Hey guys, I’ve been lurking around here for about 2 months and have decided to finally make an effort to improve myself. I’m 5’11 148lbs(Super skinny arms, legs, a little bit of a pouch on my stomach though from college) Anyway, I’m a pretty weak guy…never really went to the gym and if I did it was to use the machines or do cardio. I’ve now realized the way to go is free weights. I’ll be starting the Starting Strength Rippetoe(sp?) program next monday and I am very excited. Hopefully I can make some good gains with some hard work and dedication.
Anyway, I had a few questions, chief among them is if you guys could help me with my diet. I am not a very good eater…I eat fast food a lot, eat probably 2 or maybe 3 times a day. I used to drink a lot…stopped that now. But yeah, I am basically an ectomorph with a pudge around the midsection. I was thinking about cutting but the rest of my body is really skinny…and I’d probably do more hurt than good(what do you guys think?). SI think I am going to bulk… It took me a really long time to even come up with this diet, and I’m not even sure if it’s okay. I usually eat around 2000 calories a day(I think) so I came up with a 3500(near there, and is that enough?) calorie plan. Here it is:
4AM=
1 Scoops Optimum Whey- 120Cal 24Prot 3Carb 1Fat
1 Cup Quaker Oats- 300Cal 10Prot 54Carb 6Fat
5g L-Glutamine
1 Cup Skim Milk- 86Cal 8Prot 12Carb 0Fat
All Mixed together in a shake
Totals: 508Cals 42Prot 69.0Carb 7Fat
4:30AM
Multivitamin
6g BCAA’s
2 fish oil capsules
5:00AM
GYM
Plan on getting workout done in an hour
6:00AM=
Within 10 minutes of workout
2 Scoops Optimum Whey- 240Cal 48Prot 6Carb 2Fat
1 Cup Skim Milk- 86Cal 8Prot 12Carb 0Fat
6g BCAA’s
8g Glutamine
35g Dextrose
35g Maltodextrin
Mixed in a shaker bottle consumed over 60 minute period to reduce fat gain. First 5 minutes 1 Half of Shake. Let settle for 15 Minutes=20 Minutes
Drink remaining solution over 40 minute period.
Totals: 326cal 56prot 88carb 2fat
9AM=
4oz Chicken Breast 110Cal 25prot 1carb 2fat
1 cup brown rice 216cal 5prot 44.8 carb 1.8fat
2 Cups Brocolli 42Cal 6prot 12 Carb 0Fat
1 Apple 95Cals 0Prot 25Carb 0Fat
Total:463cals 36prot 82.8carb 3.8fat
Also do you guys think I need more calories? Or should I just keep it at that and adjust accordingly? Just to let you guys know too, This is my workout day meal plan, I’ll make one for my off days with these same macros…just kinda condense them. Any advice is mucho appreciated. Thanks!
Well I estimated the 2000 calories. Like I said I don’t really keep track of my intake. I’ve been skinny my whole life pretty much, my dad also has a skinny frame. No muscle in arms, a little legs and yeah…I have pudge lower midsection(First two years of college)
I remember talking to one of my friends last week and he said it would be impossible for me to get big(muscular) because I can’t beat genetics. I called BS. I’m going to prove him wrong. Thanks for the input. Its very much appreciated.
Also, what are your opinions on the Starting Strength rippetoes program. Especially for a beginner like myself.
The plan looks great. Now get a good lifting routine with deadlifts, squats, and bench, and keep eating like that. You should be gaining some solid muscle pretty well. Once you peak out at a weight, add a little more to your diet calories and protein wise and you should be good. Good luck man!
Eating plan looks solid, but the one problem I see is with your sleep. If your last meal is at 11PM and you’re up at 4AM that’s only about 5 hours of sleep. If I were you, I’d get to bed after your 9PM meal and then have a shake in the middle of the night.
make sure your getting your sleep, other then that, im happy to finally see someone who has done there homework to get ready. Good luck and remember, Big is Beautiful. oh ya, stretch lots
this is really nitpicking but steel-cut oats would be better than quaker oats for GI reasons but it looks good and since ur skinny I don’t think it will make as much of a difference.
Hey guys, again thanks for the great responses. I’m going to change my skim milk to whole milk and the fat free cottage cheese to normal cottage cheese. Good idea or no?
Also one question, would it be totally irrational to start a cut first? Like I said, I have not much muscle mass…but I do have quite a bit of pudge on my lower abs. I don’t know whether I should bulk first, or cut and then bulk(I don’t want to look like a starved child though) I’m just scared that I’ll end up with huge amounts of fat and will spend such a long time cutting that I will just end up back where I started.
great plan, just get more sleep. and if your worried about the fat on your lower abs, id stay away from oats in general, i cant find the article, but they had one in the past 2 months or so saying that oats can be a food alergen to some white males, meaning it will go straight to your abs.
im really not sure on the whole bulking thing, but if your busting your ass in the gym like most guys are on this site then 3.5k cals isnt bulking material. id also be afraid that since youve already got fat deposits on your abs that if you did “bulk” then youd get even more over your abs.
IMO dont worry about bulking or cutting, eat clean, get into the gym and see how your body reacts to what you put it through, if you find yourself needing more cals then add more. as long as your getting to the gym and eating healthy you will always see gains.
[quote]Dylanj wrote:
great plan, just get more sleep. and if your worried about the fat on your lower abs, id stay away from oats in general, i cant find the article, but they had one in the past 2 months or so saying that oats can be a food alergen to some white males, meaning it will go straight to your abs. im really not sure on the whole bulking thing, but if your busting your ass in the gym like most guys are on this site then 3.5k cals isnt bulking material. id also be afraid that since youve already got fat deposits on your abs that if you did “bulk” then youd get even more over your abs. IMO dont worry about bulking or cutting, eat clean, get into the gym and see how your body reacts to what you put it through, if you find yourself needing more cals then add more. as long as your getting to the gym and eating healthy you will always see gains.
but also im 18 so what the hell do i know[/quote]
Thanks for the info Dylan, if you find that article let me know because I’m interested in seeing it. Also, you hit it right on the button. I really don’t want to have huge fat deposits on my lower stomach…but I can’t cut because I have no muscle definition anywhere. Ah, the dilemma. Anyone else have any suggestions? Thanks again!
[quote]dalsor wrote:
Dylanj wrote:
great plan, just get more sleep. and if your worried about the fat on your lower abs, id stay away from oats in general, i cant find the article, but they had one in the past 2 months or so saying that oats can be a food alergen to some white males, meaning it will go straight to your abs. im really not sure on the whole bulking thing, but if your busting your ass in the gym like most guys are on this site then 3.5k cals isnt bulking material. id also be afraid that since youve already got fat deposits on your abs that if you did “bulk” then youd get even more over your abs. IMO dont worry about bulking or cutting, eat clean, get into the gym and see how your body reacts to what you put it through, if you find yourself needing more cals then add more. as long as your getting to the gym and eating healthy you will always see gains.
but also im 18 so what the hell do i know
Thanks for the info Dylan, if you find that article let me know because I’m interested in seeing it. Also, you hit it right on the button. I really don’t want to have huge fat deposits on my lower stomach…but I can’t cut because I have no muscle definition anywhere. Ah, the dilemma. Anyone else have any suggestions? Thanks again!
[/quote]
Eat in a calorie excess but don’t “bulk”. There is an article on here about Thib explaining the whole thing with bulking and cutting. Excess bulking won’t result in excess muscle, just excess fat.
I was recently in your shoes. I weighed around ~150 lbs when I was 17, 18, and 19. When I turned 20 I decided I would try to get hyuuuge. All of my friends told me it wasn’t possible because of my genetics, I was skin and bones, my entire family is.
BS. A little bit over a year later I’m weighing in at 189, definitely more BF than I’d prefer to have, but I’m a far cry from being fat. (10-12%)
I also did this while earning my Business degree, and living the typical University/College lifestyle.
Just make sure to avoid drinking alcohol in mass quantities, I know this is really hard to do, I used to drink ALL the time, but I cut it back to maybe once a month.
I found it nearly impossible to eat 5-6 meals a day in between my full days of class, so I ended up blending most of my meals into shake form and that’s really what helped me progress. I drink four of these shakes a day, each one has 600 calories and around 50G of protein. They’ve really been the secret to my success.
When I do eat “real” food, I keep it strict as hell. I haven’t had junk food (of any sort, really) in close to a year. I don’t even miss it.
I think the best part was wheeling all the broads as I got bigger and bigger. I dated a girl for three years when I weighed 150, once I hit 160 we were done and I’ve been through 3 girls since then, each one hotter than the last.
Your diet plan is really good though, you must have a good amount of money tucked away to eat like that at University.
You said you dont have much muscle def, once you start to gain some weight/muscle they will fill out more and you will see the seperation of the muscle.
Only other thing I would suggest is to add creatine after your work out, what sort is up to you and I belive you can get some good cheap monohydrate around the place, people on here should be able to point you the right way, I myself use a product called X-Pand which I like, but it took me a few try’s of diff brands to get the one that worked best, but i think you should go well on monohydrate. anyway! I’ll stop boring you champ, but good luck and I know you can do it! I was once very small! now i’m a nice lean size. So you can do it bro!
[quote]Bud83bud wrote:
You said you dont have much muscle def, once you start to gain some weight/muscle they will fill out more and you will see the seperation of the muscle.
Only other thing I would suggest is to add creatine after your work out, what sort is up to you and I belive you can get some good cheap monohydrate around the place, people on here should be able to point you the right way, I myself use a product called X-Pand which I like, but it took me a few try’s of diff brands to get the one that worked best, but i think you should go well on monohydrate. anyway! I’ll stop boring you champ, but good luck and I know you can do it! I was once very small! now i’m a nice lean size. So you can do it bro!
Bud[/quote]
pretty sure monohydrate is monohydrate no matter what brand…
Well to me it is, but what I meant by that is, you see alot of guy’s say I only use or like or respond to this or that. And as you may of read they say german creatine is the best to go for with monohydrate, and I know some company’s use some form from china…no idea what it’s like, but best to stick with what they say is known.
And as for X pand it is a CEE and AAKG.
I have just bought some CellMass no idea what it’s like as I have not tried it yet, but I will post it up when I have.
anyway I’m not here to nitpick, i’m sure he’ll gain weight no matter what way he goes, I was just giving MHO on what supps are good.
