Thread: size

Depends on your genetics, among other things. Diet is the second key ingredient.

Yep, too many variables. But You can hit 250 if you train hard and eat right!

The best thing you can do is make a long range goal and then make plans to reach that goal by breaking it down into short term goals. Like GP says, those that fail to plan, plan to fail.

Are you a newbie??

it also depends on how you want to look at 250 lbs...

obviously i want to look solid. now im at 215, abit of fat on me.

how long have you been weight training seriously (counting cals etc )? and how much weight (LBM) have you gained since you started ?

i started training 10 years ago, all alone. i didnt know anything about training. i was over training. seriously i've been training ,say around 5 years. i was 170 pounds, not lean, now im 215 lbs, a bit of fat.

you need to get you diet down. getting to 250 is no easy task if done naturally and keeping it isn't any easier. it takes a LOT of clean food to keep size like that and be lean...

what do u mean get my diet down?

the types of foods that you need to eat, timing meals, quantities(macros) etc...

you said that you where carrying some fat so it would seem that you haven't quite nailed down the dieting aspect of the sport, it's 70%. hitting the weights is easy...

Originally posted by LAM
you said that you where carrying some fat so it would seem that you haven't quite nailed down the dieting aspect of the sport, it's 70%. hitting the weights is easy...

I know what you are talking about It is easier to do a set of deep squats then it is resisting a snickers bar

if i time all the meals and eat 100% properly, i should have very little fat on me?

Diet is 80% of the battle.
By the looks of your diet you could use some changing around of certain foods.

change my diet how?

Cut down on the sugars/carbs you eat.

Best bet is to write down the nutritional value of the foods you eat for a few days to a week and see what your getting too much and too little of.

9:40 am- cereal with 1% milk, whey protein.

11 am- whey,low fat yogurt,nutri grain bar

12pm to 3 pm 4 sandwiches of chicken or tuna, time varies ,pending work.

4 pm- egg whites, juice, peanut butter(yum) sandwich

5:15 pm pasta

7 pm weight train

after workout- whey 20 g with apple

hour later or when hungry -chicken breast or whey shake, some peanut butter sandwiches

Try something like this

Per day

Protein 300g
Carbs 200g
Good fats 100-150g

Someone will have a better ratio but this how I do it.

you are not going to get to a lean 250 by eating like that...

how much bf are you carrying now ?

i dunno exacly how much bf i got. not much though. should i cut off the bread from my diet comletly? and add more protein?

it depends what your short term goals are. if you are trying to cut right now all that bread is hurting. I wouldn't eat more than 1-2 slices a day when cutting. if you are trying to bulk, there are much better sources of complex carbs out there.

personally I wouldn't start to bulk unless I was close to 10% body fat. it is easier to control your body fat that way...

i work as a waiter,i burn alot of energy by walking. what should i use for energy?

complex carbs like oats, kidney beans, red lentils, chickpeas and some whole grain rices...

I think that w8 has given you a nutrition outline in another thread of yours. Did she not? All your anwsers should be there. you need to read the thread entitled "best nutritional threads".

i was reading w8's article for carbs. is brown rice and wheat high GI?if high GI are fast absorbed, shouldnt we be eating carbs with low GI?

yes, low GI carbs are a bb'ers best friend as they keep blood sugar levels stable and do not cause untimely spiking of insulin.

some of the best low GI complex carbs to eat (although not the most tastiest) are soya bean (GI of 15), red lentils (GI of 18) and chickpeas (GI of 10)...