will work.First start drinking whole milk eat lots of meat and potatoes,yams,sweet potatoes Weight gainer thats low on sugar(less than 10 grams a serving)Eggs,chicken,eat all the cheese burgers you want as long as your getting your protien in,just dont wash it down with a coke.lastly the most important way to gain weight is to SQUAT alot and DEADLIFT,good luck[/quote]
Damn dude, hope your a major ecto if you follow this advice.
[quote]testostronefreak wrote:
what should I shoot for as far as protien g’s per day…and calories also…[/quote]
Personally I find counting and logging anal and gay. Eat at least six meals. Have protein in every meal. If you are not gaining weight, eat more. If you are gaining too much fat, eat less.
Focus on breakfast. This is your most important meal. The next most important meal is PWO. Also eat some protein before sleeping. It does not have to be a special Whey/Casein shake or cottage cheese though these will do quite nicely.
Choose foods which are healthy most of the time unless you are some kind of hyper-metabolism ripped freak. In that case eat pizza and burgers all day you lucky sonofabitch.
try a casein protein shake before bed because unlike whey it is slow absorbing and will allow you to keep growing overnight. also if you really want to be creative, you could set your alarm to get up in the night and eat so you aren’t letting all that time go by that you aren’t consuming calories…
try a casein protein shake before bed because unlike whey it is slow absorbing and will allow you to keep growing overnight. also if you really want to be creative, you could set your alarm to get up in the night and eat so you aren’t letting all that time go by that you aren’t consuming calories.