I Want Thick and Full Muscles

Nutrition
1

Hey guys,

I’ve been eating clean (diet below) and working out hard for a couple years and i’ve made some good gains but with all the gains i’ve made i’m not getting thick full muscles. I don’t want to be a monster but I just want to be able to fill out the shirts I currently own. I want to be able to put on a medium size shirt and have it be skin tight. You know what I mean? I’m 24 now and I thought 4 years of hard work would get me where I wanted to be but it hasn’t and i’m waving the white flag.

I’m thinking i need a change of pace…i’ve been following massive eating/don’t diet with the P+F and P+C meals for 4 years and while i haven’t gained a lot of fat and i’ve been steadily getting stronger im not getting those thick muscles.

I’m hoping someone can help me out with what’s the optimal diet + supplement plan + workout. I’m not a fan for using genetics as an excuse but I am Indian decent so I’m not sure if its just not possible for me to reach my goals.

Here are my stats:

Age: 24
Weight: 150lbs
Height: 5’8
BF: < 10%

Here is my diet:

Meal 1: Oatmeal, Milk, Protein Powder
Meal 1 Stats: Cal - 435, P - 35, F - 9, C - 53

Meal 2: Almonds (70g)
Meal 2 Stats: Cal - 420, P - 14, F - 35, C - 14

Meal 3:Eggs (4)
Meals 3 Stats: Cal - 312, P - 25, F-21, C - 2

Meal 4: Protein Shake
Meal 4 Stats: Cal - 568, P - 32, F - 5, C - 100

Meal 5: Chicken, Whole Wheat pasta
Meal 5 Stats: Cal - 600, P - 67, F - 5, C - 40

Meal 6: Turkey
Meal 6 Stats: Cal - 250, P - 50, F - 25, C - 0

Meal 7: Cheese, crackers
Meal 7 stats: Cal - 330, P - 22, F - 18, C - 10

Total: Cals - 2915, P - 247, F- 114, C - 218
Percentage: P - 34%, F - 35%, C - 30%

My current workout is: Advanced GVT

Supplements: None.

I’d really appreciate it if someone could tell me where I can improve to reach my goals because I must be doing something fundamentally wrong for the past 4 years to not have reached anywhere near my goals.

Thank you for you time,
AF

2

You don’t eat enough for your goals. You aren’t big enough for your goals. So eat more.

Honestly it’s that simple.

3

I’m not seeing much in the way of greens in there, or whole fruits, either. Kick those up and I guarantee you’ll start growing.

DJ

4

That is a generic statement. I understand your point but how much more is more? And eat more of what? P, C, F?

I’m 150lbs…is there really a point for me to eat 5000cals? I doubt it.

5

djreef - my bad…meal 5 + 6 has greens. And i throw in a banana in meal 4.

But i understand what your saying.

6

[quote]Brant_Drake wrote:
You don’t eat enough for your goals. You aren’t big enough for your goals. So eat more.

Honestly it’s that simple.[/quote]

He’s right. Your meals aren’t really meals but rather snacks. Try to make them actual meals. 70g of almonds aren’t really going to do much for you if you eat them 2.5 hours after your breakfast and then wait another 2.5 hours to eat something else. Then the Cheese and crackers? I don’t think I have to comment on that.

You need to re-evaluate your goals because if you want to get bigger you are going to need to eat more. Granted you don’t have to eat like a gorilla, but try throwing in more dark green veggies and complex carbs like whole wheat bread and pasta. If you want those full muscles, they are going to need to be full of proper nutrients. Also, what does your post workout recovery meal/shake look like?

7

[quote]ArsenalFan wrote:
That is a generic statement. I understand your point but how much more is more? And eat more of what? P, C, F?

I’m 150lbs…is there really a point for me to eat 5000cals? I doubt it.[/quote]

You would grow on 5000 though, wouldn’t you? My point is that if your current diet of 300 cals isn’t working, the bump it up to 3500. If that doesn’t work, go to 4000, and so on.

Also the diet you listed doesn’t really look like it’s 3000 calories.

Also what do you do post workout? That will make a huge difference.

As for what you should eat more of, who cares? More protein is never a bad idea, but beyond that, eat foods you like.

8

Football061, Brant_Drake - Meal 4 is my protein shake and I take half during the workout and half after the workout. Then Meal 5 is the post workout meal.

My problem is that i’ve been on the P+F, P+C train for so long i really don’t know what else to do. You say 70g of Almonds is crap but its a P+F … should i be having Whole Wheat bread and tuna instead? (again that is a P+C) … or can i have Whole Wheat Bread + Tuna + Cheese + some almonds on the side? To me that is blasphemy…the P+F, P+C argument made sense to me…but granted I don’t know shit but supposedly so many ppl had great results…

9

I’m seeing a lot of PC and PF being talked about here and you don’t fill out a medium t shirt yet? Talk about trying to polish off a turd. You are 150 lbs because you eat like a 150 guy, eat like a 200 lb guy and then we are going somwhere.

10

[quote]ArsenalFan wrote:
Football061, Brant_Drake - Meal 4 is my protein shake and I take half during the workout and half after the workout. Then Meal 5 is the post workout meal.

My problem is that i’ve been on the P+F, P+C train for so long i really don’t know what else to do. You say 70g of Almonds is crap but its a P+F … should i be having Whole Wheat bread and tuna instead? (again that is a P+C) … or can i have Whole Wheat Bread + Tuna + Cheese + some almonds on the side? To me that is blasphemy…the P+F, P+C argument made sense to me…but granted I don’t know shit but supposedly so many ppl had great results…[/quote]

You are overthinking this way too much. You dont need to worry about breaking your meals down to p+f and p+c if you havent learned how to eat for your goals. NO ONE ever got big just eating chicken, tuna, and broccoli.

Am I saying that these things dont have their place? No, but you are eating too little and expecting to gain off of it. By the way, cheese and crackers is a meal? Explain that to me. Cheese and crackers are a snack between meals, which you should still be eating every 2 hours.

11

[quote]ArsenalFan wrote:
Football061, Brant_Drake - Meal 4 is my protein shake and I take half during the workout and half after the workout. Then Meal 5 is the post workout meal.

My problem is that i’ve been on the P+F, P+C train for so long i really don’t know what else to do. You say 70g of Almonds is crap but its a P+F … should i be having Whole Wheat bread and tuna instead? (again that is a P+C) … or can i have Whole Wheat Bread + Tuna + Cheese + some almonds on the side? To me that is blasphemy…the P+F, P+C argument made sense to me…but granted I don’t know shit but supposedly so many ppl had great results…[/quote]

Ok, you need better PWO protocol. You need some carbs to spike insulin, stimulate growth, replenish glycogen, ect. Do a search for “Solving the post workout puzzle.” It’s a two part article written by Dr. JB, the guy who wrote about P+C and P+F.

And as for “I’ve done it for so long…” I don’t give a shit. Man up and eat how you need to grow. Don’t say junk like “to me that is blasphemy.” Steak and potatoes, a lot of milk, eggs and bacon in the morning, ice cream after your PWO shake, are just places to start. The overall calories should be your first priority, then macronutrient breakdown.

You might even want to do a week of “McDonald’s Therapy.” Just to get you started and break some of those mental barriers you have (ok, maybe I do give a shit, lol).

I know it may seem ridiculous, but you want results, right?

12

Brant_drake remember that thing I wrote you said you were going to steal? Please, now is the time haha.

14

I see what your saying…however my Protein shake contains 100g of carbs (I mix in dextrose) and my post workout meal contains 40g but I just found the article your referring to and will give it a good read.

lol I don’t know about eating ice cream but I understand what everyone is saying.

And your all right…cheese and crackers isnt a meal…it will be gone in my next meal plan.

15

Arsenal you need to eat more food. I see about 5 snacks and one meal in your description of what your eating.

16

[quote]Scott M wrote:
Brant_drake remember that thing I wrote you said you were going to steal? Please, now is the time haha. [/quote]

Scott’s words of wisdom. Pay attention people!

"First and foremost I have to gain muscular size. Secondly I want to be healthy as I do it. Thirdly I want to maintain a reasonable level of bodyfat as I grow.

Unfortunatelly a lot of people are backwards and worry about staying lean or ‘is this healthy’ and forget priority number one."

Effin’ A.

17

Yeah, jack up the cals. You probably not onyl have to eat ot compensate for growth but also at 150 you could have some skinny boy genetics or digestive patterns. So you have to eat to comp for those too. So doing the +400 cals per 2 weeks until you grow thing is probly a good call.

-chris

18

you can still do P+F and P+C

i eat a half cup of walnuts + a bag of pork rinds, thats like 800 cals for one meal and 40g of protein

do that 6 times in one way or another

19

Like Brant_Drake said, you need to think outside the box. You are way too rigid in your cognitive processes. Are you scared to gain fat? I was this way for a while and would only eat certain foods for fear of what other ‘unhealthy’ foods may do to my physique. I ended up learning that this is the exact same pattern that anorexics get caught up in.

Best advice, start small by making little changes in your food ‘protocol’ and soon you will have a whole new arsenal of foods that you can eat and feel comfortable with. Vary up your intake and soon you will gain muscle and feel more confident with yourself.

20

Thanks for the info people.

Jay-B - I started working out when I was 16 at 165lbs with like 25% BF and benching the bar was hard…so yeah i have an aversion to getting that gut back…but I’ll increase my cals every 2 weeks and keep a close eye on how much fat im gaining and cut back if necessary.