Nutrition Tips for Skinny Guy w/ Big Belly

Nutrition
21

[quote]hungry4more wrote:

[quote]dgallagher88 wrote:
I don’t feel bloated but I do probably eat more broccoli than most. I’ll just post my usual day

8am: 2 eggs + 4 whites w/ diced peppers, onion and spinach, 1.25 cup oats
11am: apple and 25 or so almonds
1pm: 8oz chicken, 1/2 cup black beans, 3/4 cup brown rice, some broccoli
230-330 lifting
330pm: banana or gatorade powder and 40g whey postWO
530pm: 8oz meat (usually chicken or steak), large sweet potato, 2 cups broccoli
before bed: cup cottage cheese and 2-3 scoops peanut butter[/quote]

You have a decent idea of HOW to eat (apart form that egg white bullshit), now it’s a matter of eating a LOT more of it to gain weight. Slowly but surely, start eating more and more food over the next couple weeks, until you’re gaining around 5 lbs a month, give or take. Focus on getting stronger on all lifts, and getting technically better at them. Do this for a couple years, and you’ll come a LONG way. [/quote]

Do you guys think maybe he could benefit from adding something like Surge Recovery prior to and during the workout?

22

[quote]hungry4more wrote:

[quote]dgallagher88 wrote:
I don’t feel bloated but I do probably eat more broccoli than most. I’ll just post my usual day

8am: 2 eggs + 4 whites w/ diced peppers, onion and spinach, 1.25 cup oats
11am: apple and 25 or so almonds
1pm: 8oz chicken, 1/2 cup black beans, 3/4 cup brown rice, some broccoli
230-330 lifting
330pm: banana or gatorade powder and 40g whey postWO
530pm: 8oz meat (usually chicken or steak), large sweet potato, 2 cups broccoli
before bed: cup cottage cheese and 2-3 scoops peanut butter[/quote]

You have a decent idea of HOW to eat (apart form that egg white bullshit), now it’s a matter of eating a LOT more of it to gain weight. Slowly but surely, start eating more and more food over the next couple weeks, until you’re gaining around 5 lbs a month, give or take. Focus on getting stronger on all lifts, and getting technically better at them. Do this for a couple years, and you’ll come a LONG way. [/quote]

Exactly. I am not sure why so many seem against the idea of keeping it simple for people at this stage of development. Nothing this guy has written warranted some tangent into probiotics, digestive enzymes or a decrease in the vegetables he eats.

Also, if someone tells you that they can look at how an untrained relatively lean person like this stores fat and come to some diagnostic conclusion about internal health issues, ask where they received their medical degree at.

23

[quote]Professor X wrote:

[quote]hungry4more wrote:

[quote]dgallagher88 wrote:
I don’t feel bloated but I do probably eat more broccoli than most. I’ll just post my usual day

8am: 2 eggs + 4 whites w/ diced peppers, onion and spinach, 1.25 cup oats
11am: apple and 25 or so almonds
1pm: 8oz chicken, 1/2 cup black beans, 3/4 cup brown rice, some broccoli
230-330 lifting
330pm: banana or gatorade powder and 40g whey postWO
530pm: 8oz meat (usually chicken or steak), large sweet potato, 2 cups broccoli
before bed: cup cottage cheese and 2-3 scoops peanut butter[/quote]

You have a decent idea of HOW to eat (apart form that egg white bullshit), now it’s a matter of eating a LOT more of it to gain weight. Slowly but surely, start eating more and more food over the next couple weeks, until you’re gaining around 5 lbs a month, give or take. Focus on getting stronger on all lifts, and getting technically better at them. Do this for a couple years, and you’ll come a LONG way. [/quote]

Exactly. I am not sure why so many seem against the idea of keeping it simple for people at this stage of development. Nothing this guy has written warranted some tangent into probiotics, digestive enzymes or a decrease in the vegetables he eats.

Also, if someone tells you that they can look at how an untrained relatively lean person like this stores fat and come to some diagnostic conclusion about internal health issues, ask where they received their medical degree at.[/quote]

Poliquin is a pretty well respected person in the world of workout and nutrition, you can ask him for his qualifications on your own.

I am not going to pretend that I have any qualifications myself, I was simply making a suggestion.

24

Okay it seems like I should:

-Eat more (2700-2800 calorie range sound right?)
-Keep lifting
-repeat

I currently lift 5 times a week focusing on bigger compount lifts (squat, deads, bench, military, pull ups, dips) and I always have a pleasant DOMS feeling for the muscle group I work the day after.

Final diet questions:

  1. I’m not worried about the fat at all, but from a dietary cholesterol point of view is it really fine to have 3+ yolks a day every single day?
  2. Should I try to replace all my fruits with complex carbs like oats and veggies
  3. Is surge something I should consider, or just try to keep it simple at this point

FYI-I’ve been lifting for about 4 months
squat 180x5
dead 195x5
bench 140x5
and I’m 5’9’’ and 130lbs

25

My only advice was for the OP to NOT cut his fluid intake since he said he might.

I concur with everything others have said about eating more. Dietary cholesterol is not the enemy. You can afford to eat both oats AND fruit AND more food in general.

26

[quote]dgallagher88 wrote:
Okay it seems like I should:

-Eat more (2700-2800 calorie range sound right?)
[/quote]
Eat more, YES!
Worry about specific cal ranges, NO. Not unless you’re dialing in for a competition, obviously gaining lots of fat, not gaining enough weight, or you enjoy wasting time.

Shoot for as much as you can afford/eat.

[quote]dgallagher88 wrote:

  1. I’m not worried about the fat at all, but from a dietary cholesterol point of view is it really fine to have 3+ yolks a day every single day?
    [/quote]
    From the cholesterol point of view, unless you happen to be part of the small % of people who it can adversely effect, YES!. 2/3 - 3/4 of the cholesterol in your body, is produced BY THE BODY. which is probably why many people that cut their cholesterol by 80% only drop their cholesterol levels by a few %. Chronically elevated insulin will have a much more profound effect on cholesterol (specifically VLDL), triglycerides, etc. It’s pretty well excepted (around these parts), that “cholesterol levels = heart disease” is little more than advertising for drugs!

However, I wouldn’t eat ANY one food, everyday!

27

[quote]WestCoast7 wrote:

[quote]Professor X wrote:

[quote]hungry4more wrote:

[quote]dgallagher88 wrote:
I don’t feel bloated but I do probably eat more broccoli than most. I’ll just post my usual day

8am: 2 eggs + 4 whites w/ diced peppers, onion and spinach, 1.25 cup oats
11am: apple and 25 or so almonds
1pm: 8oz chicken, 1/2 cup black beans, 3/4 cup brown rice, some broccoli
230-330 lifting
330pm: banana or gatorade powder and 40g whey postWO
530pm: 8oz meat (usually chicken or steak), large sweet potato, 2 cups broccoli
before bed: cup cottage cheese and 2-3 scoops peanut butter[/quote]

You have a decent idea of HOW to eat (apart form that egg white bullshit), now it’s a matter of eating a LOT more of it to gain weight. Slowly but surely, start eating more and more food over the next couple weeks, until you’re gaining around 5 lbs a month, give or take. Focus on getting stronger on all lifts, and getting technically better at them. Do this for a couple years, and you’ll come a LONG way. [/quote]

Exactly. I am not sure why so many seem against the idea of keeping it simple for people at this stage of development. Nothing this guy has written warranted some tangent into probiotics, digestive enzymes or a decrease in the vegetables he eats.

Also, if someone tells you that they can look at how an untrained relatively lean person like this stores fat and come to some diagnostic conclusion about internal health issues, ask where they received their medical degree at.[/quote]

Poliquin is a pretty well respected person in the world of workout and nutrition, you can ask him for his qualifications on your own.

I am not going to pretend that I have any qualifications myself, I was simply making a suggestion.[/quote]

I’ve seen enough from him and others who do have medical degrees who critiqued him to not give much attention to much of what he says beyond exercise specific information and training strategies. I would like to see these studies proving body fat storage has a direct cause and effect correlation to digestive issues.

Poliquin sounds like a great strength coach. I think anyone taking him at much more than “training” is likely someone without much of a personal background in biology or physiology at level higher than “personal trainer”.

28

Yeah, but be careful not to throw the baby out with the bath water, not that you have X, but IMO there is certainly credibility to high quality probiotic use in some ppl.

29

[quote]Professor X wrote:

[quote]WestCoast7 wrote:

[quote]Professor X wrote:

[quote]hungry4more wrote:

[quote]dgallagher88 wrote:
I don’t feel bloated but I do probably eat more broccoli than most. I’ll just post my usual day

8am: 2 eggs + 4 whites w/ diced peppers, onion and spinach, 1.25 cup oats
11am: apple and 25 or so almonds
1pm: 8oz chicken, 1/2 cup black beans, 3/4 cup brown rice, some broccoli
230-330 lifting
330pm: banana or gatorade powder and 40g whey postWO
530pm: 8oz meat (usually chicken or steak), large sweet potato, 2 cups broccoli
before bed: cup cottage cheese and 2-3 scoops peanut butter[/quote]

You have a decent idea of HOW to eat (apart form that egg white bullshit), now it’s a matter of eating a LOT more of it to gain weight. Slowly but surely, start eating more and more food over the next couple weeks, until you’re gaining around 5 lbs a month, give or take. Focus on getting stronger on all lifts, and getting technically better at them. Do this for a couple years, and you’ll come a LONG way. [/quote]

Exactly. I am not sure why so many seem against the idea of keeping it simple for people at this stage of development. Nothing this guy has written warranted some tangent into probiotics, digestive enzymes or a decrease in the vegetables he eats.

Also, if someone tells you that they can look at how an untrained relatively lean person like this stores fat and come to some diagnostic conclusion about internal health issues, ask where they received their medical degree at.[/quote]

Poliquin is a pretty well respected person in the world of workout and nutrition, you can ask him for his qualifications on your own.

I am not going to pretend that I have any qualifications myself, I was simply making a suggestion.[/quote]

I’ve seen enough from him and others who do have medical degrees who critiqued him to not give much attention to much of what he says beyond exercise specific information and training strategies. I would like to see these studies proving body fat storage has a direct cause and effect correlation to digestive issues.

Poliquin sounds like a great strength coach. I think anyone taking him at much more than “training” is likely someone without much of a personal background in biology or physiology at level higher than “personal trainer”.[/quote]

I think I would rather see what studies he references and how he developed his protocol before I would come to those conclusions. That is for another thread however.