Ok coach I weighed about 163 two months ago. I started upping my total calories since then and now I eat over 4000 calories a day. I’m at around 180 now. But I believe I have stalled. My typical food log for a day looks like this (this is before I started the Anaconda Protocol):
1)2 scoops of protein, 1 cup of oats, 1 sserving peanut butter, 1 cup of berries.
2)2 scoops Surge (after a workout-which i no longer do since I’m on the Protocol).
3)5 eggs, 1/2 cup cottage cheese, 2 whole grain toasts, 8oz skim milk.
4)2 scoops protein, 2 tablespoons of coconut oil, 1 cup of oats.
5)2 scoops of protein, 1 tablespoon of peanut butter.
6)8oz chicken breast or ground beef, 2 toast, 1 serving of almonds (24), veggies.
7)1/2 cup of cottage cheese, 1 cup of berries, 8oz skim milk and 2 scoops of protein.
I’m on the 5/3/1 program and my strength keeps going up… I’m still on Alpha Male, I started the Protocol, I take BCAA’s, Flameout, multi’s and vitamim D. Thanks coach…
just my observation, I’m not CT but, it seems like alot of your protein is coming from supps. Charles Poliquin talks alot about whole food sources being more conducive to gains, just my 2 cents. Maybe swap out a couple shakes for some good ole fashioned dead animal (maybe some beef or bison). Good luck man, hope CT has some other advice for ya.
Obviously I’m not CT, but here are my thoughts if you care…
Do you practice MMA? How much daily/weekly activity do you get in additon to your weight training?
Labor intensive occupation?
What’s your current Body fat levels? If that’s you in your picture, you’re pretty damn lean, so it looks like you tolerate carbs well or do now due to your leaness. The leaner you are, the more QUALITY food you’re going to need to gain.
I’m not sure if your familiar with Berardi’s GFlux writings or not, but if you have a high volume of daily activity, coupled with your low body fat levels, chances are you’re burning through far more than 4000 cals per day, even with the Anaconda Protocol. This has been my experience when attempting to gain weight at low body fat levels.
Your daily diet example is what you were doing BEFORE you started the Anaconda Protocol? What has changed nutritionally since? Are you eating CONSIDERABLY less? The AP contains about 1100 cals. Have you eliminated more than this amount since starting the protocol? It’s not only about the number of cals you’re getting on a daily basis, but your overall levels do matter. I realize that a lot of AP users have commented on being able to consume less cals overall and still gain size, but maybe your not one of those people. I’m not. Since starting the protocol Dec. 4th, I’ve gained ZERO weight. I started at 255 lbs. and am still there. I’ve realized that since starting the protocol, I’ve consumed less food overall during the day, which leads to me to believe that I’m simply not eating enough. Granted I’m probably pretty damn close to my genetic ceiling in terms of being able to add much more lean mass to my frame naturally, so I may not be a great comparison.
From experience, in order for me to gain good weight (minimal fat), I simply have to eat as much as possible, even to the point of almost force feeding myself. I have a huge appetite naturally, even so, I had to really pack in good quality cals on a daily CONSISTENT basis in order to gain.
If 4000 cals isn’t enough to gain, then I’m guessing you need more. Also from the example you gave, it seems you’re not getting a lot of whole foods overall, especially protein from meats.
Here are some of the foods that have helped me pack on the size in the past:
RED MEAT…FAIRLY lean cuts
Avacodos
TRAIL MIX…none of that candy shit…comprised of mostly nuts and seeds, along with a little dried fruit
Whole eggs…you’re covered there
Fruit…apples and berries most of the time, and pineapple, mangoes, and even dried fruit post workout
Udo’s choice oil blend, extra virgin olive oil, and coconut oil
beans…tons of them if you tolerate them well
Chili is a great bulk prepared food that transports well
Sorry fot the long post, but there’s a lot more to gaining quality size based on just overall calories. There are a multitude of factors that contribute to gains and losses.
I’m around 163 in that picture… I’m around 180 now. I agree with both of you I should have a couple more whole food meals.
I do jiu jitsu 4-5 times a week + weights 4 times a week. Unfortunately, come January I will start preparation for the Pan Ams so I will add more jiu jitsu and 2-3 days of HIIT or another form of intense “cardio”.
My diet has changed in the fact that I do not do a super shake in the morning on training days nor Surge, just the AP.
I do lots of eggs, meat and chicken, coconut oil, berries, almonds, cottage cheese, etc… But I do see the need to add a couple more whole foods and less shakes. Sometimes it’s just hard to eat that much. It’s a battle between ths fork and my mouth. I believe it could be just as hard as dieting down.
Simple carbs like bread is easiest to overeat on, so if you really need to gain weight you should get plenty of carbs, but make sure not to keep the GI of your meels prety low, you don’t wan’t diabetes
[quote]fredarn wrote:
Simple carbs like bread is easiest to overeat on, so if you really need to gain weight you should get plenty of carbs, but make sure not to keep the GI of your meels prety low, you don’t wan’t diabetes [/quote]
This comment is ridiculous for an athlete training so often.
Not that he should, but he could probably consume pure sugar throughout the day and he still wouldn’t have to worry about diabetes.
Obviously, the key is training and the huge impact it plays on insulin sensitivity.
I know I’m gonna lose some size with Pan Ams and Worlds coming up… I just need a strategy to keep the muscle. I’m not concerned much about the lifting or strength because I believe I can keep that. It is the nutrition that concerns me the most. Thx for any more input I can get!
Continue lifting heavy to force your body keep the size and strength you currently have. The autoregulation system becomes even more critical, in order for you to not “burn out” while preparing for your competition
I’m still lifting heavy… First conditioning session yesterday morning. I did complexes. My body was burning and my lungs were on fire. BJJ at night, and I felt great! This morning my bench workout on the 5/3/1 went really good as well… We’ll see waht happens next. I cut from three Finibars to two…