before i start i apologise if its in the wrong section! im 19 yrs old and have been stuck on 170 lbs, my goal is to be 180, but my body doesnt seem to want to put on any more weight. ive tried adding calories but am still sitting at around 170. what do you guys recommend? i feel my diet and training seem to be all good.
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Can somebody help me reach 180lbs!
- Thread starter dsc123
- Start date
You need to post up your diet. Lots of people think they are getting 'plenty' of calories, when they aren't even close.
ive not kept track of calories but my diet is:
8am-protein shake & 2 eggs in sandwich, or a bowl full of cereal with whole fat milk.
10.30-chicken&bacon sandwich
1.pm-footlong bbq chicken baguette
5.pm- hot&spicy sausage in a roll
6.pm- jack3d preworkout
7.30-protein shake postwork out
8.30-pasta with chicken or tuna
my diet does vary but that is a basic overview of it.
thanks
8am-protein shake & 2 eggs in sandwich, or a bowl full of cereal with whole fat milk.
10.30-chicken&bacon sandwich
1.pm-footlong bbq chicken baguette
5.pm- hot&spicy sausage in a roll
6.pm- jack3d preworkout
7.30-protein shake postwork out
8.30-pasta with chicken or tuna
my diet does vary but that is a basic overview of it.
thanks
Why would you expect someone else to give you an answer if you don't know what you're eating?!!
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OneWheyOrAnother
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What kind of lifts are you doing?
that's why i have started this post, because i need help with my diet, i am very serious about bodybuilding. i will use fitday but i find it hard to get accurate results from it, but will post up my macros after. my training at the moment is as follows:
Mon-upper
hang cleans 5x5
military press 5x5
t-bar rows 5x5
chin ups 5x5
1 arm lat pulldown 4x8
tues-lower & abs
squats 5x5
leg press 4x8
leg extentions 4x8
thurs-upper
bench press 5x5
incline DB press 4x8
weighted dips 5x5
shoulder press 5x5
seated rows 5x5
fri-lower & abs
deadlifts 5x5
leg curls 4x8 maybe change to romanian deadlifts 5x5
calf raises 4x20
the reason i go that long with out food is because i rest from around 10pm-7am because rest is as important as training itself
Mon-upper
hang cleans 5x5
military press 5x5
t-bar rows 5x5
chin ups 5x5
1 arm lat pulldown 4x8
tues-lower & abs
squats 5x5
leg press 4x8
leg extentions 4x8
thurs-upper
bench press 5x5
incline DB press 4x8
weighted dips 5x5
shoulder press 5x5
seated rows 5x5
fri-lower & abs
deadlifts 5x5
leg curls 4x8 maybe change to romanian deadlifts 5x5
calf raises 4x20
the reason i go that long with out food is because i rest from around 10pm-7am because rest is as important as training itself
increase your cals by 10% each week until weight gain occurs, everyone gains weight with a high enough caloric intake. adding healthy fats to the diet is an easy way to boost the cals with out a lot of $ or a lot of chewing, etc.
yeh 8.30pm looks like your dinner, i recommend you eat another meal before bed like 9.30 - 10pm, i usually have a protein shake(i use wpc but casein protein would be better) with a fair bit of milk and also a hand full of almonds or a spoonful on natural peanut butter. Also can add some oats to your protein shake.
Cottage cheese could be another food you could eat at night but i think it tastes like shittt
Cottage cheese could be another food you could eat at night but i think it tastes like shittt
stfuandliftbtch
Registered
I myself am 19 too...if you are expecting to put on good quality muscle with that kind of diet, you mind as well stop working out...
cereal? bacon? Subway? Suasage? no casein before bed? No simple carbs/sugats post workout?
Get your diet in check and you'll grow...
get rid of all that damn flour/bread your putting in your body and that cereal out too. Bacon also. its like 30/70 protein to fat ratio. replace oats for cereal, and rice for your bread.
get ON Casein for bedtime. Replace milk in the morning for OJ, and get in some fruit too. I like to add bananas in my oats in the morning...soo good! Cardio 2-3 times a week, hiit or slow cardio. up to you. PM if you want to know more. my mind is a book of knowledge...possibly a very small book..but a book.
yeh i agree with the 2 comments above, i got question off the subject, just wondering what the rules are when posting threads with info/ studies that you saw on other websites, are there any rules? like if i copy and pasted some guys whole thread? then just put the link in from his website?
Simple solution: olive oil. Nothing wrong with cereal, bacon or Subway. No need for casein before bed, no need for any changes at all to your diet - just add two ounces (4 tablespoons) of olive oil to your day and you'll gain. You could toss a tablespoon or two into a protein shake, and drizzle the rest on a salad. Your calories at 2700-2800 are what my middle-aged, 175 lb husband maintains on. You're just not eating enough.
PS some broccoli would do your colon some good. (Plus it fights estrogen
)
Don't fear butter - it's good on the broccoli and it's healthy, testosterone-building calories. The olive oil is, too. It helps your boys turn cholesterol into testosterone.
PS some broccoli would do your colon some good. (Plus it fights estrogen
)Don't fear butter - it's good on the broccoli and it's healthy, testosterone-building calories. The olive oil is, too. It helps your boys turn cholesterol into testosterone.
It's not subway it's just a baguette which is the size of a footlong, with freshly made chicken in a BBQ sauce. I have started the olive oil in my morning shake, but was wondering because I put my powder in my shaker to work with me is it ok to put the olive oil just in with the powder and then add water many hours later? And also can u take the olive oil with water and milk? I'm going to try and eat peanut butter on toast before bed also?
Post #16: Perhaps you may want to carry the oil separately from the creatine. Once you dissolve the creatine in the water, then you can add the oil. Besides that, everything in that post looks fine.
Post #17: The ergogenic effects of creatine will not be diminished by the olive oil.
Post #17: The ergogenic effects of creatine will not be diminished by the olive oil.
stfuandliftbtch
Registered
Simple solution: olive oil. Nothing wrong with cereal, bacon or Subway. No need for casein before bed, no need for any changes at all to your diet - just add two ounces (4 tablespoons) of olive oil to your day and you'll gain. You could toss a tablespoon or two into a protein shake, and drizzle the rest on a salad. Your calories at 2700-2800 are what my middle-aged, 175 lb husband maintains on. You're just not eating enough.
PS some broccoli would do your colon some good. (Plus it fights estrogen
Don't fear butter - it's good on the broccoli and it's healthy, testosterone-building calories. The olive oil is, too. It helps your boys turn cholesterol into testosterone.
Hahahah Cereal, bacon, subway...are you kidding me? Mayeb if you want to add half fat half muscle...if your looking for lean muscle. Keep its clean. Subway is NOT healthy. Even the wheat bread is loaded with Sugar, Corn syrup, and enriched wheat flour.
And you also don't feel a protein that slowly releases protein throughout the night keeping him anabolic is necessary? RoFLmAo
I do agree with the olive oil though..
Phineas
Registered
OhhhhHHHH juggernaut!!! Where are ya buddy!?!?
Phineas
Registered
How much fat you gain on a bulk has little to do with food sources. If you eat too many calories, you'll gain relatively more fat than muscle. That's all there is to it.
For those who "have trouble gaining weight", so long as their macros are in check, their diet is balanced, they have their veges and fats covered, then it's really not a big deal to eat some less than optimal food. Besides, with bacon you cook it down to about 1/3 the calories/fat labelled on most packages. It's protein, it's calorie-dense, and it tastes great. Who cares, it's bulking. As long as you have sufficient nutrient/vitamin/mineral intake, then the extra calories for simple growth can come from just about anywhere.
I eat what is considered "clean", but the whole clean notion is flawed. People think you can eat 1,000 calories over maintenance with plain chicken breast and brocolli and little fat -- which is also ridiculously retarded -- and they'll gain muscle and no fat, whereas the guy on the 500 cal surplus with bacon and mayo in his diet will become a blubbery whale. For argument sake, if the same guy used either diet in the same training conditions he would gain more fat on the "clean" diet. I gained about 6 lbs of fat in 5 months on a "clean" diet, simply because I had the calories pretty high (which I wanted).
Calories cause fat gain -- not fat, not carbs, not certain foods. Eating whole foods with proper macro breakdowns is good to allow your body to run optimally, but there's only so much you need for that. At some point, you just need calories.
You seem to think you know a great deal more about this than I do.
Cool.
Um...
Sure, but how much sugar and corn syrup? The only real concern with sugar and corn syrup is the fructose, and the trace amount in a Subway sandwich isn't going to cause problems.
No, I don't. ROFLMFAO!
Well that's comforting.
stfuandliftbtch
Registered
well it does depend on the type of cereal. and your right...i hear the secret of the pros is carb loading off shitty ass subway bread! good call!
Listen, I'll give you the benefit of the doubt here now that I've had a steak and my ADHD meds.
What is the specific problem with eating Subway carbs while bulking - and not just your opinion, or what the bros say but some actual clinical research here. I want something I can actually get my head around.
While we're at it, I'd like something similarly grounded in clinical research to support the need for bedtime casein.
I'm a scientist; I'll change my mind if I have a good reason.
What is the specific problem with eating Subway carbs while bulking - and not just your opinion, or what the bros say but some actual clinical research here. I want something I can actually get my head around.
While we're at it, I'd like something similarly grounded in clinical research to support the need for bedtime casein.
I'm a scientist; I'll change my mind if I have a good reason.
Hold on Built...stfu, can you show us some of the wisdom you've learned? I'm always up to hearing what a different perspective has to say. If it comes from the pros, it might be useful right Built? Stfu can share the knowledge?
I'm always learning new things.
Up until two years ago, I thought I'd go catabolic if I missed a post-workout meal, or hell, if I skipped breakfast! Then I read leangains site (Martin Berkhan). He posted up what he does, his pix, and the supporting research.
Bro-school dies HARD, it was a very tough sell for me. But the truth does eventually prevail. Now I try to remain fasted at least 14 hours a day, no longer snack, wait until I'm HUNGRY to eat, and eat only a few large meals rather than the six micro snacks under my former paradigm.
Easiest cut I've ever done - and I've never looked or felt better while cutting. Go figure. I'll use this same method for my next bulk.
Up until two years ago, I thought I'd go catabolic if I missed a post-workout meal, or hell, if I skipped breakfast! Then I read leangains site (Martin Berkhan). He posted up what he does, his pix, and the supporting research.
Bro-school dies HARD, it was a very tough sell for me. But the truth does eventually prevail. Now I try to remain fasted at least 14 hours a day, no longer snack, wait until I'm HUNGRY to eat, and eat only a few large meals rather than the six micro snacks under my former paradigm.
Easiest cut I've ever done - and I've never looked or felt better while cutting. Go figure. I'll use this same method for my next bulk.
