[quote]Gl;itch.e wrote:
those 2kgs I gained by adding 1000cals a day also came with an extra inch+ on my waist line… . now I realise Ill never get back to the skinny 29" waist I had when I was 65kgs… . and frankly I dont care I never had abs even then… . but I now have a 35" waist and gaining an inch on my waist for every 1/8" muscle/fat elsewhere isnt very motivating. …
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This is speaking strictly for myself…weight gain and waist size do not have a linear relationship. Forget about your estimate of 6" waist increase for every 10 lbs or whatever.
The first 10 lbs I gained came with ~3 inches on the waist. The last 20 lbs with ~0.5 inch. I’m positive that those first gains were from putting enough food in my belly.
I’ve been following this thread with interest and have a couple of comments for the poster…
Assuming you do actually want to put on muscle mass and are interested in doing something about it (vs talking/whining about it), there are solutions for you - good ones.
Beyond this, you’re going to have to learn more about good nutrition. You’re right - with your current intake you’ll surely be overfat if you bump up your calories to 6 or 7K. However, with a good nutrition plan (even in the 5-6k range) and appropriate training, you’ll be able to pack on 10 or 20lbs of LBM without much fat gain.
Alternatively, you could post here and continue to get reamed. And you could search the archives here and find what you’re looking for. But if you want a direct, fast way to learn what you’re missing, I highly recommend the resources above.
Your diet does not look very nutritious to me. Looks like a lot of junk in there. I think you should look at some nutrition articles on this site. It’s not necessary to eat completely clean but you look to need work. Particularly given that you are gaining fat, I think your problem may just as well be inadequate nutrition and lack of intensity in training rather than too little food. What do your workouts look like?
First, I think anyone who thinks of caloric ESTIMATES as there actual true specific number for intake doesn’t quite understand how variable seervings are. Second, you are eating over 4,000cals a day and you are gaining no weight at all? How long have you eaten this amount?[/quote]
yes there are a few estimates particularly the steaks but I allways buy similar sized portions and I tend to be very conservative when I have to estimate calories. …
all of two months Id say but the 2kgs I did gain came in the first 2 weeks. …
[quote]vroom wrote:
Gl;itch.e wrote:
my metabolism isnt stopping me from getting fatter. …
Maybe it’s the 1000 calorie shakes? What do you think your body will do with 1000 calories that is rapidly absorbed in shake form?[/quote]
well I tried to design the shake to allow me the most calories in a single meal first thing in the day because Ive noticed I tend to find it easier eating towards the end of my day which is obviously bad for fat gain . …
I also wanted it to be relatively slow digesting and help get some fruit servings as well… . ingrediants as follows. …
You hardly eat any vegetables for this entire week! You’re eating over 4000 calories a day but you’re malnurished. You are lacking the vitamins and minerals required to grow. Also, when I suggested above that you eat dried fruit, nuts and peanut butter to your daily diet you said “I already do this”…you lied. What about healthy fats? Also some of these calorie calculations look sketchy…I’m really curious about the ingredients of these 1000 calorie shakes.
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ok yeah Ill give you that… . I certainly lacked in the dried fruit and nuts department that week… . and I often snack on dried apricots etc without counting the calories… . 100cals here and there didnt kill a guy when he’s trying to add weight. …
healthy fats are covered somewhat in my shakes… . I also take omega 3 caps. …
you know whats sad? I honestly didnt think I was doing too bad nutritionally besides the fact that I eat basically no vegetables besides potatoes. …
I’ve been following this thread with interest and have a couple of comments for the poster…
Assuming you do actually want to put on muscle mass and are interested in doing something about it (vs talking/whining about it), there are solutions for you - good ones.
Beyond this, you’re going to have to learn more about good nutrition. You’re right - with your current intake you’ll surely be overfat if you bump up your calories to 6 or 7K. However, with a good nutrition plan (even in the 5-6k range) and appropriate training, you’ll be able to pack on 10 or 20lbs of LBM without much fat gain.
Alternatively, you could post here and continue to get reamed. And you could search the archives here and find what you’re looking for. But if you want a direct, fast way to learn what you’re missing, I highly recommend the resources above.
Good luck.
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thanks for your input JB… . I signed up for the 5 day course so Im keen to have a look at what youd recommend to start off with. …
I guess my primary concern with your approach is cost and whether I can actually fit the amount of calories in my belly from all healthy sources… . of course thats no excuse for not trying. …
[quote]jsbrook wrote:
I think your problem may just as well be inadequate nutrition and lack of intensity in training rather than too little food. What do your workouts look like?[/quote]
I honestly dont think its training… . my workouts are simple but taxing… . if anything I feel I need more time to recover rather than more intensity. …
currently I alternate these two workouts on a monday wednesday friday schedule. …
day 1:
military press
neutral grip chins
squats
day 2:
bench press
bb rows
deadlifts
I use 5x5 for most sets and will also add a few singles at the end as well… . every second rotation I might do some 10x3 work for the squats and deads… . Ive been getting stronger on everything over the last couple of months but there have been instances where Ive felt like my recovery hasnt been good enough to make continual progress across the board. …
also thanks to everyone who responded to this thread its all valuable… . Im still keen to hear from people who have had to go to caloric extremmes to get bigger. …
[quote]Gl;itch.e wrote:
also thanks to everyone who responded to this thread its all valuable… . Im still keen to hear from people who have had to go to caloric extremmes to get bigger. …[/quote]
Is that a subtle way of saying that you dont like the advice that was given, even though it is probably right so you will wait until somebody posts that they had to start eating 9,000 kcal of nothing but pizza each day to get bigger and that will make you feel better?
[quote]helga wrote:
Gl;itch.e wrote:
also thanks to everyone who responded to this thread its all valuable… . Im still keen to hear from people who have had to go to caloric extremmes to get bigger. …
Is that a subtle way of saying that you dont like the advice that was given, even though it is probably right so you will wait until somebody posts that they had to start eating 9,000 kcal of nothing but pizza each day to get bigger and that will make you feel better?[/quote]
I dont blame you for reading it like that… . maybe I should just look to some of Berardi’s clients who have had sucess with his plans… . but Im sure other people have faced this challenge alone and suceeded. …
[quote]Gl;itch.e wrote:
I dont blame you for reading it like that… . maybe I should just look to some of Berardi’s clients who have had sucess with his plans… . but Im sure other people have faced this challenge alone and suceeded. …
[/quote]
To summarise the advice that you have been given so far:
If you believe that 4,000 kcal is maintenance, eat 4,500 or 5,000 kcal.
Eat more vegetables and whole foods
Eat more calorie dense foods
Eat more good fats
I think that the best thing that you can do for yourself is give these recommendations a try. You said that you are ‘sure other people have faced this challenge alone and suceeded’. The only thing that they would have done diffrently to you is to try something different when what they were doing stopped working.
Try the above advice for a month and see what happens. If it works, keep doing it, if doesnt work, mix it up again.
[quote]helga wrote:
To summarise the advice that you have been given so far:
If you believe that 4,000 kcal is maintenance, eat 4,500 or 5,000 kcal.
Eat more vegetables and whole foods
Eat more calorie dense foods
Eat more good fats
I think that the best thing that you can do for yourself is give these recommendations a try. You said that you are ‘sure other people have faced this challenge alone and suceeded’. The only thing that they would have done diffrently to you is to try something different when what they were doing stopped working.
Try the above advice for a month and see what happens. If it works, keep doing it, if doesnt work, mix it up again.[/quote]
ok now when I try to add more vegetables I cant exactly go gungho straight off the bat (id probably end up sabotaging total calories if I did) so where would be a good place to start?
what types of vegetables do you guys eat and how do you combine them with your meals in order to fit everything in?
I certainly havent allways been eating like this… . I definately find it easier to eat healthy when maintaining or losing weight… . I guess I was kinda following some old advice about taking in more liquid meals and doing a dirty bulk for a limited time span… . I also read somewhere about getting your protein in your meal first and then eating whatever else you can fit in after… . probably some dodgy bodybuilding junk. …
[quote]Gl;itch.e wrote:
ok now when I try to add more vegetables I cant exactly go gungho straight off the bat (id probably end up sabotaging total calories if I did) so where would be a good place to start?
what types of vegetables do you guys eat and how do you combine them with your meals in order to fit everything in?
I certainly havent allways been eating like this… . I definately find it easier to eat healthy when maintaining or losing weight… . I guess I was kinda following some old advice about taking in more liquid meals and doing a dirty bulk for a limited time span… . I also read somewhere about getting your protein in your meal first and then eating whatever else you can fit in after… . probably some dodgy bodybuilding junk. …[/quote]
I think you’re seriously overthinking this whole process. You’re worried about overdoing your vegetable intake? Did I read that right? You say you’re trying to gain weight, but your whole mentality strikes me as more of a calorie counting/carb conscious/cutting diet type thing.
If you’re really that worried about going to high in calories by adding in veggies, try replacing the pizza, chocolate popcorn, and gummy bears with green beans, spinach, broccoli, carrots, etc… Unless of course you’ve actually found the real gummy bears from the cartoon and aren’t referring to the candy.
I hear cartoon bears are a great source of protein, plus I’d imagine that gummy potion they had would be great pre-workout.
If you’re looking for ideas for what veggies to eat, find a famers market in your area, go to it, and buy some of everything. It’s always fresh, usually tastes better than store bought commercially produced veggies, and you get to support the local farmers so you’re being a good citizen. If you don’t know how to prepare something, ask the farmer selling it, they usually have pretty good recipes.
[quote]m0dd3r wrote:
I think you’re seriously overthinking this whole process. You’re worried about overdoing your vegetable intake? Did I read that right? You say you’re trying to gain weight, but your whole mentality strikes me as more of a calorie counting/carb conscious/cutting diet type thing.
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no no no… . Im worried that if I jump right into eating every vegetable I see that Ill end up getting way less calories than I need… . I manage to feed myself well on cuts without feeling deprived and part of that reason is because of vegetables keeping me feeling full. …
and Im still curious as to why Im getting jumped on for my gummy bears… . they are only eaten postworkout with my shake to add more simple carbs. …
[quote]Gl;itch.e wrote:
m0dd3r wrote:
I think you’re seriously overthinking this whole process. You’re worried about overdoing your vegetable intake? Did I read that right? You say you’re trying to gain weight, but your whole mentality strikes me as more of a calorie counting/carb conscious/cutting diet type thing.
no no no… . Im worried that if I jump right into eating every vegetable I see that Ill end up getting way less calories than I need… . I manage to feed myself well on cuts without feeling deprived and part of that reason is because of vegetables keeping me feeling full. …
and Im still curious as to why Im getting jumped on for my gummy bears… . they are only eaten postworkout with my shake to add more simple carbs. … [/quote]
To anyone trying to continue this discussion with this particular poster, I wrote this on page one for a reason:
[quote]Gl;itch.e wrote:
helga wrote:
Gl;itch.e wrote:
also thanks to everyone who responded to this thread its all valuable… . Im still keen to hear from people who have had to go to caloric extremmes to get bigger. …
Is that a subtle way of saying that you dont like the advice that was given, even though it is probably right so you will wait until somebody posts that they had to start eating 9,000 kcal of nothing but pizza each day to get bigger and that will make you feel better?
I dont blame you for reading it like that… . maybe I should just look to some of Berardi’s clients who have had sucess with his plans… . but Im sure other people have faced this challenge alone and suceeded. …
[/quote]
You don’t need to buy Precision Nutrition to succeed. But you do need to clean up your diet, which is quite junky. And following Berardi guidelines is one good way to do this. There’s plenty of quality free information from here on this site.
[quote]Gl;itch.e wrote:
m0dd3r wrote:
I think you’re seriously overthinking this whole process. You’re worried about overdoing your vegetable intake? Did I read that right? You say you’re trying to gain weight, but your whole mentality strikes me as more of a calorie counting/carb conscious/cutting diet type thing.
no no no… . Im worried that if I jump right into eating every vegetable I see that Ill end up getting way less calories than I need… . I manage to feed myself well on cuts without feeling deprived and part of that reason is because of vegetables keeping me feeling full. …
and Im still curious as to why Im getting jumped on for my gummy bears… . they are only eaten postworkout with my shake to add more simple carbs. … [/quote]
Dude. You’re like my sister previously when she was trying to lose fat. Her diet is now drastically improved and she’s met her physique goals. But she used to throw in a little cottage cheese, egg whites, and fiber one and otherwise eat like an 8-year old. Not necessarily a lot of calories for her but way to much of her daily intake coming from nutrionless types of carbs. You are the same. It’s not just the gummy bears. I am floored that apple juice sip-ups and animal crackers are not part of your daily regimen. Prof X is probably right about this thread.
and Im still curious as to why Im getting jumped on for my gummy bears… . they are only eaten postworkout with my shake to add more simple carbs. …
Dude. You’re like my sister previously when she was trying to lose fat. Her diet is now drastically improved and she’s met her physique goals. But she used to throw in a little cottage cheese, egg whites, and fiber one and otherwise eat like an 8-year old. Not necessarily a lot of calories for her but way to much of her daily intake coming from nutrionless types of carbs. You are the same. It’s not just the gummy bears. I am floored that apple juice sip-ups and animal crackers are not part of your daily regimen. Prof X is probably right about this thread.
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come on honestly is 40grams of any sugar/candy directly after a workout with my postwork shake somehow bad? I suppose if I just add 40grams of glucose to my shake this becomes magically better somehow?
and to prof x… . I may have stubbornly disagreed with you in the past over issues regarding various types of hypertrophy but I dont see why you have to drag old grudges in here… . I have gained alot more respect for you since then from reading your posts and replies but you must realise that people will just disagree as there is tons of conflicting evidence/studies and no hard facts on a lot of subjects. …
when you mentioned my diet would have to be less strict owing to higher metabolism what did you mean if not being able to tolerate more carbs or take in a few hundred calories of relative junk?
