Agreed! Less meals but more food per meal. And ExtremeBBQ seems to have a nice layout of food choices, but way more protien then you'll need with shakes(The food you eat has lots of protien also and like mentioned to much turns into fat). ^SleeperZ28 has it pretty well covered with your work out too.

 

We have the same job, and I cut cardio because work more than makes up for it. To gain you need to train heavy and eat eat eat.

 

This feels like a repost, wasnt there a very familiar post about this same subject and same situation a few months ago.

Found it: https://ls1tech.com/forums/texas-mem...ulking-up.html

 

yeah well I don't see everything that gets posted on tech, so my bad....and thanks for pointing that out Mr. useless info

 

I would follow this advice, just because you want to gain weight doesnt mean you can eat sloppy.

Wish my metabolism worked liked that and damn me for not waking up this morning at 3:30am to go to gym. Been struggling since breaking my routine in December to get back in the groove of things.

 

I think the people telling you to change your eating frequencies are totally crazy. You need to eat a meal every 3 hours. Don't eat junk, and try to get 20-25g of protein per meal.

And lift heavy, real heavy.

 

^ i agree. because he needs to be taking in 200g. + of protein, if he spread that out over 3 big meals then the body cant absorb that much, and THEN it will turn to fat.

by eating every 3hrs or so, and small meals. your training your body to produce insulin at a level rate, when it SPIKES because you eat 1 or 2 huge meals a day, your body stores all that stuff and it turns into fat.
and eating every 3 hrs or so will turn your body into a constant fuel burning machine, literaly, yes your metabolism will go up. but thats what you want. by boosting your metabolism then fueling it with the right stuff often, youll put on LEAN mass, and thats the name of the game.

 

One thing I think about 90% of people overlook are carbohydrates. People get so caught in eating protein (It seems as if some people think eating protein alone will make you big.) that they forget about carbs. If you're active all day and plan to really get after it in the gym you need more carbs than protein.

Try to eat most of your carbs for breakfast (Oatmeal, a healthy cereal) and after a workout (Sweet potatoes, brown rice, whole grain breads) and avoid them at night, where your body can more easily turn them to fat while you sleep.

Also, before you go to bed, eat a few spoonfull of natural peanut butter and cottage cheese. They're both slow digesting proteins that will keep your body in an anabolic state while you sleep. This is especially important if you eat a lot of frequent meals. Your body won't be used to 8 hours of sleep without food and will appreciate the before bed snack.

 

Just listen to XtemeBBQ, he is suming it up pretty good. Im not going to comment because I believe in "lead by example" and being that Im a fatass at the moment, I wont comment. Im really trying to go back to strict diet and exercise regimen, just broke off the 2 weeks of progress I made before holidays and havent gotten my routine back especially now with semester just starting.

 

Well it looks like you are talking about two different things. 1st i will tell you getting bigger is not going to stop everyone from messing with you. In fact some people will see a bigger guy as someone to challenge. You are going out to bars and clubs where people are drinking. There will always be someone there looking for a fight. Being bigger may help you fight, but skill will help alot more. The only problem is if you fight in public 99% of the time you are going to jail, especially if you win. It's a lose, lose situation.
But if you care about getting bigger then i can tell you this. If you are gaining weight then you must take in more calories than you are burning. Look at bodybuilders, in the off season they get big and fat. It is part of bulking to take in excess calories. 2nd your body is only going to support so much weight based on your genetics. There is nothing you can do besides taking steroids and gh. I'm not saying you're at that point. I dont know you or what you look like, but there is a point where your body just wont support anymore weight naturally. I would guess by your height you could be somewhere between 180 and 200. One thing that helps is carbs. Eat a **** ton of carbs. I try to eat one gram of protein per lb of bodyweight(260lbs) but i shoot for a 2:1 carb to protein ratio so i try to eat about 500grams of carbs per day. Rice and potato's are good carbs. You can eat brown rice and sweet potatos but, i dont and i have grown just fine from 200lbs when i graduated to 260lbs now 5yrs later. Also I do lift heavy and dont neglect deadlifts and squats, not only do these core exercises give you the most strength but they have been proven to increase your natural gh output. I have always just done pyramids like i will start at 225 on deadlifts and rep 15, 315 rep 10, 405 rep 3, and then whatever i think i can max out on for the day(495-545). Then i work my way back down going to failure on every set, after i have maxxed out.
I would say eat around 200 grams of protein a day and 400 grams of carbs. You definately have to cut the cardio, unless you want to be like michael phelps eating 10k calories a day, lift heavy, don't eat too clean, you need some fats, and supplements definately help.

 

nvm i wasn't thinking I forgot that he was trying to build weight- I thought about what you need when you go crazy working out. If thats the case 110g of protein would do the trick.

 

BBQ's advice is sound, eat a lot and lift heavy.

To gain weight, take in more calories than your body uses.

Look online to find an estimate of your basal metabolism+how many calories that are being used based on activity level. Keep a food log or at least make sure you are eating excess calories.

Lifting heavy promotes muscle growth which is the weight you probably want to have

Do functional compound exercises that work the body whole body. That would be squats, deadlifts, presses, pull ups, dips, etc. (this unfortunately needs to be said but looks up the proper form and follow it strictly)

If I followed cam72aro's advice and consumed 50g protein a day that would be only 200 calories...I need well over 3000 calories to maintain weight so that means a LOT of my calories would be coming from carbs and fat....

If you are gaining a ton of weight and losing it every week then you are not eating regularly or you are not keeping track of your weight regularly. Weigh your self at the same time with an accurate scale "post ****" and without clothes on. Doing it correctly from now on will give you more motivation to continue with your regimen.

I HIGHLY RECOMMEND YOU LOOK UP INFORMATION AND GET A BOOK CALLED STARTING STRENGTH.

hope you follow our advice because these posts constantly pop up asking the same questions

 

I forgot to add that if you have problems consuming enough calories (keep track of your intake because some people think they eat a lot when they dont), you can add a LOT of whole milk to help supplement your diet.

I personally drink 1/2 to a full gallon of whole milk to my diet daily to put on weight which is about 2500 calories. It is cheap and an easy way to monitor your additional calorie intake.

 

lift slightly heavy, but not to where u are struggling, if u need a spot or are jerking, then its too heavy,
keep the reps low 8-10, keep a slow tempo 2-3 sec.
concentrate on lifting the weight in proper form, dont just slam out reps.
i use moderate tempo in all my reps, i never need more than 10 reps. anything more is too light. this will build mass, and strength.

use the new type of protein bars, instead of eating candy bars
take some creatine with protein and some juice after working out,
around 5gm creatine, 20gm, pro.,8 oz of some grape juice

 

Easy there A-rod.

 

agreed!!! you need to eat alot!!! not just 3 little meals..

eat big meals with lots of proteins for breakfast, lunch, and dinner, and drink a protein shake in between each meal. and drink water throughout the day!!

lift, and lift heavy!!! stick to the basic compound movements!! flat bench, squats, shoulder presses..etc. stick to lifting with basic exercises for atleast 3-4 months. dont jump right in and start using machines and stuff. free weights all day!!


more importantly get alot of sleep!!!

 

and also forgot to add, do not grab a flex magazine and do the exact routine those pros use.

 

juice, as in high glycemic index grape juice.

 

Just drink BEER!! Thant **** will make you gain weight like a ****!!!


...by the way, do you know what food kills a womans sex drive? ...a wedding cake! LOL

 

yea, just drink a 6 pack and some jack in the box tacos.
and a few snicker bars