Scarecrow's Weight Gain Diary

[scarecrow]

This is my online area to post my progress. I'm trying to gain about 10 pounds of lean mass by the end of the year. May not sound like much but I have a mean metabolism and work out 5 days a week. I've been on a lean muscle mass gaining diet for about a month. I'll post more about my progress and more as time goes on.

 

[scarecrow]

Stats:
5'11"
29 years old
155lbs
9.5% BF

My Meals and Workout schedule:

Meal 1: Post workout
2.5 Scoops Whey
glutamine, and creatine
4 T. Heavy Cream
1/2 banana or 6 Frozen Strawberries

Meal 2: 2 Whole Eggs
4 Egg Whites
7 oz. Chicken or Beef
1/2 C. Oats
2 tsp. Flax

Meal 3
8 oz. Chicken, Beef or Tuna (if Tuna 1 T. Safflower Mayo and no other fat)
If no tuna 2 tsp. safflower oil
1.5 C. Veggies
6 oz. Sweet Potato or 1/2 C. Brown Rice

Meal 4
Same as meal 1

Meal 5
8 oz. Chicken or Beef or Fish
1.5 C Veggies
6 oz. Sweet Potato or 1/2 C. Brown Rice
2 tsp. Flax or Safflower Oil

Meal 6: M-F Training Days
1 1/4 C. Brown Ric or Oats
8 oz. Sweet Potato
1 Banana
1.5 C. Veggies
1 T. Butter or Nat PB

Meal 6: Sat & Sun non Training Days
9 oz. Beef, chicken or Fish
1.5 C. Veggies

 

[J'Bo]

Like the outline, i may try it myself.
Thanks.

BTW we have the same goals, now i have someone to compete with. Maybe we can try pushing eachother on?

 

[naturaltan]

very interesting Scarecrow ...
I'm looking at putting on 20lbs for next summer ... but it looks like you're taking in a lot of protein per meal ... any idea how much protein you're taking in per meal? As I'm learning, I have been under the assumption that you should be having about 1.5 your bodyweight in grams of protein daily.

 

[scarecrow]

J'Bo... I'd have a hard time competing. I'm not trying to go into competition and have a heck of a time gaining weight. When I start posting some actual gains I'll post that and my workouts.

 

[scarecrow]

NT... My numbers for a daily total come out to this: Mine is more than 1.5 ratio, I believe because my new nutritionist thought I needed it for my Bulking Diet.

Totals-Training Days: Calories: 3650, Fat: 130-135G, Carbs: 300G, Protein: 325-330G
Totals-NON Training Days: Calories: 3150, Fat: 125-130, Carbs: 160, Protein: 375-380

Since ditching my old trainers plan of only .5 protein per body pound of body weight and kicking the pasta and bread, I have toned and become much stronger. If I can actually eat all this damn food, I do gain weight.

 

[naturaltan]

WOW!! Again ... I get my info from various websites and magazines, but calories I was going for was about 15 times my bodyweight (165 *15 = 2475). SC, if you don't gain weight eating meals like that, then there are some issues, man, that's a lot of food! Is this new diet as a result of your new nutritionist?

 

[Jodi]

NT - Nutritionist my ass. LOL He wanted me to see that as a joke. He's pulling your leg. Check out DP's Bulking plan. I used it as a guide and cut it down for his bodyweight.

DP's Bulking Plan

His real PT was telling him to only eat 1/2G per pound of BW and I told him thats bull shit cuz I even eat 1.5G per pound.

 

[scarecrow]

Uh oh, did I say nutritionist? I meant Mochy .... oops, my bad!!!

Over the past 2 months I've found the following for me:
~2,000 cals/day I will lose weight
~2,500 cals/day Maintain
~3,000 cals/day Gain Minimal weight

 

[Leslie]

Welcome Scarecrow! Mochy is a great gal, so that makes you a lucky guy!

Best of luck. With all the help here you are surely to succeed.

 

[craig777]

I agree Mochy, when I was really bulking up I was eating everything in site. I got up to 220, but my waist went from 32 to 34, now I am starting to lean out again and my waist is almost back to 32 but I am still around 213. I went from 184 last year to 213 right now.

Scarecrow, all I can say is eat, not garbage food but eat eat eat.

 

[EarWax]

Scarecrows scare me...Caww caww... j/k

Just wanted to make my little entry in your journal as a welcome! Let me know how DP's plan works for ya, I'm interested in different diets!

 

[scarecrow]

Leslie, thanks, everyone's been great so far. Definately some good moral support. As for me and Mochy, yup I am a very lucky guy...

 

[scarecrow]

Craig,

I try but it was hard for me to eat that much, I've changed my life and schedule to make this work. Now I almost eat everything. The hardest thing may have been giving up the ease and enjoyment (for me) of pasta and bread's. The world always tries to convince you it's what you need to gain, so this is still new to me. I've been working out for about a year but only about 2 months of really trying to kick it up and eating right.

 

[scarecrow]

EW... I was going to go with stickboy but someone got it before me, so thought scarecrow was almost as good. I'll let you know how this works. So far, when I actually eat everything I do well with it. Definately more energy and never don't feel bloated or hungry.

 

[naturaltan]

SC ... I'm looking at gaining weight slowly. I cannot deal with my waist getting bigger nor having excess bf. If I don't gain weight ... I'm quite happy with how I am now. With eating properly, I've lost a couple % of bf ... down to 11.

With Moochy at your side, you'll do just fine! I'll be looking out for measurements as you post them. Again, I guess everyone's body is different. 3000 calories of good food is a lot of food.

 

[scarecrow]

Believe me the last thing I want is a big FAT BELLY. When I started a year ago I was 15%BF, 31" waist and weighed about 147. Now I'm about 9.5% BF, 30" waist and weigh 155. You're not kidding about 3,000 cals being a lot of food...

Current Measurements - No numbers from last year available
Bicep 13
Forearm 10
Chest 40
Thigh 18
Calf 14

And seeing this is supposed to be my diary of confessions and progress, I must admit that I smoked for 10 years including the last year and am once again attempting to quit this weekend. I'm hoping this will slow my metabolism down!!!

 

[EarWax]

Scarecrow, good luck on quitting smoking! It's hard to do man, my dad had a hard time doing it, but he finally did. Did you know they allow 3% of tobacco to have mouse droppings in it? Yum... Ok I made that up, but I'm just trying to help

 

[scarecrow]

Thanks EW, just the thing I need to think about... Nothing like inhaling some nice rat droppings

 

[naturaltan]

good luck SC ... my father in law quit cold turkey on the birth of our daughter. It's hard to do, but it can be done if you want it bad enough. In fact, my mother in law also quit when our daughter was born, but she didn't smoke nearly as much as her husband did.

Sounds like you're on the right path! Keep eating man!!

 

[Jodi]

So............Whats the status? How you doin on the quitting?

 

[buff_tat2d_chic]

Hi SC! Nice to have you here.

I will say you are very lucky to have mochy on your side. She is the one who helped me get on track and get started with my diet and workout plan. You have the BEST with mochy. Listen to her and follow what she says to a T...you won't be disappointed.

Good luck and eat, eat, eat!!

 

[scarecrow]

Been almost 72 hours without a smoke... It's going okay, thanks mochy!!

Newly_buff, thanks, and congrats to you it looks like you've made terrific progress. Believe me I eat, eat and eat with Mochy always checking in.

 

[Jodi]

Thats right, gonna whip your ass in shape!

 

[EarWax]

Great job Scarecrow, keep it up!

 

[kuso]

Hey scarecrow,

Just thought I`d drop in and let you know I wasn`t ignoring you the other day in the chat.....I had the Klez virus and my pc had somewhat frozen.....the chat was moving but I couldn`t type anything

Anyway..virus free again now

Thought you might like this too

 

[scarecrow]

Thanks Kuso, that's funny on a couple fronts.... seeing I'm a computer guy (geek, whatever)

 

[kuso]

Originally posted by scarecrow
Thanks Kuso, that's funny on a couple fronts.... seeing I'm a computer guy (geek, whatever)

You mean me getting a virus is FUNNY What an asshole LMAO

 

[Jodi]

Kuso - think he meant the cancer stick!!!!!

SC - Hows the quitting going?

 

[kuso]

Originally posted by mochy
Kuso - think he meant the cancer stick!!!!!

Um....mochy...I knew, thats why I added the "LMAO " twas a joke