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  1. #31
    Fatter than last time ezra76's Avatar
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    So I'll give my last advice and keep it simple. You say you have 3 months off from school and will be working out, new to lifting and trying to gain as much muscle as possible.

    1. Do a 5x5 program and track all weights lifted every workout
    2. Eat a clean diet with a calorie surplus. I entered your stats and your maint. calories to weigh 170lbs. is 2572. I would shoot for that as a goal, get to 170 in 12weeks.

    Edit- Also you mentioned Bugez on youtube. You have to realize that most of the stuff out there is by guys who have already peaked their natty potential then gone not natty to get beyond it. What they do both as being more advanced lifters as well as not natural lifters is not going to be the same as what we should be doing natural, just starting out or even advanced (close to or at genetic potential). My personal opinion is that "bulking" a lot, like 500+ over maint., is really only for advanced lifters who are at the point a 3-4 month bulk may only yield a lb. or 2 of muscle and even then they are mostly trying to gain in the weak points of their physique.
    Last edited by ezra76; 11-24-2020 at 07:11 AM.
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  2. #32
    Registered User cooledwhip's Avatar
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    Originally Posted by Mrpb View Post
    Your diet lacks fiber and several micronutrients.

    Eating red meat three times a day is a bad idea.

    Ideal vegetable and fruit intake is over 500 gram combined.

    Read the stickies please.
    Which sticky should I read? I agree my diet could be better. I am taking a big step though to eating healthier, whereas before I would eat mcdonalds breakfast every single day.... Plus cake and other sweets because "IIFYM"...

    Never had oatmeal and fruit before yet here I am. Anyway, I think I can have like one cheat meal a day, like chicken parm, or a burger, or pasta. I only want to learn so sorry if I make mistakes or be negligent on the way, I'm young and incollege. Why no red meats that often? I'm gonna have red meat for dinner tonight and probably fish for lunch.
    Last edited by cooledwhip; 11-24-2020 at 08:47 AM. Reason: a word
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  3. #33
    Gaintaining Mrpb's Avatar
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    Originally Posted by cooledwhip View Post
    Which sticky should I read? I agree my diet could be better. I am taking a big step though to eating healthier, whereas before I would eat mcdonalds breakfast every single day.... Plus cake and other sweets because "IIFYM"...

    Never had oatmeal and fruit before yet here I am. Anyway, I think I can have like one cheat meal a day, like chicken parm, or a burger, or pasta. I only want to learn so sorry if I make mistakes or be negligent on the way, I'm young and incollege. Why no red meats that often? I'm gonna have red meat for dinner tonight and probably fish for lunch.
    Eating that much red meat increases the chance of getting colon cancer. Try to mix up your protein sources: chicken, fish, dairy etc.

    Start by reading this sticky: https://forum.bodybuilding.com/showt...3439001&page=1
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  4. #34
    Nameless King faithbrah's Avatar
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    Originally Posted by cooledwhip View Post
    Which sticky should I read? I agree my diet could be better. I am taking a big step though to eating healthier, whereas before I would eat mcdonalds breakfast every single day.... Plus cake and other sweets because "IIFYM"...

    Never had oatmeal and fruit before yet here I am. Anyway, I think I can have like one cheat meal a day, like chicken parm, or a burger, or pasta. I only want to learn so sorry if I make mistakes or be negligent on the way, I'm young and incollege. Why no red meats that often? I'm gonna have red meat for dinner tonight and probably fish for lunch.
    come on man, don't call it a cheat meal especially if it's in your macros
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  5. #35
    Registered User cooledwhip's Avatar
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    Originally Posted by Mrpb View Post
    Eating that much red meat increases the chance of getting colon cancer. Try to mix up your protein sources: chicken, fish, dairy etc.

    Start by reading this sticky:
    Ok I just read it. Thank you sir.

    I will now start eating less red meat, probably only 1-2 times a day. I am also implementing more fish/crab into my diet. Chicken as well. And I'm only going to do a slight surplus now so I don't get hella fat.

    Here is what I ate today so far and what I plan to eat tonight:

    Breakfast: oatmeal and fruit
    Snack 1: 2 egg omelet, some green peppers, onions
    lunch: sushi, (not the fatty fried stuff, straight up fish and rice),
    Preworkout is prob gonna be a banana and some brocolli
    postworkout: protein shake
    dinner: no clue but prob something with red meat or chicken.
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  6. #36
    Gaintaining Mrpb's Avatar
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    Originally Posted by cooledwhip View Post
    Ok I just read it. Thank you sir.

    I will now start eating less red meat, probably only 1-2 times a day. I am also implementing more fish/crab into my diet. Chicken as well. And I'm only going to do a slight surplus now so I don't get hella fat.

    Here is what I ate today so far and what I plan to eat tonight:

    Breakfast: oatmeal and fruit
    Snack 1: 2 egg omelet, some green peppers, onions
    lunch: sushi, (not the fatty fried stuff, straight up fish and rice),
    Preworkout is prob gonna be a banana and some brocolli
    postworkout: protein shake
    dinner: no clue but prob something with red meat or chicken.
    You're on the right track. Salmon, sardines, tuna are also good options.
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  7. #37
    Registered User cooledwhip's Avatar
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    Originally Posted by Mrpb View Post
    You're on the right track. Salmon, sardines, tuna are also good options.
    The thing I'm realizing is that it's hard to be in a surplus eating not calorie dense food like veggies and oatmeal. FUAARK
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  8. #38
    team ketchup AdamWW's Avatar
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    Originally Posted by cooledwhip View Post
    The thing I'm realizing is that it's hard to be in a surplus eating not calorie dense food like veggies and oatmeal. FUAARK
    You're allowed to eat peanut butter, avocado, higher fat yogurt, cheese, eggs, etc...

    You're also allowed to eat cereal, granola, ice cream, pizza, sandwiches, burritos, cake, cookies...

    Eating a banana and BROCCOLI of all things pre-workout is a very weird choice...
    The power of carbs compels me!
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  9. #39
    Registered User cooledwhip's Avatar
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    Originally Posted by AdamWW View Post
    You're allowed to eat peanut butter, avocado, higher fat yogurt, cheese, eggs, etc...

    You're also allowed to eat cereal, granola, ice cream, pizza, sandwiches, burritos, cake, cookies...

    Eating a banana and BROCCOLI of all things pre-workout is a very weird choice...
    True. I think I got this under control. Slight surplus and implement healthier foods. I threw in a slice of pizza today and I feel pretty healthy and happy with what I consumed in whole. Sushi as well, pretty healthy.

    Also: banana = carbs, brococcli = better blood flow and it helps digest my food so when I'm done with workout I can eat a huge post workout recovery meal.
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  10. #40
    team ketchup AdamWW's Avatar
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    Originally Posted by cooledwhip View Post
    True. I think I got this under control. Slight surplus and implement healthier foods. I threw in a slice of pizza today and I feel pretty healthy and happy with what I consumed in whole. Sushi as well, pretty healthy.

    Also: banana = carbs, brococcli = better blood flow and it helps digest my food so when I'm done with workout I can eat a huge post workout recovery meal.
    Uh, not sure where you’re getting that idea about broccoli but... ok
    The power of carbs compels me!
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  11. #41
    Registered User Strawng's Avatar
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    Originally Posted by cooledwhip View Post
    Also: banana = carbs, brococcli = better blood flow and it helps digest my food so when I'm done with workout I can eat a huge post workout recovery meal.
    Bananas make a lot of sense and are a preworkout staple for me and probably most people. Broccoli, as a preworkout on the other hand, sounds like a great way to chit your pants.
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  12. #42
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  13. #43
    Registered User cooledwhip's Avatar
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    Originally Posted by AdamWW View Post
    Uh, not sure where you’re getting that idea about broccoli but... ok
    A guy at the gym told me about the brocolli... I'll stop it though. I just assumed vegetables helped blood flow.
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  14. #44
    Registered User Strawng's Avatar
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    Originally Posted by cooledwhip View Post
    A guy at the gym told me about the brocolli... I'll stop it though. I just assumed vegetables helped blood flow.
    Hmmm...maybe if "broccoli" is gym bro code for viagra?
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  15. #45
    team ketchup AdamWW's Avatar
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    Originally Posted by Strawng View Post
    Hmmm...maybe if "broccoli" is gym bro code for viagra?
    I mean I know things like beetroot and arugula are supposed to raise nitric oxide... but not so sure broccoli would be a good idea... dat gas
    The power of carbs compels me!
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  16. #46
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