has to be said.
but can we give this guy some credit for not posting a photo like some anorexic dummies around these parts (not lumping the OP in with said dummies).
And yeah, eat more.
Don’t be afraid to make changes, BIG changes. If after 4 years your not filling out a medium shirt, then what you have been doing obviously isn’t giving you results, and if you continue doing what you have always done you will continue to get the results you have always gotten.
So you have read all the P+F/P+C/don’t mix C+F literature and on paper it made sense? Maybe even worked out great for someone else? Don’t get to hung up on the little things, if something isn’t working don’t be afraid to throw it out and try something different. I’m not saying that if you eat enough it wont work for you, but there have been MANY MANY guys who have gotten HUGE and stayed lean while mixing P+f+c.
Definitely not genetics, if you had a problem filling out an XXL shirt naturally… then it might be genetics, but anyone should be able to fill out at LEAST a medium. I have seen some big Indians, actually most of them are at least a little bigger then normal. Mind you these are Canadian Indians, so they might be eskimo’s, but still.
At the very least you need to start eating
more, I have fat boy genes and I don’t eat much less then that on a cut, so if you have skinny boy genes its probably not absurd for you to need 3500-4000+ calories per day to grow. As stated already, add 500 a day and try that for a few weeks, if you don’t gain weight add another 500 and repeat.
I’m still learning about nutrition, but as everyone else said, you need to eat more good healthy clean foods. 500 calorie drinks aren’t meals.
You should be eating stuff like 10 or more ounces of lean meat plus heaping piles of green veggies smothered in olive oil all day long.
[quote]mthomps wrote:
I’m still learning about nutrition, but as everyone else said, you need to eat more good healthy clean foods. 500 calorie drinks aren’t meals.
You should be eating stuff like 10 or more ounces of lean meat plus heaping piles of green veggies smothered in olive oil all day long.[/quote]
Second this
Some nice complex carbs would be nice as well (oats, brown rice, etc.), that’s where you will get the energy you need to hit that iron. The harder you train and the better your recovery is the sooner you will get that muscle that you deserve.
I wish you the best!
Cheers,
J
You don’t necessarily have to jack up the calories if you add more meat to your diet. Specially beef. Meat proteins tends to stick alot better to the body then protein shakes.
I also didn’t see your workout plan. With the amount of carbs you eat it’s very likely your body is burning that energy rather then using it to support muscle growth if your not lifting heavy weight alot.
I think someone else said your worrying about your diet too much. Unless it’s difficult to eat, don’t . Start upping the morning animal food groups.
Yeah, eat more. Throw more carbs in to the mix. I’d recommend whole grain breads, pastas and cereals. You seem to be getting enough of everything else. Carbs produce an easy, cheap way to eat more calories to fuel your body while it uses the other nutrients for muscle building. Just make them multi/whole grain and you should be good.
Eat some whole wheat cereals with your snacks. A favorite of mine is wheatina and would be great with your egg “meal”. Add multi grain carbs to all your meals without them. Give it a few months and see what happens.
Protein is definately necessary, but you are eating plenty. Take recommendations for more protein with a grain of salt. It seems to be the magic “cure all” to every body building problem ever.
Since you are already eating so much protein, as well as decent amounts of fat, you should be fine. The only part of your nutrition that really seems to be lacking is carbs. They are important, so long as you don’t go overboard with donuts, cookies and white bread.
I shoot for 2:1 carb calories vs protein with every meal. The carbs consist of grains and veggies. It works well for me. I train hard in the weight room and on the track and need the energy. You sound like a bona-fide hard gainer and need the same due to your genetics.
Thanks for the input texasguy2.
I spent a lot of time back in the day researching everything and creating a balanced plan and I guess I avoided going hard with carbs because I didn’t want to get the belly back.
I think my PWO nutrition is dead on since im drinking a protein + dextrose shake (1/2 during, 1/2 after ala JB in Appetite for Construction) and then having a solid meal 1hr later.
But I find a lot of conflicting information…JB suggests drinking the PWO shake right after the workout where David Barr says that you should actually wait an hour and if you drink it sooner you actually short change yourself. Both have studies supporting their claims so i dunno what is correct.
I’m going to add some whole wheat bread with the turkey and i’ll def check out wheatina as you suggested.
Thanks,
AF
[quote]ArsenalFan wrote:
Thanks for the input texasguy2.
I spent a lot of time back in the day researching everything and creating a balanced plan and I guess I avoided going hard with carbs because I didn’t want to get the belly back.
I think my PWO nutrition is dead on since im drinking a protein + dextrose shake (1/2 during, 1/2 after ala JB in Appetite for Construction) and then having a solid meal 1hr later.
But I find a lot of conflicting information…JB suggests drinking the PWO shake right after the workout where David Barr says that you should actually wait an hour and if you drink it sooner you actually short change yourself. Both have studies supporting their claims so i dunno what is correct.
I’m going to add some whole wheat bread with the turkey and i’ll def check out wheatina as you suggested.
Thanks,
AF[/quote]
You’ll drive yourself crazy debating which pwo philosphy to follow. They tend to vary way too much and too often to waste time worrying about. Concentrate on the basics. It is generally accepted that you have a one hour anabolic window after working out and that you can fuel your body very effectively in this window. Don’t worry so much about if you eat exactly 15 minutes and 3.7 seconds after training or if it is 42.9894563 minutes. Just eat within the hour.
You won’t get fat eating carbs, unless you eat too much. But that is true for anything. If you aren’t gaining weight, you are obviously missing something. Based on your listed diet, it seems to be carbs. You would be smart to add bread with the turkey and to add wheatina, wheaties or something similar as well. If you are paranoid about getting fat, gradually add more and more calories from carbs until you start seeing gains in the gym.
Understand you will gain some fat as you gain muscle. You can monitor how much within a few lbs though.
It is interesting to see that everybody told me to “EAT MORE” and not one person said anything about supplements…is there a reason for this?
I know that supps wont do anything if your not eating correctly and hopefully now I can make some drastic changes but are there any supps that will help me reach my “thick & full” result faster?
Thanks,
AF
Eat, and eat a lot. I know it’s been said before.
I find that eating a lot of brown rice, whole wheat bagels with natural peanut butter and a little natural honey works well for me, as I love those foods and can eat them all day.
I started out three years ago at 230 pounds, don’t even want to know my body fat percentage at the time. When I got into it, over a year and a half I was down to 165 lbs.
I wanted to get big, so I started eating the way sites like this told me to, and I got up to 208 over my senior year, and my bodyfat % lowered during this time as I was gaining muscle and little to no fat.
If you’ve been thin for a while, and you train hard, don’t worry about putting on a lot of body fat. Unless your metabolism is just out of the ordinary… there’s always a chance.
The word supplement probably hasn’t come up because they’re just that…supplements. The first and main source of nutrients come from food.
I didnt double check so i apolagize if you alread are, but perhaps something like Metabolic Drive Complete is right up your allie. Slow digesting protein with carbs.
Also, I agree with trying to add more carbs to your diet. I still think you should be eating heaping piles of veggies soaked in olive oil, but try to add other carbs as well. Throw in another bowl or 2 of oatmeal before your work out. Post work out meal eat some patatoes or brown rice.
Saying to someone “just eat more” doesn’t help much. If you eat the wrong shit you could do more harm than good.
As far as contradicting information goes, dude i completely feel you there. I’ve read up a ton on nutrition the past couple months. Everyone of these guys we depend on for our nutrition information has a different take, and the reason is because they did it themselves and you know what?
It all works. What you have to do now is take the information at hand and find out what methods work best for you.
My advice is dont get caught up in the little things like how long after a work out to drink a pwo shake. Like texasguy2 said, you basicly have a window of around an hour to refuel your body. Like Berardi said in one of his articles, try something for a 2 week period, if you like the results continue, if you don’t 2 weeks isnt enough time to cause very noticable damage to your physique and training.
The important thing is you are determined to reach your goal, and in my opinion thats the most important aspect of it all anyways. Im rootin for ya bro.
If you have the extra cash then supplements would be the best option, but at your present situation 1 gallon of milk plus what you are eating is a good start.
[quote]bushidobadboy wrote:
Airtruth wrote:
You don’t necessarily have to jack up the calories if you add more meat to your diet. Specially beef. Meat proteins tends to stick alot better to the body then protein shakes.
.
Eh? Prove this.
Bushy[/quote]
I guess he is trying to say that the OP’s original diet was lacking in protein. So the cheapest way to get extra calories and protein would be some meat.
[quote]bushidobadboy wrote:
Airtruth wrote:
You don’t necessarily have to jack up the calories if you add more meat to your diet. Specially beef. Meat proteins tends to stick alot better to the body then protein shakes.
.
Eh? Prove this.
Bushy[/quote]
Ha. Proven.
Take that Bushy. 
[quote]ArsenalFan wrote:
It is interesting to see that everybody told me to “EAT MORE” and not one person said anything about supplements…is there a reason for this?
I know that supps wont do anything if your not eating correctly and hopefully now I can make some drastic changes but are there any supps that will help me reach my “thick & full” result faster?
Thanks,
AF[/quote]
Because while supplements can be beneficial, food is what you really need and most supplements only try to mimic food. You don’t need a protein shake when you could eat a turkey sandwich, creatine won’t make your muscles bigger but will fill them with water, you definately don’t need diet pills…
You need more calories for your body to use as energy in order to free up the muscle building nutrients to build muscles.
[quote]ArsenalFan wrote:
It is interesting to see that everybody told me to “EAT MORE” and not one person said anything about supplements…is there a reason for this?
I know that supps wont do anything if your not eating correctly and hopefully now I can make some drastic changes but are there any supps that will help me reach my “thick & full” result faster?
Thanks,
AF[/quote]
Because it’s the most obvious weakpoint in your quest. As I said earlier next you would have to show your workout. Then we can proceed to supplements, unless your looking towards roids then that can possibly be your first priority.
Bushy this study is clearly posted at
www.internationalamericaneuropeanmedicalkissmyassjournal.com/
content/bullshit/eatmeat.do
J/k
This is not a study I found just an observation, and experience. Protein shakes are great postworkout and great supplement, but most people who eat meat do much better at gaining heavy dense muscle then vegatarians. By vegatarians I do not mean vegans who avoid all forms of animal products. I mean vegatarians who drink milk and take protein shakes, some even eat eggs. Read the experiences of them and they will all say they had to do all kinds of tricks to try and keep up with meat eaters, even then they still had trouble.
Protein SUPPLEMENTS are getting better, but all the companies are improving them to speed up delivery and to try and imitate the nutrients in solid foods. Why? because solid foods support the body and growth.
AirTruth - my workout is Advanced GVT
http://www.T-Nation.com/readTopic.do?id=658759
which i’ve found to really work well for me but i made it a 5 day split instead of 3 days b/c of time restrictions.
and im not looking to use roids unless in 10 years time i still haven’t reached my goals.
Thanks,
AF
quick question…if you look at the one guy bizzare doing the Physique Clinic he is 188lbs and supposedly an ecto but they only have him consuming 3022cals a day…what gives? I’m being told to eat 3500-4000 cals/day and i’m 150lbs and 5’8.
can someone explain the reasoning? is it because he is basically eating 50% food and 50% supps?