tired of being the small guy

[digit0x]

It is really hard for me to eat.
When I wasn't working out, I usually ate 1-2 meals, sometimes I even forgot to eat at all.
I wake up at 4:30
at the gym by 5am for 30-60 minutes (I put in 1.5 hours a day)
I drink occasionally
I am trying to quit smoking but I am not 100% tobacco free (trust me, I know how horrible it is and how it effects test levels and muscle building)
Other than weight lifting I am not very active. I enjoy road biking but can't run too much because of bad knees.

I'm here to get it right this time.
I know you all have great information to share and I'm happy to get such quick responses.
I am open to doing things naturally, and I will keep this thread current with my progress no matter how long it takes to achieve my goal.

Gotta eat my friend. Just no other way to put it. You must must eat.

 

[dt1989]

hows this for day 1?

Daily Target
4,000 calories
400g carbs
300g protein
150g fat

Meal 1
4:30am
2 scoops mass gainer (375cal,62gcarb,25gpro,3gfat) gotta use this up for now.
2 cups 1% milk (210cal,26gcarb,16gpro,5gfat)
1 cup oats (300cal,54gcarb,10gpro,6gfat)
1 banana (110cal,30gcarb,1gpro,0gfat)
4 tbsp Peanut butter (410cal,182gcarb,68gpro,34gfat)

TOTAL
1405 calories
182g carbs
68g protein
48g fat

*gym
5:00am

Meal 2
6:00am
11oz ribeye steak (795cal,0gcarb,78gpro,51gfat)
2 whole large eggs (154cal,2gcarb,12gpro,10gfat)
1 large russet potato (290cal,64gcarb,8gpro,0gfat)

TOTAL
1419 calories
66g carbs
98g protein
61g fat

Meal 3
10:30am
6oz blueberry yogurt (150cal,29gcarb,5gpro,1.5gfat)

TOTAL
150 calories
29g carbs
5g protein
1.5g fat

Meal 4
4:00pm
6oz shrimp (168cal,0gcarb,36gpro,2gfat)
6oz fettuccine (630cal,123gcarb,21gpro,0gfat)
1/2cup heavy cream (400cal,0gcarb,0gpro,40gfat)
1/4cup Parmesan cheese (200cal,0gcarb,18gpro,14gfat)
1tbsp butter (50cal,0gcarb,0gpro,5gfat)

TOTAL
1448 calories
123g carbs
75g protein
61g fat

GRAND TOTAL
4422 calories
400g carbs
246g protein
171.5g fat

 

[JayDiesel]

I think you can still add one more meal! post when your workout is scheduled so we can see how your post workout is going.

Sent from my Nexus S 4G using EliteFitness

 

[bigpokey]

hows this for day 1?

Daily Target
4,000 calories
400g carbs
300g protein
150g fat

Meal 1
4:30am
2 scoops mass gainer (375cal,62gcarb,25gpro,3gfat) gotta use this up for now.
2 cups 1% milk (210cal,26gcarb,16gpro,5gfat)
1 cup oats (300cal,54gcarb,10gpro,6gfat)
1 banana (110cal,30gcarb,1gpro,0gfat)
4 tbsp Peanut butter (410cal,182gcarb,68gpro,34gfat)

TOTAL
1405 calories
182g carbs
68g protein
48g fat

*gym
5:00am

Meal 2
6:00am
11oz ribeye steak (795cal,0gcarb,78gpro,51gfat)
2 whole large eggs (154cal,2gcarb,12gpro,10gfat)
1 large russet potato (290cal,64gcarb,8gpro,0gfat)

TOTAL
1419 calories
66g carbs
98g protein
61g fat

Meal 3
10:30am
6oz blueberry yogurt (150cal,29gcarb,5gpro,1.5gfat)

TOTAL
150 calories
29g carbs
5g protein
1.5g fat

Meal 4
4:00pm
6oz shrimp (168cal,0gcarb,36gpro,2gfat)
6oz fettuccine (630cal,123gcarb,21gpro,0gfat)
1/2cup heavy cream (400cal,0gcarb,0gpro,40gfat)
1/4cup Parmesan cheese (200cal,0gcarb,18gpro,14gfat)
1tbsp butter (50cal,0gcarb,0gpro,5gfat)

TOTAL
1448 calories
123g carbs
75g protein
61g fat

GRAND TOTAL
4422 calories
400g carbs
246g protein
171.5g fat

If you'll stick to an eating plan like this you're definitely going to see some results.. im not a fan of eating 5+ meals a day, ive been able to see the same results with 3 large meals and a protein/after-workout shake every day... way less of a hassle and time consuming

also, congrats on being one of the few guys that is actually open to advice without just bein like "uhh naa ive done everything ever im doing steroids now fuk yall"..

if you need a program that's easy to follow and works great try out the 5x5 lifting program, one of the best i've tried and easiest to stick with... do it EXACTLY like it's laid out and start out with the weight it recommends.. even though it has you do squats 3x/week it actually was great for my knees

 

[burnthiscorpse]

It is a decent view of a diet plan. However, I dont agree with no cardio at all. I do believe it should be cycled but 2-3 days of cardio and adjustments to your diet on these days would be optimal. Such as adding 1k more calories on cardio days. Matter of fact my lifting and cardio are on 2 seperate plans. Im on a 5 day split for lifting right now and i do intense cardio 3 days a week. and only have one day off of complete training which i still do some sort of activity. But I compensate it with my diet every time. Also DT download a fitness app to your phone or use it online if you dont have a smart phone. Fit day has some but i use myfitnesspal. Keep journals of lifts and check bodybuilding.com for their video trainers. Its a step by step day by day video series that you can watch daily to tell you exactly how to lay out your diet and how to train. I use them every now and then when i cycle to different training routines.

Some good points here.

1) Go to Fitday.com and make an account. That site is the shit! and fully customizable if you choose. Easiest way there is to keep track of macros.

2) You NEED cardio. I didnt realize you smoke. QUIT NOW. get the gum, whatever. Its not the nicotine, even though that can kill appetite. Its everything else. You may as well do intraveinous drugs and try to be a body builder. Even if you arent trying to cut you need cardio. Your heart needs it for good health. Even 3 days a week of 30-40 minutes of brisk walking at a 2-3 degree incline on a treadmill is enough.

3) Get a digital food scale. I got a real nice one for like $25. Know how much of what your eating, dont guess!!

 

[stevesmi]

your first meal should be scrambled eggs, pancakes, and ezekial bread. ... not a bunch of shakes and mass gainers.

all that dairy you are consuming is just gonna bloat you and kill your appetite. if you would eat clean whole foods, you would stay hungry all day and be able to stuff yourself. you are just gonna be gassy all day on that diet you listed

 

[tony1354142]

Ima throw my two cents. EAT , EAT, EAT....when ur done eat some more. It isn't easy getting big for an ectomorph. Hard work but it can be done. I stayed 150 from 21 to 26. WITH steroids so I'm here to tell u anabolics are not going to change much. Sure you'll retain water n look like ur gaining muscle and at some small level u will but u won't get the full benefit unless u gain some weight on ur own. Steroids enhances the muscle. Stimulates protein synthesis. Stores nitrogen in existing muscle and if theres not much for it to enhance u'll feel that was a dead end too. I can tell u steroids or no steroids if u do not eat u will be spinning ur wheels. Protein powder ls will NEVER take the place of while foods and meats. In 180 now and it was completely without juice. U eat man. It's hard at first but it gets easier once u make a routine out of it. People think they eat a lot but try 5 meals a day with snacks in between. Up ur carb intake. With food man not powderS. U will c the difference after a while it doesn't become as hard to gain. Small gains on decent size muscle look like u gained more than u actually did. Ur racing with ur metabolism. Eat every 2-3 hours and keeps ur body from feeding off itself. Especially your hard earned muscle. That's my opinion anyway, and my experience

 

[RADAR]

another tip, grab a hand full of almonds and snack on them several times a day not only will you be getting omega 3 oils, almonds are calorie dense so chomp away.

Also A Glass of milk and a table spoon of peanut butter is another quick way to pound in some calories.

 

[spikester]

Thats alot of food for someone your size in just a few sittings. Its gonna be hard to cram all that down. It might help you out to spread them out a lil more. Steve is right your gonna kill your appetite with your breakfast meal. Im not saying DO THIS DIET but just look at it.. Also the protein is high so if you would like to lower that and add more fats/carbs in the proteins place go ahead. This was just something i made for myself a couple of days ago.

4 whole eggs, 1 cup oat meal dry,l protein shake w/ water= 57/63/25 705 cals The shake just for that extra protein
8 oz chicken breast, 1/2 cup white rice dry, 22 almonds=87/79/20 844 cals
8 oz sirloin steak, 10 oz sweet potato = 78/64/25 793 cals
8 oz tilapia, 1/2 cup white rice dry, 2 tbsp anpb = 58/85/21 761
8 oz sirloin steak, 10 oz white potato= 80/64/25 801 cals

Protein/ Carbs/Fats 360/355/116 = 3904 cals

 

[liseverewx]

There is some great advice here. Listen to these guys...keep a clean diet....weigh your food out to make sure you not under eating. I used to "think my piece of steak was 8 oz when it was really 6oz!

When I first started lifting a few years ago I had a diet similar to yours....Guess what I didn't grow at all! Magically...I upped the quality cals big time and saw some nice lean gains.

Good Luck!!!