Well thats exactly what I needed to hear. Recently I have been shooting for extreme amounts of calories and hoped the ones I didn’t burn off during workouts, I could store as fat, turning that into muscle. But I see calories aren’t much without the proper nutrition. This was a normal weekday meal… and as for weekends its EVEN more garbage than that. I will revisit my diet and try to add more protein to each meal. It will definitely increase the size of my wallet if anything. In two weeks of high caloric/fat intake however, I have managed to gain and maintain about four pounds Finally. But it wasn’t easy…
[quote]HoneyGlazed wrote:
Well thats exactly what I needed to hear. Recently I have been shooting for extreme amounts of calories and hoped the ones I didn’t burn off during workouts, I could store as fat, turning that into muscle. But I see calories aren’t much without the proper nutrition. This was a normal weekday meal… and as for weekends its EVEN more garbage than that. I will revisit my diet and try to add more protein to each meal. It will definitely increase the size of my wallet if anything. In two weeks of high caloric/fat intake however, I have managed to gain and maintain about four pounds Finally. But it wasn’t easy…[/quote]
Doesn’t quite work that way.
Bottom line: Eat lots of dead animal and drink lots of whole milk. Try to get at least a pint of whole milk with every meal.
Hey, OP, I’m in the same boat, trying to gain mass.
I’d say eat cleaner, it might work for your body to process cleaner foods, I’ve just tried eating every 2 hours, more fish oil and mass-gainer shakes, lots of protein, canned tuna, steaks. I’ve gone from 149 to 155lbs in just over a week, but I’m not a professional when it comes to advice.
and props to your weight numbers, awesome stuff.
I remember when I was 17, I couldn’t eat enough. 6’2" and 145# and eating 3 helping of every meal. Go for nutrient dense food any time you can get it and eat lots. Good calorie rich, nutrient rich carbs are rice, potatoes, sweet potatoes, beets, carrots, whole grains, beans. Get lots of fats, especially olive oil, nuts, fish oil and don’t be too concerned over fatty meats so hamburger is good. Hot dogs and other processed meat are not good for you, not so much for the fat content as the other crap that’s in them. As mentioned, consume lots of meat and milk, also fish, poultry and eggs. All that sugar and refined grains mess up your insulin response and work against you. Twinkies are evil.
Also, you can not turn fat into muscle.
Stu
For the sake of your general health, I’d say cut back on a some of the crap and eat more lean meats and veggies with healthy fats. You only have one serving of vegetables! No, fries don’t count.
[quote]stuward wrote:
Also, you can not turn fat into muscle.
Stu[/quote]
mass (to muscle) at least, is what I meant.
Here’s is my new and improved diet from yesterday:
7:30AM 3 eggs scrambled, toast & jelly, 24oz 2% milk, 6oz fruit yogurt
9:00 blueberry muffin, string cheese, 6oz chocolate milk, banana
11:30 Ham and cheese wheat bread w/ tomato, (footlong), apple, carrots, planters peanuts
12:30PM Steak fried rice, green beans, pretzels
2:45 pbj sandwich, 16oz gatorade
3:35 whey protein with 24oz chocolate milk
5:00 orange chicken, ramen noodles
6:45 Brown beans, 8oz salmon, chicken breast, broccoli, brussel sprouts, mashed potatoes
8:00 Frosted Flakes with milk
11:00 Ice cream, milk, banana, peanut butter, True Mass, yogurt (in a shake).
1:00AM Goldfish, bagel w/ cream cheese, toast w/ butter
Thats it
Stick with it man you’ve got the right idea, one of these days you’ll get the last few notches out of puberty and things will take off. I’m 19 now, and trying to make gains at 16 was so frustrating I quit for two years. It’s like night and day.
[quote]HoneyGlazed wrote:
Here’s is my new and improved diet from yesterday:
7:30AM 3 eggs scrambled, toast & jelly, 24oz 2% milk, 6oz fruit yogurt
9:00 blueberry muffin, string cheese, 6oz chocolate milk, banana
11:30 Ham and cheese wheat bread w/ tomato, (footlong), apple, carrots, planters peanuts
12:30PM Steak fried rice, green beans, pretzels
2:45 pbj sandwich, 16oz gatorade
3:35 whey protein with 24oz chocolate milk
5:00 orange chicken, ramen noodles
6:45 Brown beans, 8oz salmon, chicken breast, broccoli, brussel sprouts, mashed potatoes
8:00 Frosted Flakes with milk
11:00 Ice cream, chocolate milk, banana, peanut butter, True Mass, yogurt shake.
1:00AM Goldfish, bagel w/ cream cheese, toast w/ butter
Thats it[/quote]
This is a LOT better than your first one. However, you’re still missing protein–at 8pm. Frosted flakes are tasty and all, but they’ve got no protein. And at 1am, you gotta have a couple scoops of protein with those carbs. You’ve GOT to have protein to help you stay anabolic through the night buddy. The usual sources of protein are good–hamburger, chicken, turkey, beef jerky, tuna, canned chicken, fish in general, etc. BUT you can also just add a scoop of whey protein powder into your glass of milk or water and get your protein. I suggest any bulk whey-Biotest makes good stuff with no taste so you can blend it with everything, but I prefer the taste of Optimum Nutrition’s choc. whey powder. I get it in 10 lb bags, which should allow you to use it whenever you want w/o skimping.
You don’t probably need 11 meals. That’s admirable, but I think 10 should be enough. Drop your 2:45 meal. No protein. As long as you eat between 2:30-3:30-ish you’ll be fine, so your shake could be used at 3:30 as written, or sometime slightly earlier.
I’m not sure about other people, but I’m prepared to accept your carbs at night and some of the other dirty calories you have in this 2nd draft in the interests of overall calories. However, I’d caution you not to aim to gain any more than 1.5 lbs a week–otherwise you’ll be adding too much fat. Usually a gain of about 1 lb a week is solid and mostly muscle and glycogen. However, seeing that you’re so skinny you might be able to add more w/o undue fat gain. That Timothy character who posted that he gained 6 pounds in a week is either lying, putting on lots of fat, hold TONS of water, or got hold of some grey market “supplements”. Don’t do that.
[quote]Aragorn wrote:
This is a LOT better than your first one. However, you’re still missing protein–at 8pm. Frosted flakes are tasty and all, but they’ve got no protein. And at 1am, you gotta have a couple scoops of protein with those carbs. You’ve GOT to have protein to help you stay anabolic through the night buddy. The usual sources of protein are good–hamburger, chicken, turkey, beef jerky, tuna, canned chicken, fish in general, etc. BUT you can also just add a scoop of whey protein powder into your glass of milk or water and get your protein. I suggest any bulk whey-Biotest makes good stuff with no taste so you can blend it with everything, but I prefer the taste of Optimum Nutrition’s choc. whey powder. I get it in 10 lb bags, which should allow you to use it whenever you want w/o skimping.
You don’t probably need 11 meals. That’s admirable, but I think 10 should be enough. Drop your 2:45 meal. No protein. As long as you eat between 2:30-3:30-ish you’ll be fine, so your shake could be used at 3:30 as written, or sometime slightly earlier.
[/quote]
Thanks, I could definitely always use more protein throughout the day, and am looking for new sources… (peanutb-jelly sandwich = no protein?) anyway I’ll combine a few meals to make them more substantial and load protein at night.