Current Diet

[YoungIntricateMuscle]

This is my current daily diet except for cheat day after every 6 consecutive days i follow the diet, usually sunday (morning pancakes baby), I'm 138 pounds at 5ft7 and narrow shoulder ectomorph frame, 16 years old, and 10.7% bodyfat. My max 1 rep bench is 145. I have been mass dieting with this program for the past 4 weeks straight and only gained 3 pounds of muscle. I only have 4 weeks left untill summer vacation uncluding this week and my goal weight again by the end of these 8 weeks is 12 pounds of muscle mass with a starting weight of 135. I only gained 3 pounds at end of week four, but that just means i have to gain 2 pounds of muscle at the end of each upcoming week to meet my goal and get to 147 pounds.

g=grams of protein
Meal 1 – 29g – 7:00 am
4 boiled eggs – 24g
1 serving oatmeal – 5g

Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato

Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g

Meal 4 – pre-workout – 24g – 3:00pm
1 serving Bipro with oatmeal powder – 24g

Basketball - 3:00pm-4:30pm
Workout – 4:30pm- 5:30pm

Meal 5 – after-workout – 20g – 5:30pm
1 serving Bipro with 25g dextrose and 25g maltodextrin – 20g

Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice – 5g
Broccoli/Asparagus/tomatoe and cucumber salad

Meal 7 – 55g -
7 ounces steak/lamb/flounder/tilapia/chicken
Buckwheat/Brown Rice – 5g
Broccoli/Asparagus

Meal 8 –
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 15g

Daily Total – 254g of protein

I try to keep carbs low averaging total at 170g and lately i haven't been doing my oatmeal powder for preworkout because i end up chewing my protein shake. I guees I'm ok with fats since i cook in olive oil. I have udo's choice flax blend, but don't use it. I plan to use organic coconut oil instead for mct's and extra calories even though its expensive. Flax never really helped noticebly.

Any changes or comments to my diet? Thank you.


Current Workout - 45 minute workout session

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press , 1 set bench press burnout, and 1 set incline dumbell flies for isolation and 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 set lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 set leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 set leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

 

[poysyn]

what is your reasoning for limiting carbs on a bulk? need way more carbs

 

[Sassy69]

Can you add in the amount of carbs & fats as well to your diet? Then we can start talking about your macronutrient ratios. You can use an online food counts program like www.fitday.com (free online account - LOTS of people use it here).

Like poysyn said -- need the carbs. Proteins, fats & carbs have a place in a diet -- protein to provide the stuff to build muscle, but carbs to provide the energy to build the muscle. You can afford to have the extra. Your sooo still coming into the height of your natural testosterone production and even if you do happen to gain a little bit of extra bodyfat on that bulker, you should be able to dump that really fast with just a small down adjustment w/ the carbs after you've gotten to where you want w/ the bulker. It is VERY HARD to build muscle but reduce bodyfat at the same time. The two goals conflict with each other and then you end up not getting what you are after.

 

[obiwan9962]

geez how old are you?
16?
damn man who designed your meal plan?
that is way beyond most peeps your age

hmm i agree you need more carbs if you are bulking
but i a good amount of dairy which does add to the carbs but adds to the sodium levels
not knowing how much veggies you are consuming i can't figure your complex carbs figures
other than that meal one eliminate all but one yolk
meal three include a salad and a complex carb such as a sweet potato
before meal 4 say in class have some hi fiber crackers such are rye crackers or bowel buddies say 30 minutes before then you can skip the oatmeal powder at meal 4 and you are not starved by meal 6

 

[YoungIntricateMuscle]

thank you for the quick replies. Obiwan, i designed it myself after 9 months of failing to stay on a mass diet for more then one week and lots of researching. The problem with the carbs is that meal 2 and meal 3 i eat in school and i am very limited on what i can bring to school. Meal 2 i eat in class so it has to be like a sandwich and meal 3 i eat in the lunchroom. I end school at 2:30pm and walk straight to the gym. The gym is right next to the mall so sometimes i have a 9nth meal from subway. I end up having to fool around and play basketball untill 4:30 (as to not overtrain) to start my workout and stop working out at 5:30 when my mom could pick me up.

What would be some other carb suggestions for meal 3? Will 2 slices of whole grain bread cut it? I think the best idea is to do the cut up yam with the tuna with some olive oil for flavor and fatty acid intake. It has to taste good too and be convient because i may be saying, yea great idea yams and tuna, but i might end up not every boiling the yams and cutting them ahead of time. Thanks again. I'll think about what i can do for carbs. Any further help apreciated.

For meal 3, i may take your advices and start boiling some sweet potatoes the night before and chopping them in with either the can of tuna or chicken strips. Wholewheat pasta would have been nice for meal 3 but there its very tedious to bring to school.

Obiwan, you think there will be good rye/wheat crackers made with no hyrdronated oils actaully made out of whole wheat? If there are then i would definitely use them because i like crackers, but i still think that they are not as slow acting as another carb source.

 

[obiwan9962]

why boil the sweet potatoes
nuke em
or buy alot and roast/bbq them all at once and keep in the frig
check your labels for the crackers
and check the diabetic sections for other alternatives
also check with your cylliac (gluten-free) society for alternatives
other good choices you can eat out of hand are nuts
high in carbs good fats protiens and fiber
there is also soynuts
brown rice crackers
splet crackers
may also want to look at things like apples
lots of fibers and good carbs and vitamins
some of my faves are dried cranberries, apricots, and blueberries
make your own trailmix with nuts, rolled oats and some dried fruit
stay away from dried figs and dates the sugar content will kill ya
instead of a thin slice of tomato go with a thick slice the health benes outweigh the carbs

a alternative to meal 3 could be tabouli which is a salad of tomatoes onions garlic cracked wheat mint parsely and you can add chicken to it and have it in one container
easy to eat

 

[YoungIntricateMuscle]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

 

[obiwan9962]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

depends on your access to refrigeration
but try some lo fat or regular salad dressings like italian or greek
if you like spicy you can do a japanese wasabi dressing
i love thai red curry and mayo
ever try green onions?
instead of yellow mustard try real dijon mustard or grainy mustard
once in while make a greek salad and toss it in

 

[FFQuads]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

Eating is not for enjoyment...........purpose....

Put some water in your mouth and hold your breath. It will go down just fine!!

 

[YoungIntricateMuscle]

true...but not after 4 weeks.....im really thinking of bringing in boiled or roasted beef to school instead of the tuna, but its more expensive and more work. I may just boil 1.5 pounds and eat .5 pound of beef 3 days straight instead of a can of tuna leaving just 2 tuna days. This will bring 55 grams of protein instead of the 35 grams in the can of tuna. Get them creatine levels up naturally too.

In my country, Russia we eat a lot of boiled lamb and beef. One person would eat up to 2-3 pounds in one long 2 hours sitting with like 4 tomatoes, 5 whole cucumbers, and 5 whole pickels. That is southern russia where they don't eat things like borsht or pork. Barbequing lamb is almost a daily a thing. My grandpa is a chef and he invites up to 20 people everyday to eat and drink vodka. I usaully stay with my grandpa for 6 weeks in Russia and we go to the bazaar early in the morning and buy up to 15 pounds of fresh beef or lamb and 20 pounds of vegetables, haggling out prices and picking the best. It is the best place to bulk up.

 

[obiwan9962]

true...but not after 4 weeks.....im really thinking of bringing in boiled or roasted beef to school instead of the tuna, but its more expensive and more work. I may just boil 1.5 pounds and eat .5 pound of beef 3 days straight instead of a can of tuna leaving just 2 tuna days. This will bring 55 grams of protein instead of the 35 grams in the can of tuna. Get them creatine levels up naturally too.

In my country, Russia we eat a lot of boiled lamb and beef. One person would eat up to 2-3 pounds in one long 2 hours sitting with like 4 tomatoes, 5 whole cucumbers, and 5 whole pickels. That is southern russia where they don't eat things like borsht or pork. Barbequing lamb is almost a daily a thing. My grandpa is a chef and he invites up to 20 people everyday to eat and drink vodka. I usaully stay with my grandpa for 6 weeks in Russia and we go to the bazaar early in the morning and buy up to 15 pounds of fresh beef or lamb and 20 pounds of vegetables, haggling out prices and picking the best. It is the best place to bulk up.

interesting
did not realize where you were
you doing great in my opinion
keep us informed

 

[YoungIntricateMuscle]

thanks.....actaully i live in america, but i fly to russia every summer for the whole 3 months vacation from school and my grandpa's house is one place i go in mineral waters, russia. I consider mineral water the 8th wonder of the world. There are natural springs of different kinds of carbonated water for different health benefits. Heart, stomach, and intenstines. They made thereputical hospitals with the requirement walking to the springs three times a day to drinkthe water.

I go to the hospitals every year for 3 weeks just for general health. A doctor completely checks you and makes you a specialized diet that gets prepared for you. All there food is either steamed or boiled. People lose up to 30 pounds in one month session. Awsome place. The parks there are just amazing. The air is really fresh and one of the things you can do is walk to the mountain top with a circular trail. Once a year is really good for detoxifying the body and for general health.

 

[YoungIntricateMuscle]

I changed my diet up a bit, increasing the carbohydrate and protein intake. I really think my results were hindered due to my weak morning meal because that is when my body needs food the most after not getting it for 8 hours straight. So i doubled my oatmeal and added 2 cups nonfat milk.The carbs i got up to 248g and the protein i got up to 281 which is little over times 2 my bodyweight(138 pounds). I think my diet program is very solid. I took away the postworkout dextrose and maltodextrin and instead i will eat an apple and a banana, which have nutrients and fiber, one of them is potassium which will help me recover better. I don't think there is much of a point to dextrose and maltodextrin, its just not food and can only increase my water retention which is not good even though im trying to put on mass. I want to keep the mass and make sure its all muscle. On the other hand im getting a lot of carbs in already.

g=grams of protein unless in paranthesis

Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)

Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato

Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g

With baked diced up yam or potato - (30 grams of complex carbs)

Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)

Basketball - 3:00pm-4:30pm
Workout – 4:30pm- 5:30pm

Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro with real strawberry powder – 20g
1 medium banana and 1 medium apple (30 grams simple carbs)

Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g


Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus

Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)

Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams

Im really thinking that its way too much carbs because its not a 40-30-30 ratio. Really it should be 280 grams of protein, 210 grams carbs, and 100 grams of fat for a 40-30-30 ratio. So its very tempting to keep my oatmeal in the morning to ½ a cup cooked instead of 1 cup cooked. Its just too much oatmeal in one sitting along with eggs and milk. If i do take the extra serving away i will have a better ratio of carbs. What are your thoughts? Thanks for any help.

 

[fortunatesun]

I realize this runs contrary to most people's common sense, but if you're on a bulking diet you want to stay away from vegetables, salads, even fruit. This is due to the fact that you're an ectomorph. These types of foods, though normally a key part of your diet, are not nutrient dense and they work towards fillling you up without reaching your macro intake goals. For the limited amount of time that you will be on your bulk you won't suffer for it. You should be thinking about things like pasta,red meats, whole eggs, and heavy cream, the 'traditional' bodybuilder's arsenal before everyone became so diet politically correct. Now's the time to enjoy yourself for it will pass all too quickly.

 

[YoungIntricateMuscle]

the fruit is for simple carbohydrates postworkout and the only time i eat vegetables is dinner time and they actaully promote appetite and in the end I end up eating more meat because the juice from the vegetables opens more room in my stomach. I don't get what you are saying at all. Heavy cream is good for weight gain not for muscle. Im not going for the fat man water retention look. I eat 1 pound or more of red meat everyday and 4 whole eggs. Pasta is not neccesary if your eating other complex carbs such as brown rice or buckwheat.

 

[fortunatesun]

Because these foods have high water and fiber content with a low GI rating. This is the opposite of what you want. You want food with a high GI and little or no fat that will blow through your system and leave you hungry again a short time lator.

Bodybuilding, like any other sport involves discipline. For you, that means you have to eat large amounts of calorie dense foods until you feel like you're going to puke. The when you can manage it you need to eat some more.

Ectos can consume a greater degree of protein through shakes for this same reason. Use only half the water. This leaves you more room for those "useless" foods that will overwhelm your very efficient metabolism and allow it to build muscle tissue. Pretzels, fat-free cookies, pasta, gummi bears, it's all good.

Those bodybuilders that decimate the buffet do so for this reason: To get big you have to eat big. If you can't bring yourself to do this, try mixing some dextrose in with your water. Nothing ventured = nothing gained.

 

[YoungIntricateMuscle]

Yeah, but i am eating alot, 280 grams of protein is a lot. The vegetables make may hungry, because they hydrate me. Dehydration = loss of appetite. I drink about to a gallon of water. I try to stay away from cookies, pretzels, and any high sugar food because they make me gain bodyfat around the stomach. They do nothing for giving me bigger arms. Its negative.

 

[Ramcononer]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

 

[fortunatesun]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

I'm glad someone else is telling him this. We gave him a link to a T-Nation article about this in another thread. Common sense for him isn't the same as for anyone else. It'd be too bad if he has to learn the slow, hard way.

 

[Ramcononer]

sometimes to gain you have eat shit...Im sure most people even enjoy bulking...you can eat what you want.....Ill take two big macs extra cheese...fuck it throw a ham sandwich on top of both those bitches!!!

 

[YoungIntricateMuscle]

yeah...you see fried and junk foods kill my hunger.....i end up eating less....when i eat roasted and boiled foods i can eat all day....Fuck it im just going to start eating everything nonstop untill i became fat as shit

 

[fortunatesun]

They're hard to get down at first. I think it's mother nature's built in warning system. You'll adapt though and even start craving some of it. I'm saying this because when you want to stop bulking and start mainteneance or a cut, it's a useful thing to remember. Sort of like being able to snap yourself out of it.

 

[YoungIntricateMuscle]

yeah i get what you are saying for snapping myself out of it. I haven't been on diet the past 5 days after 5 weeks straight of nonstop dieting. Im getting really discouraged of after 5 weeks only gaining two pounds and i think i lost it all in 5 days. I only have 2 weeks left. Then im flying to russia where my dad lives, and there i wont have access to the gym as frequently as 3 times a week or more. I really wanted to bulk over the summer but i don't know how im going to eat that much in russia and get my workouts in. If i stayed here i could have really made some progress in the 3 months of the summer and come big as hell my final senior year of high school. Im finishing my junior year, and im not happy at all with the hardwork i put it to developing my body so far. I guess i got to eat more. My plan in russia is to do maybe calestenics like variations of pullups, pushups, dips, donkey squats, weighted dips, and to aim at eating 1 kilogram of meat a day, which is equal to 2.2 pounds or 35 ounces. 35 ounces of meat equals about 250 grams of protein. I will eat 1/4 of a kilogram (1/2 pound) of meat 4 times a day to get a 1 kilogram total. Also oatmeal, buckwheat, and potatoes is what eat eat there all the time. And a lot fresh homemade cheese from the marketplace (bazaar). I can't drink the milk they have their. I probably won't be able to eat like this everyday to due being busy going here and there, but i will try. I can't plan anything because everything there is unexpected. There is definitely lots and lots of food there, and at home the fridge is full of meat. Meat is really cheap there. I hope i can pull something off. Thanks for helping.

Also, what type of junkfood should i eat?

 

[SgtSlaughter]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

^^^ good info right there, so true.

True hardgainers have it the toughest IMHO... they HAVE TO eat ALLLLLLL day inorder to gain/maintain.

May the force be with you.... just chew all day, not matta what.. keep eating.

Doesn't matter what.

Now eating healthy and gaining is different, and probably much harder to do... but if you wanna put on some serious mass, just eat.... and eat ALOT.

You should be full constantly thoughout the day. Don't worry about counting anything, just eat. OH.. and the easiest way to pack in calories would probably be milk... liquid calories, ect.

BiggT in the Training board... go check out that good bro to see what he eats to gain/progress...

/drawnoutrant

 

[fortunatesun]

Also, what type of junkfood should i eat?

You want just about anything that's fat-free.

I wouldn't worry about this summer. There's a lot emphasis on weight training there. I'm sure you find it anyhing but a wasteland. Meat, cheese, and oatmeal and buckwheat sound like a good beginning. Just remember, this isn't a sprint but a marathon.

 

[YoungIntricateMuscle]

why fat free.....every gram of fat has 9 calories compared to carbs and protein which only have 4 calories...and fat doesn't make you fat...carbs do...they cause water retention....fat is good for filling out body composition especially for a hardgainer.......also mct's like fractioned and regular organic coconut oil can supply me with lots of extra calories and convert to energy is a substitute of using lots of carbs.....or use that over using lots of carbs since im a hardgainer.......any good meal by meal diets for an entire day for the hardgainer? thanks

 

[fortunatesun]

Fats make you feel less hungry, unlike high GI carbs. For sure mononsatuated fats like olive oil, coconut, etc., and especially fish oils are necessary and even reduce accumulation of unnecessary fats. My feeling is that if you can get away with it, go ahead and increase fat intake, after all everyone's slightly different. Just remember you want to add muscle mass, not get fat.

Check out that articleThe Skinny Bastard Diet

It's not very long and explains things better than I can. It also gives some supplement and diet suggestions. It does'nt list specific meals but give you a breakdown on what your macronutrient values should be. If you want to modify it for increased fat consumption, I say go for it. My personal opinion is that it's something you can fairly consider. On the other hand, I'm not expert enough in this area to make an unqualified call. Just be careful to limit your selection to monounsatuates, MCT's, and especially fish oils and I think you'll do well.

 

[YoungIntricateMuscle]

I think that im not that skinny for that diet because i can gain fat around my midsection if i really wanted to. I really don't want to gain so much water retention and fat around my stomach that will be impossible to withdraw later. There has to be a very good mass diet engineered towards ectomorphs but taken in mind that they can still look pregnant. You only need some much energy to create muscle from amino acids. Any more energy will just be fat, and not muscle, just like a bad AAS cycle. My dad got big as hell in from 20 - 24 and he was skinnier then me and at 5ft 4 120 pounds and got up to 140 in 4 years, all muscle, 6% bodyfat. He never dieted, no supplements, nothing. He did it in russia, where even though they eat a lot of meat, he would probably eat like 2-3 times a day and the last meal would be like up to 110 grams of protein. So he probably got around 90-130 grams of protein a day. I guess that was enough. He got has bench up to 250 taking consideration that he was an ectomorph, very skinny boned, and 5ft 3. Now he is 40 and at 148, and still 6% bf. He was like 11% bf during his teens. He looks like a bodybuilder, and he has symetry everywhere, huge chest, maybe like 17.5 inch arms, completely muscled out back. Maybe since he was so small to begin with, the muscle mass makes him look bigger, better dieted and better trained then he is.

Just my point is, this dieting stuff could really get ridiculous, and there so much you could eat where then it will even be pointless to most ectomorphs to eat so much carbs. Unless they were extremely skinny, then i would tell them the same. But, in my case i just have really skinny bones and narrow shoulders. I necessarily don't have an extremely fast metobalism, and a ridiculously low bodyfat.

Plus there are so much different theories, nothing is proven to work better. But i believe that a very, very knowledgable person, who really nows what he is doing with nutrition, possibly a doctor, or maybe even a group of scientists, could make up a perfect anabolic diet, but i haven't seen anything stand out as far as percentage of fats, and carbs and protein. One source will tell you 1 gram of protein per pound. Another 2-3 grams of protein per pound. Then again we all have different bodies and we have to experiment to how our bodies react to each portion, but then again that is a very complicated process, and you honestly can't tell. You don't know what your body is doing. You can take a guess, but it could be placebo. What happened to God and him giving us a Bible for Muscle Building. If you have any furthere information, i will highly appreciate it. But thanks for the site, i'll try it out maybe.

 

[fortunatesun]

Much of what you say makes sense to me. Genetics can play a role in this also. If it worked for your dad it can work for you, though not always.

It's funny, though, I just ran across another good link that I missed on my first run through. A lot of common sense without putting too fine a point on things: Link

Anyway, best of luck with your summer program. Let us know how things are going.

 

[YoungIntricateMuscle]

Thank you. Wow great aritcle. Nice find, love it. I went to the massive eating part 1 and calculated that i need a total of 3538 calories per day just to mantain. Since i workout 3 times a week and it takes me 549 calories per session then I would be getting an extra 2,196 calories per week (549 calories x 4 days = 2196 extra calories) From those calories i would be getting around 200 grams of extra protein, 180 grams of extra carbs, and 90 grams of fat extra per week. From that how would i calcuate total muscle gain, water retention, and fat increase per week? I heard you need 600-800 grams of extra protein to build 1 pound of muscle. So that might mean i wouldn't be getting enough protein, but then again only around 20% of protein gets utilized the other is changed into glucose so it doesn't really make sense that the extra protein you get per week builds a certain weight of muscle.