i dont know how many calories you should be eating because i dont know how many you are eating now. some times big guys dont have to eat much to maintain–sometimes they do. you need to figure out how many calories you are eating now and find out the macronutrient breakdown of those calories. that means at the end of the day you should know how many grams of each, protein,carbs and fat you ate.
how many kcal a day avg? if you dont know, then log your food intake for the next week and figure it out. dont stress to much about anything. just eat how you normally do and see what you are eating. if you eat at the cafeteria, you can still write down the amounts of food you ate (ie 1 cup mashed potatoes. 5 chicken strips. 2 12oz sodas etc.)
this seems like a pain in the ass but i guarantee you after five days you wont even be thinking about it. you train for an hour at a time–it takes about 5 minutes to write down and calculate your nutrition. just consider it part of your training–becaue it is!
this is the first thing you need to figure out.
if you are not gaining any weight–fat or muscle, then obviously you need to eat more.
if you are budgeting dont worry about eating clean. you shouldnt worry about this anyway if you are trying to bulk. obviously you dont want to live off cheese burgers for the rest of your life but you can use them to reach your goals of adding mass. and worry about eating good later. besides your testosterone being through the roof thats another benefit of being under 20!
food: carbs and fat are pretty cheap and easy to come by. you are going to be spending most of your money on protein.
first thing i would do is buy a 10lb bag of optimum or designer whey. its good and its cheap. you should be able to find it online for about 50bucks.
shop at a place like walmart or sams club/costco (you can probably find a friend who has a card if you dont or maybe your parents do).
buy 5-6 containers of generic brand quick oats or rolled oats (the quick oats mix easier in the shake but they are both just simple, basic, oatmeal. dont buy quaker oats brand because its the same stuff for twice the money).
oats are the base carb for your JUG. and they are good for you. if you are eating 4000+ kcal a day plan on doing some serious reading on the shitter!
buy a few bottles of light tasting olive oil. its great for adding calories , its good for you, and it makes your shakes taste better. dont get regular olive or virgin olive because it tastes like absolute shit.
buy a bunch of eggs. buy a bunch of tuna and or canned chicken.
if you can drink milk–then start drinking it all the time.so buy a couple gallons of that too if it doesnt bother your gut. they probably serve it in the cafeteria, so drink the shit out of it there.
buy cottage cheese in as big of a tub as you can find.
ramen noodles are a super cheap easy to eat , source of carbs. so is rice. if you can eat eggs. scramble a dozen of them then mix them in a pot with cooked rice, put the whole thing in the fridge and eat the hell out of it. i used to do this with skinless boneless chicken or cheap ass stew meat–throw in some corn and peas ala the chanko diet. add up all the macros and kcal when you make it and then eyball how much you eat and just do the math–record it in your nutrition log.
buy a tub or 2 of gatorade powder. drink it pre and post workout with some whey. you will also use this in your jug.
use your head and think of other cheap/bulk carbs you can buy. also protein. the only reason i mentioned the steaks is because they are good. if you dont have the cash then screw it (but you should have a little left over since you are ditching the sups). whatever its your choice.
that is a good training program. just bust ass when you are doing it. you might buy a box of generic nodoz/vivarin. it costs about 3 bucks at walmart and the caffeine is a good boost pre workout if you dont have the luxury of buying biotest stuff.
the best bedtime snack you can eat would be some kind of protein and fat along with your ZMA. meat is slow digesting and adding fat makes it even more so. cottage cheese is good but the calcium can block the zma absorbtion.
a good snack is a can of tuna or chicken with your favorite fatty dressing–ranch,mayo, whatever, throw in an extra cap full of olive oil too.
get used to drinking a BUNCH of water–all day long–because when your kcal get way up there its no fun burping up your last meal when your starting on your 6th of the day. im not sure exactly how it works but in my experience drinking water between meals helps a ton with digestion.
so… the training program is good. what are your max lifts? give me as much info as you can–training history. max on any lifts you can think of. deads, squats, curls, chins, db lunges, whatever. they dont have to be 1 rep maxes–if you know you can bench 225 for 4 reps before it pins you then just say “bench 225 4rep max” or something to that effect.
another thing–if you just want to pack on the mass you might consider some other program like a higher volume german volume training 2000 or the like
. dont worry about it now. just someting to think about. you dont want to get caught up in technicalities.
you want to eat a ton. lift 20 tons! sleep and do it again.
if your lifts are all low then probably anything will work for you anyway.
when you get some protein powder and post your lifts i will tell you how to make THE JUG shakes.
mull over this info and post back soon.
when do you lift next/ what is your workout?
im just gonna post this on your thread incase it helps someone else out too.
and i just typed a fricken novel so you had better be down with this you bastard!
peace,
r
you know what else. post a few pics so we can help you out.