want to gain mass 16 years old ecto pictures inside
Hello, I'm new to weightlifting. I did stronglifts for 3 months. Since last week i am doing 20 rep squats program. My goal is get big.(like a powerlifter physique. I want to gain as much mass as possbile Is this a good program or should i switch? Also i get lower backpain after the 15 rep is this normal?? My stats : Weight : 149 lbs Height : 5.51 feet Squat : 163 x 20 Bench press : 100 x 8 Deadlift : 176 x 5 diet : 3000kcal / day Breakfast : 500g of quark or 130 g oatmeal(with 1 cup of whole fat milk) + 200g cottage cheese + 5g creatine Snack : Protein bar or banana Lunch : 6 slices of bread with chicken or parmesan cheese Snack : apple or some nuts Post workout : protein shake with whole fat milk Dinner: meat with rice and some veggies pre-bed : cottage cheese with protein powder I think i must add more fats? And am i a true ectomorph ?
If you want to get bigger.......eat a meal not a snack.
a banana might be food for a 12lb monkey but not for you.
6oz lean meat. 4 slices ezekiel cinnimon raisin bread + 3-4 spoons full of natural peanut butter. x6
If you eat this.....like its a job...youll get bigger.
No less than 50g protein per meal.
Drink a shake only when necessary but do not all the time. Post workout is fine but eat a meal within an hour and a half after training.
I concur with all of this but the milk... If your totally tolerant and not overweight... I drink 3 gallons of 1 percent and run around 11 percent at 249. I have considered heavy milk consumption one of my secrets....
My guy also drinks like a gallon of milk some days and he is gloriously hyooje. I dont think its a problem unless it makes you fat. GOMAD is the classic bulk diet. As far as programs I would pick 5/3/1 with the Boring But Big accessory work. Its kinda boring but if you stick with it eat right and sleep right you WILL get big.
It's called the GOMAD diet. Gallon of Milk A Day.... WHOLE milk. You're trying to put mass on.. There's a saying that goes something like this: "Gotta eat big and train big to be big." You need to be doing higher weight lower reps if you want to put on mass. Look into 5X5 training programs. That, put together with minimal cardio and a lot of food, will put mass on you.
Pepperidge Farms sourdough bread, 120 calories a slice. Peanut butter and jelly. You should be at about 500 calories. A big glass of whole milk and you're at about 700. I used to carry two to work for "snacks" back when I was "skinny" at about 200lbs.