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*Official* Gym and Diet thread

Discussion in 'Members' Lounge' started by Matts96HB, Jan 26, 2010.

  1. Matts96HB

    Matts96HB . Moderator VIP

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    Things you should know about me:
    I'm 5'10" , 162 lbs as of yesterday
    I work out 4-5 days a week.
    Goal: Gain 10-15lbs. Basically, just "bulk up"
    Current supplements: amino acids supplement, 3-4 pills per day @ 4.8g per pill

    A friend of mine and I have been going to the gym religiously (again) for the past three weeks now.

    Current workout:
    Monday - Chest, Triceps, Treadmill 10min, sauna 15 min
    Tuesday - Back, Biceps, Shoulders, Treadmill 10 min, sauna 15 min
    Wednesday - Legs, Treadmill 10 min, sauna 15 min
    Thursday - Core (abs mainly), treadmill 10 min, sauna 15 min
    Friday - Chest, Triceps, no treadmill because I work saturday sunday, sauna 15 min

    Diet:
    For the two three weeks prior today, I havent really had a plan for diet. I would eat the usual 3 meals a day, sometimes up to five. Had no idea what my caloric intake was (though I know I need to be at 3k+), it was also difficult for me to eat regular meals because of school and work on the weekends. My job makes it very difficult for me to eat a lot because im always moving or driving. School is just a PITA because im either in class or reviewing for the next one.

    Today I started a new plan that I'm going to try and stick to:
    Keep in mind that I drink 5-6 16 ounce bottles of water per day.
    Breakfast (8 am): Bowl of whole grain cereal, banana
    Second breakfast (1030am, 11:30am other days): Four eggs, half a protein shake, banana
    Lunch(1230ish): Some sort of a sandwich (meat and cheese), or a burger if I dont have time for a sandwich, second half of my protein shake
    Second lunch(around 3pm): Something small before I go to the gym. Banana, a couple yogurts and an apple
    Dinner(after the gym, about 5): whatever my mom cooks for dinner, usually consists of some sort of pasta and meat
    Second dinner (about 8pm): second portion of dinner

    Since we have started, I've noticed that I have actually gained about 4lbs, I went from 156-162. I figure some of that is probably just food weight or what not so I left it at 4lbs.

    I guess my question is, does anyone have some tips on the workout or the diet portion of this? I would just like to know if I'm on the right track or not.
     
  2. D16Civic

    D16Civic Matt

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    substitute beer for the water. That'll be 10 pounds easy.
     
  3. Hondadude141

    Hondadude141 ¿pɐǝɥ ɹn ɥʇıʍ uıop nɥɔʇɐʍ

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    Change the yogurts before the gym to fresh almonds/sunflower seeds, or brocoli, they are high in GOOD fatty acids and will help you perform better at the gym, i.e. those two extra reps you just couldn't get in the day before.

    Also, just a suggestion on the protein shake, try Accelerade, probably the BEST stuff I have ever used, and you can drink it before/during/and after a workout. It follows the whole 4:1 Carb to Protein ratio and really helps you stay energizied during the workouts and you won't tire as easy during the next day's workout.

    OH! and if you are eating a burger/sandwich, only use ONE piece of bread, bread will actually absord good nutrients out of the food before they get into your system, and its a dairy product so it is fattening.
     
  4. 95b16coupe

    95b16coupe New Member

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    exchange the bananas for cottege cheese.

    add some fish oil. pills or tuna. both are good. i take both. canned chicken is a good snack too. tons of lean protein.

    log your calories. make sure they are lean. you are bulking, not adding mass. theres a difference. you don't want to be a strong man competitor.

    change up your workout a little. start with 10 mins of cardio. it will lead to a better workout. then try to get in 20 minutes at the end.

    log your protein count. it's important

    switch up your routines once in a while. go low reps, heavy weights. then mix in some lower weights high reps. maybe 2 heavy days, then 1 lighter reps.
     
  5. BigJ

    BigJ I'm just about that action Boss. VIP

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    Cut the sauna. Eat as much as you can. Gainer shakes. Lift more and longer. Nitric oxide. Creatine.
     
  6. Cashizslick

    Cashizslick !i!i!i!i!i!i!i!i!i!i!i!

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    I didnt gain weight at the gym until i started getting 100g of protein per day in addition to my normal food intake.
     
  7. SlushboxTeggy

    SlushboxTeggy It's only stupid if it doesn't work VIP

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    I'd add in at least 1 more protien shake. You should also have a slow release protien before bed. Cottage cheese works too.

    You should never feel hungry at all during the day.

    FYI- It is very hard to gain that amount of mass and maintain it. My friend Matt has a similar build. But he weighs 175-180 at the moment. If he doesn't eat and work out right for a weekend, he'll be down 5 lbs.
     
  8. Matts96HB

    Matts96HB . Moderator VIP

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    :p
    Alright ill try the broccoli. we havea ton at my house because nobody ever eats it except for me :p i usually only have it with dinners though.
    ill look into accelerade as well, could it be found at GNC?
    i am going to start eating tuna. I used to eat 2-3 cans a day mixed with some mustard instead of mayo, that was when i was real serious about this in high school lol
    last night we went and did shoulders/back. did low weight, high rep. we got 10 min in on the eliptical (sp) before our workout, and 12 min after.

    yeah i think thats part of my problem, ill probably up my protein shakes to two or more per day
    alright so 2-3 shakes per day, and some cottage cheese at night.

    im not sure if holding weight varies from person to person, but ive never had a problem getting up to 165ish and staying there even if im not lifting, maybe thats just where my body is "happy" :shrug:
     
  9. corvetteguy78

    corvetteguy78 Well-Known Member VIP

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    Steroids
     
    1 person likes this.
  10. SlushboxTeggy

    SlushboxTeggy It's only stupid if it doesn't work VIP

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    A little bit on Winstrol never hurt anybody. Key word(s)- "Little bit"
     
  11. Hondadude141

    Hondadude141 ¿pɐǝɥ ɹn ɥʇıʍ uıop nɥɔʇɐʍ

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    I'm pretty sure you can find it at either GNC or Vitamin Shoppe, and Vitamin Shoppe is about 10 bucks cheaper. I paid 31.99 for a 4.44lb jug of it, and that's a 60ish day supply
     
  12. BigJ

    BigJ I'm just about that action Boss. VIP

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    I'm like 6'1 190lbs right now. I'm pretty decently sized in some areas and I have no legs. At that, 5 lbs lasts me a month.

    Why? 76 servings isn't that many.




    Get the big bag. 10-15 lbs. Get it.
     
  13. Hondadude141

    Hondadude141 ¿pɐǝɥ ɹn ɥʇıʍ uıop nɥɔʇɐʍ

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    This is a one scoop deal though, there is no " take 2 scoops to get what it says on the label " stuff, its just one scoop per workout
     
  14. BigJ

    BigJ I'm just about that action Boss. VIP

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    Yeah same deal. And one scoop per workout is little to minimal results.


    60 days should be 2-3 shakes a day. Minimum 180 servings...... ON TOP OF YOUR DIET.
     
  15. eg'sforlife

    eg'sforlife New Member

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    lots of peanut butter and pasta......not together though that would be nasty
     
    Last edited: Jan 29, 2010
  16. Matts96HB

    Matts96HB . Moderator VIP

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    i think we have a winnar
    haha..
    ill go for the bigger supply then. i already have my EAS protein to go through (been doing 2-3 shakes a day depending on workout)
    ill look and see if i can find it. if not i think it on ebay for sure
    yeah i figured it out and on top of my regular diet im getting ~115g of protein a day.. thats three shakes, two big cans of tuna, and my aminos.
    calories im seeing about 3700 a day
     
  17. BigJ

    BigJ I'm just about that action Boss. VIP

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    Too much fat in your diet.

    9 calories for 1 gram of fat.

    4 calories for 1 gram of protein
    4 calories for 1 gram of carbohydrate.



    Revamp homie.


    And calorie level is pretty sufficient.
     
  18. UNDR8D

    UNDR8D ...has a job!

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    A lot of this is great advice. You are 20? Yes, definitely bathe in protein shakes all day. You need to keep a static level in your system at all times. Different types are good like Slushy said, a slow release right before bed is an absolute necessity. Casein comes to mind...

    Steroids kick ass but don't do Winnie. It is used primarily for cutting and def and will not give you the results you want. Some T Prop and Equipoise would be great together. You won't do it though...pussy...

    Don't be afraid to sacrifice a little definition for size. You can always run it off later but in order to BE ANABOLIC and more importantly STAY ANABOLIC, you will need to eat a little more carbs and good simple sugars than you are used to.

    Try drinking 8-12 oz. of Gatorade after a workout. The simple sugars will stimulate insulin release which will in turn promote anabolism. If you get too far away from carbs and sugars, especially at your weight, you risk entering into catabolism and ketosis.

    Scrap the cardio. I don't give a shit what anyone says. If you only weigh like 150-160...

    If your weight time is intense like it should be, that will get your heart rate up enough to keep you healthy and in shape for the time being.

    There is a REASON why professional body builders bulk and cut independently of one another.

    They are mutually exclusive goals and can not be done excellently, at the same time...

    Research research research. There is so much literature on this. A lot of this stuff is good advice but, it doesn't beat science and data. Try snooping around at bodybuilding.com for a while.
     
  19. Matts96HB

    Matts96HB . Moderator VIP

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    i guess the problem with my workout right now is that my buddy is trying to cut weight and im just trying to gain it lol.. so i was basically doing the cardio because it was something he wnated to do as well. im going to re think my diet like slammed said.. also undr8d you have a pm
     
  20. UNDR8D

    UNDR8D ...has a job!

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    Got it. And ya, you might have to part ways when it comes to the gym or convince him to bulk too...

    It is like raising kids or pets...everyone has an opinion. You really have to drill it down to biological, physiological, scientific, medical fact to cut out the opinion.

    Some people carb up and eat no more than a gram of protein per lb. of body weight.

    Some people go low carb and gorge themselves on shakes and steaks.

    I don't agree with either.

    It is really all about protein synthesis and anabolism.

    DIET IS 60-75% OF YOUR SUCCESS...

    Most people spend way too much time trying different routines or banging their head against the wall doing the same shit over and over. Diet is the most important component. Stick to basics on the weights (bench, squat, military, curls, wide grip pulls, flys, deadlifts, etc.) and EAT RIGHT and you will be huge.

    Remember, you are pretty much going through the same motions and tearing the same muscles as everyone else...it is a matter of who heals more completely and more efficiently. This is why insulin and testosterone are so important.

    Insulin is responsible for making your body store and build.
    Testosterone is responsible for protein synthesis as well as the production and maintenance of several other CRUCIAL hormones. Try living without it for a year:eek:

    Here is an excerpt from an article on the subject:



    Full article:
    Bodybuilding.com - Optimizing Anabolic Density With Protein Pulse Feeding! - David Barr

    That site is a great resource...
     
    Last edited: Jan 30, 2010
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