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View Full Version : I'm a serious hardgainer and i need help please



Maverick_dw_04
10-28-2005, 09:11 AM
ok, while this may be my first post, i'm definately not new to this site. i've read lots of articles on here and learned a lot over the last few years about nutrition, supplements, and training, and i'm still amazed at all the rich content here. i've also purchased supps. from the online superstore here. however, i'm tired of reading about the same thing: mostly people who have made gains using supps. and/or just eating a lot and then working their ass off lifting, and then using cardio to get themselves looking shredded and ripped by burning off their extra fat. so today, i finally decided to check out the forum, and out of despair decided i'd just post my own story and see if anyone can help.
personally, i'm 19 years old and anywhere from 145-150 lbs (fluctuating throughout the month, but never really going over 150, or under 145) 5'11", and 8% bodyfat. i'm not at all concerned about losing fat as of now. my main goal, like most of you, has always been to put on some extra pounds of lean muscle mass (i'd like to be probably 180, though i'm not sure because i have no idea what that would feel like, if there i might want still more or maybe less, but that's sorta been my goal).
in high school i was in athletic p.e. and we lifted monday, wednesday, and friday, and did running, speed drills, mental endurance drills, or circuit training on tuesdays and thursdays. it was great, i was in great shape, and my strength would at least somewhat consistantly increase full-body. in a nutshell, we would max. on all lifts twice a semester then do increasing percentages of our max throughout the semester until half-way through we'd be doing 100% then more if we could, max again, the process would start over and then max again at the end of the semester to judge our gains. there were also changes in sets and reps throughout the quarter. monday was arms, wednesday legs, friday basicall full body high reps, high sets, high intensity to failure. like i said, i consistantly made gains in strength, but my size (and weight) for the most part always stayed the same.
i know what you'll ask: what/how much am i eating? i keep a half-ass journal of what i eat and the supplements i take, and here's an excerpt from one of my typical days:
Morning : ~2 bowls of cereal (or oatmeal from 1 cup dry oats), banana, kiwi, glass of orange juice, and a homemade protein mix i found on here (2 cups milk, 1 packet jello, 1 tbsp creamy peanut butter, 1/2 cup dry oats, 1 serving twinlab vege fuel powder, all blended together)
- Supps : Centrum Performance, 500mg Vitamin C, 99mg Potassium Gluconate (2), 300mg St. John's Wort, 30mg Co-Q10, 1200mg Super Omega 3-6-9 (2)
Mid-Morning : PB+J sandwich, or something like a protein bar or a cup of yogurt with something
Lunch : Sandwich (whole wheat bread, 4:1 deli-cut turkey & roast beef, Miracle Whip, Colby-Jack deli cheese) carrot, 1/2 red bell pepper, apple, Low Sodium V-8, Munchos potato chips(i love those)
- Supps : 99mg Potassium Gluconate (2), 60mg Ginkgo Biloba, 300mg St. John's Wort, 1200 Super Omega 3-6-9 (2)
Evening : 1/2 of a frozen pizza (or just whatever, maybe a Subway sandwich, maybe another PB+J with some beef jerky, etc.)
- 60mg Ginkgo Biloba
Dinner : KFC buffet (2 thighs, 1 leg, carrots, corn, green beans, mashed potatoes & white gravy, dinner roll, apple crisp), or really just whatever, your typical big dinner
- 99mg Potassium Gluconate (2)
Also, i would drink an Optimum Nutrition Whey MRP (45g protien) on days i lifted, and during a day i honestly drink about a gallon of cold water.
Lately though, in college i've been in a rut, but in the last month or so i've been trying to get back in the game. i've continued to eat the same, and physically appear similar (maybe not as defined and cut) i'm just really drained on energy though. i think i know why. i used to run ~3 miles 5 times a week during times when we weren't lifting; e.i.: christmas break, spring break, summer break, any time i wasn't in school with a real lifting routine to stick to; because i tend to feel really lazy and depressed if i go very long without exercising in some fashion. but prior to about a month ago i wasn't doing that, or anything really. i finally got a membership to a 24-hour gym and, like i said i've been trying to get back into a routine, but the energy and drive just isn't there. i feel like i should do some kind of cardio just to get my heart pumping, but i think i've entered an eternal catabolic state since i almost feel drunk after 30 mins of cardio now, and its probably just burning any muscle i have left over, and if i try to eat something before hand i almost want to puke afterwards. it's a very strange feeling, and it's really turning me off to cardio right now. yet i feel like crap when i try to hit the weights. i don't know what to do. even if i do get started again, i'm tired of weighing 150 lbs. when i feel like i eat a lot. PLEASE any suggestions would be GREATLY appriciated.

pu12en12g
10-28-2005, 09:25 AM
Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time

- BMR and nutrition calculator (click here) (http://michaelandkendra.com/BMRCALC/bmrcalc.htm)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight) (http://forum.bodybuilding.com/showthread.php?t=337536)

- Fatloss basics. READ IT: (http://forum.bodybuilding.com/showthread.php?t=379131)

- Foods (Good vs. Bad): (http://www.t-nation.com/portal_includes/articles/2001/172food.html)

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- Supplements / Companies to avoid: http://forum.bodybuilding.com/showpost.php?p=6801890&postcount=81

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )


Multivitamin (http://www.bodybuilding.com/store/now/adam.html)
(Click here for a Multivitamin Comparison Chart) (http://forum.bodybuilding.com/showthread.php?t=561943)
10 lb bags of Optimum Whey Protein (http://www.bodybuilding.com/store/opt/whey.html) (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine (http://www.bodybuilding.com/store/opt/crea.html) or Creatine Ethyl Ester HCL (http://www.bodybuilding.com/store/omega/cre.html) or Magnesium Creatine Chelate (http://www.bodybuilding.com/store/clabs/green.html)
Cold Pressed Flaxseed oil (and / or fishoil (http://www.bodybuilding.com/store/efa.html)

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):
http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:


Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:


http://www.johnberardi.com/articles/nutrition/proprejudice.htm


http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907





Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)
- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio (http://www.musclemedia.com/training/hiit.asp)






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/training/sleep_1_pr.htm
http://www.johnberardi.com/articles/training/sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:


Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067






H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:


http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle.do?article=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

zackmurphy
10-28-2005, 09:29 AM
You know, at 19, you have no idea if you're a hardgainer. I would have said the same thing about myself. It wasn't that. I gained 30 pounds just going from age 19-24 and I wasn't doing a damn thing for fitness. I just got thicker becoming an adult. I know you FEEL like an adult, but it's just not quite the case, physically.

So just because you're not exactly the same shape as some huge guy from your high school class, that doesn't make you a hardgainer. I don't mean this to be patronizing - not at all. Just saying you may want to avoid mis-diagnosing the issue, since it sounds like your food chocies leave MUCH to be desired.

Obviously the dinner is totally ****ty for you, and all that PB isn't helping if you're not adding it to a healthy base. You know?

Miracle whip, the cheese, the PB (I can only hope it's natural PB and not Skippy/Jif?), the frozen pizza - you're getting TONS of water-retaining sodium, way more fat than you need, the proteins you're getting are fine, but surrounded with fats - it's a mess.

I would try to tidy that up a lot, THEN increase the quantities a little, and try to turn your body into a more willing anabolic machine.

As far as cardio, I would suggest it for general fitness, and you should do it, but work up to it. Do some walk/runs for 30 minutes, and just gradually run more and walk less. But slow. Don't worry about speed. I know you've DONE some speed stuff - don't worry about that.

And your workouts - just do whatever feels fun for now - let yourself get into it. If a big, full, hardcore routine is what you want, then just ask anyone. You can't swing a dead cat in this forum without hitting some jackass with a routine that's the greatest ever.

* So I'd suggest you convert that PB to natural, & reduce the quantity. All that fat is just dragging your metabolism down the gutter.
* Lose the miracle whip and limit the cheese a little. This will free up more calories for better foods.
* Find some other protein sources that you like. Chicken, ground lean beef, turkey, whatever.

You'll get a bunch of suggestions about "just eat more" but it's not just about that. Quality AND quantity need to improve. You'll gain some LBM, just give your body some motivation and the right fuel.

InfinIte21183
10-28-2005, 12:11 PM
Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time

- BMR and nutrition calculator (click here) (http://michaelandkendra.com/BMRCALC/bmrcalc.htm)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight) (http://forum.bodybuilding.com/showthread.php?t=337536)

- Fatloss basics. READ IT: (http://forum.bodybuilding.com/showthread.php?t=379131)

- Foods (Good vs. Bad): (http://www.t-nation.com/portal_includes/articles/2001/172food.html)

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- Supplements / Companies to avoid: http://forum.bodybuilding.com/showpost.php?p=6801890&postcount=81

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )


Multivitamin (http://www.bodybuilding.com/store/now/adam.html)
(Click here for a Multivitamin Comparison Chart) (http://forum.bodybuilding.com/showthread.php?t=561943)
10 lb bags of Optimum Whey Protein (http://www.bodybuilding.com/store/opt/whey.html) (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine (http://www.bodybuilding.com/store/opt/crea.html) or Creatine Ethyl Ester HCL (http://www.bodybuilding.com/store/omega/cre.html) or Magnesium Creatine Chelate (http://www.bodybuilding.com/store/clabs/green.html)
Cold Pressed Flaxseed oil (and / or fishoil (http://www.bodybuilding.com/store/efa.html)

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):
http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:


Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:


http://www.johnberardi.com/articles/nutrition/proprejudice.htm


http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907





Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)
- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio (http://www.musclemedia.com/training/hiit.asp)






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/training/sleep_1_pr.htm
http://www.johnberardi.com/articles/training/sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:


Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067






H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:


http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle.do?article=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.
^ lots of very good info there...

Maverick_dw_04
10-28-2005, 01:59 PM
ok, well i'm pretty happy with my breakfast, especially considering that more often than not i do have oatmeal and when i eat cold cereal it's honey nut cherios, rasin bran, grape nuts or something like that. i guess i should add some more protein to it, probably in the form of eggs, but consuming a dozen or more a day sounds crazy, although it may be a step in the right direction for me. that's beside the point. the point is, yes i'll add protein to my breakfast.
and instead of the PB+J mid-morning meal, what? a baked potato and a turkey sandwich or grilled chicken breast? i don't know, i mean yeah it would be nice, but i don't think i have the time to always do that. whereas a PB+J is faster, more convienient, and more portable, and hey, at least it's something, better than nothing right. though i'll try for something else when i can. alright.
ok, now maybe the frozen pizza isn't the BEST thing, but like i said, this is just one day's entry, other times it's a subway cold cut trio, or a can of beef stew, a chicken breast sandwich, or yes, maybe taco bell, not everyday is the same though. my lunch is usually similar, but you cite sodium and fats as my problems. why? i'm not being an ass, i just really don't see why i would have to worry about that, fats especially. i want to gain weight, i'm not trying to shred for a competition or something. but also, i don't go overboard with fats all the time either. and what exactly about the sodium?
perhaps the dinner was just straight-up a bad example. sometimes i have grilled salmon with rice, lima beans, carrots, a tomato, and a baked potato. or a grilled chicken breast with a pasta salad, peas and cauliflower. or a grilled sirloin steak with a baked potato, garden salad, mushrooms, and green beans. or shake 'n bake chicken breasts with macaroni, peas, and honeydew melon. or spaghetti + meatballs with a ham sandwich poorboy and a garden salad. i'll stop there, the point is i don't always eat crap, but sometimes i might eat something, you know that's not 1 of 3 things: salmon, chicken breasts, or lean beef, i'm not a bodybuilder, just trying to gain some weight, be mostly healthy and look and be strong. if that means 3/4ths of the time eating bodybuilder foods, then that's great, but i like some variety, and i like to be somewhat normal when i go out to eat.
over all, maybe i should incorporate some more optimum nutrition MRPs in there or just some plain whey protein shakes of some kind. I'm aiming for 4000 calories/day and if i'm getting enough protein, and given my physical condition even when doing very little exercise, i don't think that fats and my metabolism are really where i should be worrying, correct me if i'm wrong.
as for working out, yes i think i'll take cardio a little at a time until i get used to it again and hopefully i don't physically feel so much like crap so i'll be able to happily lift again. something i'm worried about though is doing cardio in the morning. i think the benefits are good, especially since it should help me feel more energized in the mornings than i currently do, but i'm worried about being in a catabolic state, coming right out of sleep. especially since i'm not really trying to burn much fat in the first place (i don't have much) so cardio is really just for general health and fitness, yet there i would be probably burning up muscle by doing it in the morning, right? do i not need to worry about that, or should i try to eat something in particular beforehand that works for me, so as not to feel the need to puke, but enough to give me a little energy?

zackmurphy
10-28-2005, 02:30 PM
and instead of the PB+J mid-morning meal, what? a baked potato and a turkey sandwich or grilled chicken breast? i don't know, i mean yeah it would be nice, but i don't think i have the time to always do that. whereas a PB+J is faster, more convienient, and more portable, and hey,
I know the PB&J is easy and fast, but you need to spend a little time thinking about what kinds of more ideal foods, like those on the list in the other post, you can pre-make and keep around for your constant access. Yes, bread and PB is fast, but so is a chicken breast and rice if it's all already cooked. Like in my fridge. Full of easy combinations of foods. I never just cook something and eat it. Everything is re-heated, nuked, etc.

Just think about it - the kinds of foods you like, and how you could make it work.



i'm not being an ass, i just really don't see why i would have to worry about that, fats especially. i want to gain weight, i'm not trying to shred for a competition or something. but also, i don't go overboard with fats all the time either. and what exactly about the sodium?
perhaps the dinner was just straight-up a bad example. sometimes i have grilled salmon with rice, lima beans, carrots, a tomato, and a baked potato. or a grilled chicken breast
I understand your thoughts on this, but think of it this way: you want to gain muscle in the form of lean mass, which means you want your body to be a much more highly anabolic environment than it is now.

Fats are great for getting calories up, but JUST that. Yes, sure, you need some good fats for things, and that's great. 100g /day is more than enough. You're getting MUCH more than that from the day you listed. I know it was an example, and that many days are probably better, but just consider it.

Also, remember that if you reduce the fat, but add other foods back in to get back those "lost" fat calories, then you can add MUCH more food than you lost, since Protein and CHO are so much less dense, calorically. So you eat more, more often, and keep your body running hotter, a higher metabolic rate, and .... you guessed it: more anabolic.

Fats are great, but only in the proper amount.

so cardio is really just for general health and fitness, yet there i would be probably burning up muscle by doing it in the morning, right? do i not need to worry about that, or should i try to eat something in particular beforehand that works for me, so as not to feel the need to puke, but enough to give me a little energy?
For what you're describing, you're right. I would not suggest morning cardio. If you eat first, fine, but not before the first meal. Some guys can do fine with it - you're probably not one of those guys.

ratmonkey
10-28-2005, 02:30 PM
no such thing as a hardgainer, just people who don't eat enough.

zackmurphy
10-28-2005, 02:34 PM
no such thing as a hardgainer, just people who don't eat enough.
And you know, that really is mostly true. "no such thing as a hardgainer, just people who don't eat enough of the right foods."

Boils down to that.

savvy
10-28-2005, 04:46 PM
basically your burning off all your fuel that would build the muscle in the first place, this isnt fixed though. Eat massive meals, often, just stuff yourself like a pig and you will gain, it really is that simple, if it doesnt work, eat more, if it does work, still eat more

savvy
10-28-2005, 04:48 PM
an 1 more thing - eat a lot!

GarethCheeseman
10-28-2005, 04:50 PM
no such thing as a hardgainer, just people who don't eat enough.

Agreed. Stopping using your metabolism as an excuse is the first step you need to take. Almost any skinny guy who has made decent progress will admit this. Your metabolism is a tool. Theres no logical reason that nature evolved lots of people with 'poor' metabolisms. Fact is we gain weight when we eat and stimulate our bodies. And as a bonus we gain little fat and loose it really easily when we do.

You show me someone who is honestly on a ~3500cal good diet, who works out and doesn't make gains and they will probably have a parasite or something.

Maverick_dw_04
10-30-2005, 01:22 PM
thank you.
zack, the thing you said about keeping pre-made meals in the fridge and then reheating them whenever i want them is honestly something i had not thought of, but it really makes perfect sense, and i definately think i will be employing that stradegy.
i am going to add probably eggs to my breakfast, how many i'm still unsure. and i guess i will be re-evaluating my fat consumption to get it down around 100g like you've suggested. i'm not really sure where it's at now, probably all over the place, as you all have already pointed out, due to some days being worse nutritionally than others. also, as i said i'm going to go for around 4000 calories per day. i suppose i'll be investing more money in whey protien shakes as well and fitting them into my diet wherever needed. as for all the frozen pizzas and PB+Js, etc. i've been having, i'll be trying to replace those with the already-cooked meals that are cleaner and less fat-dense.
every now and then it would be okay to eat "lay-man foods" too right? i mean, i honestly am going to try to adhere to what you've all said, but as i stated earlier, i'm not claiming to really be a "bodybuilder" and most people already think i'm a health-nut which is fine with me, but i'm not interested in becoming a "freak" just yet anyway. what i mean is, if i'm over at a friend's house, or out to eat, a few times it's not going to absolutely kill my week's worth of being anabolic by having one day where my fats are more similar to how i said they sometimes are now, right? i guess that's not really what's important right now. what IS important is that you guys all know that i really am thankful for what you've told me, you really filled in little pieces of the puzzle that i was just missing without this forum. thank you again.
as for my exercising i think i'll just have to get back into an all-around groove. i'm going to be experimenting with different foods to see what works for me as a... let's call it a wake-up snack first thing in the morning that will let me do some cardio about 45mins - 1hour after waking up. i guess i'll have to experiment with the time too. i really think i want to do it in the morning though. and then i'll eat my real breakfast afterwards. any other suggestions/info here would also be appreciated, even if it's "scrap the morning cardio idea, and do it sometime later" i just like being offered opinions that are based on something i can understand though, not mere whims. thanks.

zackmurphy
10-30-2005, 01:53 PM
I think that all sounds very reasonable. Just paying attention to fat intake, and making an attempt to increase overall caloric intake is a massive step in the right direction.

Make sure your fridge and pantry is full of foods you like and which actually satisfy you, and you're in business. I agree that you'll be taking in more whey shakes and powdered meals, but it's not more expensive tha other meals, for me, at least. Protein is expensive, simple as that. So anything you can do to help make the process easier is a victory. You'll never make chicken cheap, for example, but you can at least make it work for you, keeping it available 24/7.

Anyway, sounds like you're on the right track.

Good luck.