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  1. #1
    Registered User barnabaas's Avatar
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    Thumbs up Am I eating enough to gain muscle?

    I'm not trying to bulk, just trying to gain some muscle mass slowly to keep whatever lean-ness I have. I've always been a hard gainer through-out my life. Here's a rough / typical day of food for me as of late.

    -----------------------

    Wake up - Oats & Whey Protein shake w. banana or fruit

    Get to work - Cup of coffee.

    Lunch - Chicken, Cottage Cheese & Broccoli. Or some sort've chicken, rice and beans dish.

    Work out 1.2 hours lifting.
    Post workout shake. 1.5 scoops of 20g protein shake

    -sometimes have a 1 scoop shake a half hour before heading home from work.

    Eat dinner
    Fish or chicken, quinoa, veggies.

    Pre Bed - 2 servings of cottage cheese ~ 30g protein OR a 1.5 scoop protein shake (same as post workout shake)

    -----------------------

    I'm estimating my ~ 150g protein but i could be a bit off on that because lunch is somewhat random. What do you guys think?
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  2. #2
    Registered User jrsonico's Avatar
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    to tell u were the same. but the difference is im eating 3000 cal gaining .4lbs every 9-12days i think youre calorie intake is very low tho.
    I thought i was bulking up. 65kg - 64.4kg in a week
    Tired of this.
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  3. #3
    Registered User Dths's Avatar
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    You need a caloric surplus to gain muscle or at least eat at maintenance, your diet kind of looks like you are on a bulk.
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  4. #4
    Registered User barnabaas's Avatar
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    Originally Posted by Dths View Post
    You need a caloric surplus to gain muscle or at least eat at maintenance, your diet kind of looks like you are on a bulk.
    Thanks. More questions though...
    How does it look like i'm on a bulk? I've never bulked or cut really so I'm not sure what that even entails. I am trying to gain lean muscle, slowly of course and without blowing up. I agree though, I feel like my calorie intake is a bit low. Any suggestions to increase that while maintaining a lean BF%?
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  5. #5
    Shreddin' PJR23's Avatar
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    Not to be a smart @ss, but are you gaining muscle? If you have been doing this for a while and have not gained any muscle than you are not eating enought to gain.

    Eat big to Get big!
    Train hard, Train early, Eat like a beast.....Become a Beast! in short....act as if!

    I rep back

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  6. #6
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    Diet is more important than acutally working out. But since your trying to gain some muscle and keep lean, try eating like 300-500 calories above your maintenance. You will always gain a little fat but it's necessary.
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  7. #7
    Registered User barnabaas's Avatar
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    Originally Posted by PJR23 View Post
    Not to be a smart @ss, but are you gaining muscle? If you have been doing this for a while and have not gained any muscle than you are not eating enought to gain.

    Eat big to Get big!
    I've been eating and working out like I am for a while now (minus the shakes)...I would gain a little muscle and tone up I feel like, but i wasn't really getting much bigger, or at least not the gains I'm shooting for. I also wasn't taking any suppliments until about 2 weeks ago. I recently just started taking a few diff. whey proteins, multi vitamins, and fish oil - as well as pushing myself a bit more in the gym. So i'm mostly just curious if y'all think that type of food intake / diet would be enough to promote building muscle. I'm guessing I should give it a month or two and see where i'm at with the same diet and newer protein intake and if it's not working I'll try and add some more calories above my maintence??

    Thanks for the replies so far.
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    Originally Posted by barnabaas View Post
    I'm not trying to bulk, just trying to gain some muscle mass slowly to keep whatever lean-ness I have. I've always been a hard gainer through-out my life. Here's a rough / typical day of food for me as of late.

    -----------------------

    Wake up - Oats & Whey Protein shake w. banana or fruit

    Get to work - Cup of coffee.

    Lunch - Chicken, Cottage Cheese & Broccoli. Or some sort've chicken, rice and beans dish.

    Work out 1.2 hours lifting.
    Post workout shake. 1.5 scoops of 20g protein shake

    -sometimes have a 1 scoop shake a half hour before heading home from work.

    Eat dinner
    Fish or chicken, quinoa, veggies.

    Pre Bed - 2 servings of cottage cheese ~ 30g protein OR a 1.5 scoop protein shake (same as post workout shake)

    -----------------------

    I'm estimating my ~ 150g protein but i could be a bit off on that because lunch is somewhat random. What do you guys think?
    Hard to say by what you have posted. Figure out you BMR, add 500 calories on top of that. You have to count calories IMO especially when first starting off. Good Luck
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  9. #9
    Shreddin' PJR23's Avatar
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    Originally Posted by barnabaas View Post
    I've been eating and working out like I am for a while now (minus the shakes)...I would gain a little muscle and tone up I feel like, but i wasn't really getting much bigger, or at least not the gains I'm shooting for. I also wasn't taking any suppliments until about 2 weeks ago. I recently just started taking a few diff. whey proteins, multi vitamins, and fish oil - as well as pushing myself a bit more in the gym. So i'm mostly just curious if y'all think that type of food intake / diet would be enough to promote building muscle. I'm guessing I should give it a month or two and see where i'm at with the same diet and newer protein intake and if it's not working I'll try and add some more calories above my maintence??

    Thanks for the replies so far.
    Try uping your calories 250-500 more per day and see what kind of results that gets you. Then adjust from there.
    Train hard, Train early, Eat like a beast.....Become a Beast! in short....act as if!

    I rep back

    Owe:
    Snorkelman
    PBateman2
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  10. #10
    Registered User barnabaas's Avatar
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    Originally Posted by PJR23 View Post
    Try uping your calories 250-500 more per day and see what kind of results that gets you. Then adjust from there.
    Sounds good, thanks for all the replies.
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  11. #11
    Registered User lildave's Avatar
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    Just freaking eat!! You arent a "hardgainer".. I can almost guarantee that. Its sorta like people that eat ****ty food all the time and are fat who say "I have thyroid problems" or one of the other excuses they use. They are eating ****ty food... That is why they are fat. You are skinny cuz you dont eat enough. If you are really a hard gainer you wouldnt have to worry about getting fat.

    Think of it this way. How often do you actually have your shirt off? 5% of the time? So you are willing to stall your progress so that the 5% of your time you have your shirt off you look good and the 95% of the time when you have a shirt on you will look emo?

    Lift hard... Eat hard... Put on 20-40 lbs as fast as possible. Then maybe start to worry about being lean.
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  12. #12
    Registered User barnabaas's Avatar
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    Originally Posted by lildave View Post
    Just freaking eat!! You arent a "hardgainer".. I can almost guarantee that. Its sorta like people that eat ****ty food all the time and are fat who say "I have thyroid problems" or one of the other excuses they use. They are eating ****ty food... That is why they are fat. You are skinny cuz you dont eat enough. If you are really a hard gainer you wouldnt have to worry about getting fat.

    Think of it this way. How often do you actually have your shirt off? 5% of the time? So you are willing to stall your progress so that the 5% of your time you have your shirt off you look good and the 95% of the time when you have a shirt on you will look emo?

    Lift hard... Eat hard... Put on 20-40 lbs as fast as possible. Then maybe start to worry about being lean.
    Yea I just checked my BMR and it's ~1440. I think i just need to eat a bit more than I am.
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  13. #13
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    Originally Posted by barnabaas View Post
    I'm not trying to bulk, just trying to gain some muscle mass slowly to keep whatever lean-ness I have. I've always been a hard gainer through-out my life. Here's a rough / typical day of food for me as of late.

    -----------------------

    Wake up - Oats & Whey Protein shake w. banana or fruit

    Get to work - Cup of coffee.

    Lunch - Chicken, Cottage Cheese & Broccoli. Or some sort've chicken, rice and beans dish.

    Work out 1.2 hours lifting.
    Post workout shake. 1.5 scoops of 20g protein shake

    -sometimes have a 1 scoop shake a half hour before heading home from work.

    Eat dinner
    Fish or chicken, quinoa, veggies.

    Pre Bed - 2 servings of cottage cheese ~ 30g protein OR a 1.5 scoop protein shake (same as post workout shake)

    -----------------------

    I'm estimating my ~ 150g protein but i could be a bit off on that because lunch is somewhat random. What do you guys think?
    Are you gaining weight? If yes, then you are. If no, then you aren't.

    I think you could have figured this yourself to be honest lol
    Bulking at 3225kcal.
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    http://forum.bodybuilding.com/showthread.php?t=124959741
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  14. #14
    Registered User barnabaas's Avatar
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    Originally Posted by leedsjack93 View Post
    Are you gaining weight? If yes, then you are. If no, then you aren't.

    I think you could have figured this yourself to be honest lol
    yea sure. :P but i wanted to up my post count. lol

    kidding aside, your right, but it doesn't hurt to have another set of eyes on my daily routine to see or verify what I'm thinking.

    Either way I appreciate the comments guys.
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  15. #15
    Total Beginner leedsjack93's Avatar
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    Originally Posted by barnabaas View Post
    Yea I just checked my BMR and it's ~1440. I think i just need to eat a bit more than I am.
    You dont go by your BMR. You multiply it by an activity factor, and that gives you your maintenance calories.

    You eat slightly above 1440 if you want. You will lose weight, fast... not gain it.

    Here I just posted this in another thread:

    You ought to calculate your caloric needs using one of the many formula though, I recommend the Mifflin-St Jeor equation for this. It will give you your BMR, which you then multipy by 1.2 (sedentery-no exercise), 1.375 (lightly active-exercise 1-3 times a week), 1.55 (moderatly active-exercise 4-5 times weekly) or 1.725 (very active-daily exercise).
    I would start at lightly active if bulking, as a ballpark figure, and adjust as the weeks go by (reduce if too much fat, increase if you want to gain more quickly, with the risk of fat being higher).
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  16. #16
    Registered User barnabaas's Avatar
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    ah ok. Yea see i have no idea what to do with BMR, BMI's...all that stuff yet!! So I'm still learning.
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  17. #17
    Total Beginner leedsjack93's Avatar
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    Originally Posted by barnabaas View Post
    ah ok. Yea see i have no idea what to do with BMR, BMI's...all that stuff yet!! So I'm still learning.
    Me too
    You'll pick this stuff up pretty quickly. Diet and calories you need to know about, else you aint goin nowhere very fast. Its just one (or two) of those things.

    I'm learning new stuff all the time on these boards too, theyre great.
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  18. #18
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    Originally Posted by barnabaas View Post
    Yea I just checked my BMR and it's ~1440. I think i just need to eat a bit more than I am.
    Yes... I know girls that eat more then that and still stay lean... haha

    Here is what I'm gonna suggest.

    take your diet... and add this..

    after the gym - 2 cups of chocolate milk
    half an hour later - 3 raw eggs + 2 cups of whole milk + those 2 scoops of protein... blend and drink... if your stomach handles it fine... add another 3 eggs a week later... if its still fine add another 3..

    That will be good for like 500-1000 calories a day within an hour of getting out of the gym..

    For before bed... buy some avocados.. wait for them to rippen.. chop one up... add it to your bedtime cottage cheese..


    Also take your hour and a half workout and bring it down to an hour.... I dont see the point in working out that long... bust your ass for 45 minutes to an hour..
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  19. #19
    Registered User barnabaas's Avatar
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    Originally Posted by lildave View Post
    Yes... I know girls that eat more then that and still stay lean... haha

    Here is what I'm gonna suggest.

    take your diet... and add this..

    after the gym - 2 cups of chocolate milk
    half an hour later - 3 raw eggs + 2 cups of whole milk + those 2 scoops of protein... blend and drink... if your stomach handles it fine... add another 3 eggs a week later... if its still fine add another 3..

    That will be good for like 500-1000 calories a day within an hour of getting out of the gym..

    For before bed... buy some avocados.. wait for them to rippen.. chop one up... add it to your bedtime cottage cheese..
    K.

    Originally Posted by lildave View Post
    Also take your hour and a half workout and bring it down to an hour.... I dont see the point in working out that long... bust your ass for 45 minutes to an hour..
    Will do.

    Thanks for the advice guys.
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