Thread: New need help

that fat is from bad fat in your diet. Clean up what you eat, there are 1000's of guides on clean(er) bulking. I'm was super skinny like your but have started putting out some weight. I'd recommend an upper lower split with mostly compound exercises.

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Originally Posted by Bonesaw

that fat is from bad fat in your diet. Clean up what you eat, there are 1000's of guides on clean(er) bulking. I'm was super skinny like your but have started putting out some weight. I'd recommend an upper lower split with mostly compound exercises.

eating fat doesnt necessarily result in fat gain.

agreed, the extra fat is from a bad diet. Just clean it up and lift hard, the rest will take care of itself.

Originally Posted by judojosh

eating fat doesnt necessarily result in fat gain.

eating bad fat like McDonalds all the time does

the basics, lift hard, eat big, and get good sleep. the main foods for you right now should be chicken, fish, beef, and steak for protein. rice and oatmeal for carbs, and healthy fats from nuts. protein shakes are always a good choice if you have a hard time getting the required nutrients. throw some peanut butter in your shake as well to up the cals and protein a little bit. I know shakes shouldn't replace meals, but they're good in a bind or if your appetite just isn't big enough. cardio 3x a week for 30 minutes. things eventually need to be tweaked, but this is a solid base to start with.

Worry about the fat later. If you're skinny with abs big woop who cares. If you're a bit fat with 18" arms nobody is gonna care about your gut. Cut down aggressively when you have something to cut down and show off.

That said, a reduction in bodyfat before starting a bulking routine will only mean better results for various reasons, but what i'm saying is don't go insane with it just yet. Do a little cut now, bulk like a fucking maniac, then do a proper cut later on.

I recommend the Starting Strength program and drinking upwards of a gallon of whole milk every day in addition to lean meats like chicken, good cuts of beef or pork. Also eggs and whey for protein. Good sources of carbs include sweet potato, nuts, oats, fruit (not dried fruit), vegetables, and brown rice. Good fat sources include nuts again, olive oil, seeds, and yes - yummy lovely milk.

Originally Posted by Bonesaw

eating bad fat like McDonalds all the time does

I am assuming that by "bad fat" you are referring to saturated fat?

If so then I am sorry sir but you are incorrect. Saturated fat intake itself doesn't lead to fat gain. Your total macro ratios is what will determine fat gain.

Originally Posted by bigbenj

the basics, lift hard, eat big, and get good sleep. the main foods for you right now should be chicken, fish, beef, and steak for protein. rice and oatmeal for carbs, and healthy fats from nuts. protein shakes are always a good choice if you have a hard time getting the required nutrients. throw some peanut butter in your shake as well to up the cals and protein a little bit. I know shakes shouldn't replace meals, but they're good in a bind or if your appetite just isn't big enough. cardio 3x a week for 30 minutes. things eventually need to be tweaked, but this is a solid base to start with.

^ This. Eat the nuts raw btw, and olive oil in your shakes is an even easier option - you won't even taste it, and olive oil provides cheap, heart-healthy, testosterone-boosting calories: four tablespoons a day will add 500 easy calories to your day.

Originally Posted by Gazhole

Worry about the fat later. If you're skinny with abs big woop who cares. If you're a bit fat with 18" arms nobody is gonna care about your gut. Cut down aggressively when you have something to cut down and show off.

That said, a reduction in bodyfat before starting a bulking routine will only mean better results for various reasons, but what i'm saying is don't go insane with it just yet. Do a little cut now, bulk like a fucking maniac, then do a proper cut later on.

I recommend the Starting Strength program and drinking upwards of a gallon of whole milk every day in addition to lean meats like chicken, good cuts of beef or pork. Also eggs and whey for protein. Good sources of carbs include sweet potato, nuts, oats, fruit (not dried fruit), vegetables, and brown rice. Good fat sources include nuts again, olive oil, seeds, and yes - yummy lovely milk.

And this^

I wouldn't even bother with the cutter first - you just need to lift and eat.

Originally Posted by judojosh

Originally Posted by Bonesaw

eating bad fat like McDonalds all the time does

I am assuming that by "bad fat" you are referring to saturated fat?

If so then I am sorry sir but you are incorrect. Saturated fat intake itself doesn't lead to fat gain. Your total macro ratios is what will determine fat gain.

Yep. I lost a lot of weight on the Atkins diet. My lunch most days was a McDonald's "Big Xtra", with cheese. I just didn't eat the bun. Natural saturated fats like those found in beef are healthy and support proper endocrine function. Ten years later, I remain sub-20% bodyfat year round (I'm female, this is roughly equivalent to a man remaining sub-15% year round) eating plenty of saturated animal fat daily. Pushing fifty, my lipid profile is now better than it was in my thirties.

It doesn't sound like you have much extra fat to get rid off. You said I can't "always" see my abs, as though they are visible under good lighting or something. This indicates you are likely plenty lean.

Furthermore, as a beginner, you are unlikely to be adding any fat initially. You will probably see increases in lean mass and decreases in fat mass as you progress for your first several months to year.

Just engage in a smart training program and clean up your diet. I don't even think you should worry about altering your weight right now. Just get in the habit of eating quality food: ample protein, fiber rich carbohydrate sources, fruits/veggies, healthy fat sources, etc.

CowPimp! Great to see you posting again!

Originally Posted by Built

CowPimp! Great to see you posting again!

Thank you madame. Glad to see you still are. Your advice was always solid.

Haha, thank you all for all the help, greatly appreciated, thought id get people just calling me a noob or something, but yeah, iv eaten bad for so long, i ate chips and everything but did not get fat nor did i gain weight at all, and pizza and a lot of bad foods, since like 3 days ago iv been eating nuts like posted (almonds mostly) and lots of natural oatmeal, and pasta+rice, and eggs, its just hard because we have all these chips laying around now, and doughnuts and such, meanwhile its soooo tempting to eat them but i havent yet, so im doing ok so far! and is yogurt a good choice, in the yogurt i have under ingredients it says whey protein so im just guessing, and thanks again everyone, going to train hard

You can eat some of the junk - hell, junk food's tasty and you can use the calories. Just make sure you get in enough good food, lift heavy and if you don't make good gains, eat more. If you don't know how much protein, carb and fat you're eating, FitDay - Free Weight Loss and Diet Journal and track your eats. Guidelines in homework I can be set up to work for cutting or bulking.

haha really? iv been trying to stop eating it and just eating everything around the house that isnt as bad as what i use to eat, even though i ate bad and never got fat at all, but yeahh thanks!

Yep, really. Try to avoid stuff with transfat (it'll say shortening, or hydrogenated on the label), excessive amounts of fructose (sucrose, honey, the natural sugars in fruit, dried fruit, and fruit juice, and high fructose corn syrup are all half fructose; agave syrup is even worse), and if I'm going to be picky about this, roasted nuts and other damaged polyunsaturated fats. Try to eat foods that are as unprocessed as possible for most of your intake. But the odd donut or candy bar isn't going to derail you.

How about you track your intake for a few days on fitday, then post up the average when you run a report? We can suggest small changes that will help you reach your goals.

Sound good?