Please Scroll Down to See Forums Below can sombody please help me? i have been training for 6 years hard now. in the gym 6 days a week using different muscles each day. i am eating 6 times daily with smaller portions and my intake is 4,850 calories per day. i am known as a twig at 5 foot 10 133 lbs. my age is 25. this is verry embarisng. i am looking for products that will help me with my mass so i can get people off of my back about the way i look.
help me please!
- Thread starter jamesd323
- Start date
You may be overtraining and if you are doing cardio stop and concentrate on building mass...at 4800+ calories a day you should be putting some muscle on unless you are expending more than you are taking in...write down your typical daily meal plan and lets see what you can tweak!
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breakfast 1
whey protien, cantilope 1cup
breakfast 2
6 eggs, american cheese 1 slice, cooked oatmeal 2 cups, 4 slice of white bread
snack
cottage cheese 1 cup, pinapple 1 cup,
lunch
white bread 2 slice, fruit 1 item
snack
whey protien , peanut butter 1 tble, jam 1 tble, white bread 2 slice, iso gainer shake
dinner
pasta 8 oz, steak chicken or fish 8 oz, mashed potato, green vegi 1 cup.
before bed
whey protien
i might have a problem with my thyroid gland. i am not sure.
whey protien, cantilope 1cup
breakfast 2
6 eggs, american cheese 1 slice, cooked oatmeal 2 cups, 4 slice of white bread
snack
cottage cheese 1 cup, pinapple 1 cup,
lunch
white bread 2 slice, fruit 1 item
snack
whey protien , peanut butter 1 tble, jam 1 tble, white bread 2 slice, iso gainer shake
dinner
pasta 8 oz, steak chicken or fish 8 oz, mashed potato, green vegi 1 cup.
before bed
whey protien
i might have a problem with my thyroid gland. i am not sure.
i eat almost what you eat the entire day in 1 meal and I'm not exxagerating.
you aren't eating enough period.
you have a fast metabolism but hardly a negative thing at all, you just have to eat more. when you workout i would slow things down and go heavy.. don't get your heart rate up too much, and DO NOT DO CARDIO AT ALL!!
for breakfast eat some pancakes and eggs.. thats a helluva lot better than a piece of fruit and shakes.. in fact get rid of the shakes entirely for real food.. you are laid off so you have plenty of time to prepare proper meals at home.
gosh i wish i had your 'problem' and could pig out non stop and not gain anything. i have to be very careful what i eat .
grab some creatine.. you can buy a big bag of it off needtobuildmuscle.com for peanuts.. will last you months. use my code for a discount in my signature.
not trying to be a dick but how do you eat whey protien, cantilope 1cup
6 eggs, american cheese 1 slice, cooked oatmeal 2 cups, 4 slice of white bread
cottage cheese 1 cup, pinapple 1 cup, white bread 2 slice, fruit 1 itemwhey protien , peanut butter 1 tble, jam 1 tble, white bread 2 slice, iso gainer shake
pasta 8 oz, steak chicken or fish 8 oz, mashed potato, green vegi 1 cup. in 1 meal? its not possible. women arnt looking to gain weight for the most part, some are but not typically. so if your trying to loose weight you need to eat smaller portions throught the day.
i do lift heavy
and it is good to have a whey protien shake first thing in the morning. and my shakes my gainer shakes have 960 calories per shake. the brand is called exteme iso gainer.
6 eggs, american cheese 1 slice, cooked oatmeal 2 cups, 4 slice of white bread
cottage cheese 1 cup, pinapple 1 cup, white bread 2 slice, fruit 1 itemwhey protien , peanut butter 1 tble, jam 1 tble, white bread 2 slice, iso gainer shake
pasta 8 oz, steak chicken or fish 8 oz, mashed potato, green vegi 1 cup. in 1 meal? its not possible. women arnt looking to gain weight for the most part, some are but not typically. so if your trying to loose weight you need to eat smaller portions throught the day.
i do lift heavy
and it is good to have a whey protien shake first thing in the morning. and my shakes my gainer shakes have 960 calories per shake. the brand is called exteme iso gainer.
actually steve gave you solid advice, get rid of the shakes and eat real food.
when I bulk, I usually eat your entire day's plan by noon.
get on a good 5x5 program, EAT MORE, and take a few minutes break between each set at the gym so you aren't getting your heart rate up. Do not do cardio.
I also wouldn't ask for opinions, then tell one of the most respected and knowledgeable they are wrong.
133 after 6 years, obviously you are not doing it right, so I would thank these good bros for their FREE advice.
If you must have a shake, try N2Bulk for bedtime. No other shake even comes close..
SL 5x5 - just google it. You can check out my thread on the subject on here, start on page 2, it took me a minute to finalize my approach. Find a net site that will convert your food into calories for you. I eat over 4500 a day, and you are no where near that.
+1....if you have all the answers then WHY ARE YOU HERE?
The point is you're not eating enough calories, Steve doesn't eat the EXACT freakin' food you listed in ONE MEAL, the calories you're eating don't total enough for one day...
~EZ
a protein shake for breakfast is good? how so? you just murdered your appetite for hours for no reason. leave the shakes for advanced people. you need to stick to the basics and stick with real food for now. you have virtually no real food in your current diet
you don't know how to eat.. I am not sure what you don't understand.. read my bulker in my signature below http://www.elitefitness.com/forum/diet-bodybuilding/bulking-up-using-your-diet-steve-way-830603.html << here is the link. white bread is just refined flour, it does nothing to build muscle and has zero nutritional value. please don't come on here and act like you know what you are doing and then disrespect the site by starting another thread asking for sources. a supplement as i already mentioned is creatine. that will help you greatly far more than shakes and atleast help you move in the right direction
and lol at you thinking that girl in my avatar is me. there you go i changed it now to Mr. Miyagi.. i guess that means I am an old asian guy. click my profile and see what i look like. i've got 50 pounds on you and I am a half foot or so shorter. and we've got dudes on here who are way bigger and stronger than me... so please get your head out of your ass and listen to this free advice you are getting. we aren't bodybuilding.com, the guys on here are serious motherfuckers..
rutdipper
Thank You EliteFitness!
I didn't understand what he was talking about when he was referring to woman.....but I get it now!! LMAO!!!
But to the op...take all this great advice you've been given, put down your smart phone/lap top and go EAT & LIFT!! It's the only answer to your question....& also just to make it crystal clear you can ask your question a hundred different way....you'll get the same answer every time...all roads lead to Rome!
your diet sucks. There's no way that's 4800 cals.
So you're a hardgainer. Well, you're doing things wrong. Wasting your time and spinning your wheels. Sucks that it's taken you 6 years to figure this out, but here you are. Now, you will have to stop training so fucking much! I suggest you take the next 2-3 weeks off training and eat everything you see. No, I'm not kidding.
The basic maxims of hardgainer training are:
1. train less frequently and with less volume
A typical hardgainer routine might have 2 to 3 workouts per week for a total of 6 to 8 hard sets per workout.
2. Focus on making strength gains in big compound movements.
The mindset of a hardgainer is to get up to a 300 pound bench press 400 pound squat and 500 pound deadlift.
3. Focus on full recovery between sessions
A hardgainer should not train until they can go in the gym and make progress.
So you're a hardgainer. Well, you're doing things wrong. Wasting your time and spinning your wheels. Sucks that it's taken you 6 years to figure this out, but here you are. Now, you will have to stop training so fucking much! I suggest you take the next 2-3 weeks off training and eat everything you see. No, I'm not kidding.
The basic maxims of hardgainer training are:
1. train less frequently and with less volume
A typical hardgainer routine might have 2 to 3 workouts per week for a total of 6 to 8 hard sets per workout.
2. Focus on making strength gains in big compound movements.
The mindset of a hardgainer is to get up to a 300 pound bench press 400 pound squat and 500 pound deadlift.
3. Focus on full recovery between sessions
A hardgainer should not train until they can go in the gym and make progress.
First, for diet focus on macros. You need to get 2-3 grams of protein per pound of bodyweight, per day. To keep that protein moving you'll need lots of good veggies, and probably a fiber supplement too, like psyllium husk, or metamucil (psyllium with flavoring). Throw out that shitty white bread. Eat stuff like sweet potatoes and brown or basmati rice as your main carbs. Don't be scared to rape the dollar menu at McDonald's every so often either.
When you are full, drink your shake. When you don't feel full, but aren't hungry...eat. Eat a lot.
When you are full, drink your shake. When you don't feel full, but aren't hungry...eat. Eat a lot.
I lift heavy weights usually 5 rep max. Well heavy for me. With 1 warm up set. I never get sore though? If so I'm fine after 1 day. But I work something else on the sore day... Can you put together a full day of food for me and how much of it to eat? I do not eat sweet potatos.
get some bloodwork done: testosterone (free/bound/overall). T-3/T-4, TSH, glucose tolerance, IGF-1, Estriadol, and a full liver panel.
As for your routine. Do a 2 way split, and workout twice a week for now. Lift heavy, with usually no more than 2 working sets to failure.
If these guys get you into doing the 5x5, I would start off by cutting off 2 to 3 sets so it would be a 2x5 or a 3x5 for you.
As for your routine. Do a 2 way split, and workout twice a week for now. Lift heavy, with usually no more than 2 working sets to failure.
If these guys get you into doing the 5x5, I would start off by cutting off 2 to 3 sets so it would be a 2x5 or a 3x5 for you.
1 warmup set isn't enough, unless you are lifting like 75 pounds and you warmup with the bar.
Go read this thread: http://www.elitefitness.com/forum/w...-weight-use-progressing-sets-reps-944003.html
Go read this thread: http://www.elitefitness.com/forum/w...-weight-use-progressing-sets-reps-944003.html
blood work. Those are things you should have the doctor test.
What other foods are you allergic to? You have Crohn's or chronic colitis or anything else you're not telling us?
okay lets summarize.
1. you won't gain on white bread, kraft cheese slices (lol) and bb.com shakes.. thats what a 5 year old girl eats, not a 25 year old man.
2. you need more real food, whole foods.
3. lift compound movements, not standing in front of the mirror doing curls for 30 minutes
4. cut out the cardio
5. you will grow in the kitchen right now, not in the gym ... i know this is weird to you and your 16 yr old buddies at bodybuilding.com but its true.
6. get blood work done and post them on here, i want to see them. PM me, CEO or another mod with your results if you want them kept private. I have a feeling that everything will come back okay but lets see just in case
now your homework for the day is going grocery shopping.. this is what you are gonna buy. its gonna be weird i know not buying the same shit you been eating for years but you will have to be brave.
cage free eggs
hormone free turkey bacon
frozen pancakes/waffles
greek yogurt
grassfed beef/steak
chicken/turkey
salad
more green veggies
brown/basmati rice
ezekial, rye bread frozen or fresh from a local bakery (not the shit white bread you buy now)
fruit
wholegrain/spinach pasta
if you don't own an ionizer lots of water
DO NOT CONSUME SHAKES until you start moving the scale up consistently on this new diet, only then do you start adding shakes here and there. shakes are meal replacements for advanced guys ONLY.. not newbs!! you need to stick with real food. just like learning to ride a bicycle before flying a plane.
1. you won't gain on white bread, kraft cheese slices (lol) and bb.com shakes.. thats what a 5 year old girl eats, not a 25 year old man.
2. you need more real food, whole foods.
3. lift compound movements, not standing in front of the mirror doing curls for 30 minutes
4. cut out the cardio
5. you will grow in the kitchen right now, not in the gym ... i know this is weird to you and your 16 yr old buddies at bodybuilding.com but its true.
6. get blood work done and post them on here, i want to see them. PM me, CEO or another mod with your results if you want them kept private. I have a feeling that everything will come back okay but lets see just in case
now your homework for the day is going grocery shopping.. this is what you are gonna buy. its gonna be weird i know not buying the same shit you been eating for years but you will have to be brave.
cage free eggs
hormone free turkey bacon
frozen pancakes/waffles
greek yogurt
grassfed beef/steak
chicken/turkey
salad
more green veggies
brown/basmati rice
ezekial, rye bread frozen or fresh from a local bakery (not the shit white bread you buy now)
fruit
wholegrain/spinach pasta
if you don't own an ionizer lots of water
DO NOT CONSUME SHAKES until you start moving the scale up consistently on this new diet, only then do you start adding shakes here and there. shakes are meal replacements for advanced guys ONLY.. not newbs!! you need to stick with real food. just like learning to ride a bicycle before flying a plane.
If you have the energy to work out 6 days a week and have been at it for some time then your could be over training BUT I would lean more toward hyperthyroidism. Generally overtraining catches up to you and you cant sleep, feel run down, get sick easy etc etc etc. So if you have been keeping that pace up for some time and havent suffered the common overtraining sides then hit up the doc for some bloodwork.
RADAR
Well-known member
To boost calories have a tablespoon of peanut butter with your morning meal, and snack on a hand full of almonds thru out the day,Each meal should have some protein in each.Slow your training down and feel the muscle working if you're not sore you didn't do it right.
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