Please Scroll Down to See Forums Below Been lifting awhile with little gains. I have been called a hard gainer. I am 6 ft 170lbs, 22 years old. I take protien and eat well. I have choosen to take steriods. I am a first time user, and i am wondering what i should take and how. What kinda of gains can i exspect how soon? Also how should i be lifting. Goal is to get bigger not cut, thats not a problem. I have time to lift everyday. Any thoughts!? Would really like to take my shirt off this summer.
whats for me?
- Thread starter jayson311
- Start date
viczeva
New member
i think alot of guys here will tell u to do atleast SOME research before posting. and i will tell u that u have along way to go before taking ass, and that u should check ur diet. how much is "alot of protein" and how hard do u train? gains depend like 80% on diet...i think with the proper diet and training u could get to 200 without any aas. anyways, welcome to EF.
vic
vic
I have done a fair amount a research. And I take in atleast 4000cal a day. Also I take atleast 200gms of protein a day. My diet is something i have research a great deal. I feel that my diet is spot on. I train as hard as I can so nothen can be changed there. Thanks for any help.
M
Mr.X
Guest
jayson311 said:
Post your diet log, and how long have you been on this 4k /cal diet?
Food Cal Protein card fat
1 scoop protein 130 20 5 2.5
16 oz milk 260 16 12 5
2 eggs 140 12 2 9
2 bread 130 4 24 2.5
1 tbs peanut 150 7 29 7
Steak 480 98 0 10
16oz milk 260 16 12 5
1 scoop protein 130 20 5 2.5
2 bread whole 180 8 34 3
3 can tuna 450 98 0 3.75
1 cup pineapple 120 0 30 0
16 oz milk 220 18 26 5
1 scoop protein 130 20 5 2.5
2bread whole 180 8 34 3
1 tbs peanutbu 150 7 29 7
steak 480 98 0 10
2tbs ranch 110 0 2 11
Milk 160 12 20 3
160z milk 220 12 20 3
Just went and pulled this from my diary. Sure it could be tweaked but also was way of on potien. 474g total 4080cal. Problem is i have a few buddies who are using and they have made gains that are amazing. The one kid started at like 155 benching 150 and in 2 months jumped to 300lb max,(saw it all) also put on about 20 pounds. I work hard and i am strong but being an ectomorph is hard.
1 scoop protein 130 20 5 2.5
16 oz milk 260 16 12 5
2 eggs 140 12 2 9
2 bread 130 4 24 2.5
1 tbs peanut 150 7 29 7
Steak 480 98 0 10
16oz milk 260 16 12 5
1 scoop protein 130 20 5 2.5
2 bread whole 180 8 34 3
3 can tuna 450 98 0 3.75
1 cup pineapple 120 0 30 0
16 oz milk 220 18 26 5
1 scoop protein 130 20 5 2.5
2bread whole 180 8 34 3
1 tbs peanutbu 150 7 29 7
steak 480 98 0 10
2tbs ranch 110 0 2 11
Milk 160 12 20 3
160z milk 220 12 20 3
Just went and pulled this from my diary. Sure it could be tweaked but also was way of on potien. 474g total 4080cal. Problem is i have a few buddies who are using and they have made gains that are amazing. The one kid started at like 155 benching 150 and in 2 months jumped to 300lb max,(saw it all) also put on about 20 pounds. I work hard and i am strong but being an ectomorph is hard.
M
Mr.X
Guest
jayson311 said:
Again, how long have you been on this diet? and can you post a log with times, like
Meal 1 - 7 am
1 scoop protein 130 20 5 2.5
16 oz milk 260 16 12 5
2 eggs 140 12 2 9
2 bread 130 4 24 2.5
1 tbs peanut 150 7 29 7
(example only of course).
dugie65
New member
jayson311 said:
...sigh...
alright I guess i'll break it down for you..
this will prob seem extremely nitpicky but add up the little things at the end of the day. This are just some notes which seem like common sense but some people might forget about.
Food Cal Protein card fat
1 scoop protein 130 20 5 2.5 20g protein only shake is not enough here... most protein shakes average 40-60g per recommended serving
16 oz milk 260 16 12 5 if you would like, skim or 2% are good.. its prob just me but those numbers are off, close enough
2 eggs 140 12 2 9 egg whites, hopefully?
2 bread 130 4 24 2.5 try keeping down some of the carbs throughout the day, unless it's whole wheat, keep your carbs to those in your shakes or grains
1 tbs peanut 150 7 29 7
Steak 480 98 0 10 if you are serious, might want to replace with chicken instead of red meat throughout the week.
16oz milk 260 16 12 5
1 scoop protein 130 20 5 2.5 make sure you time at least one shake with your post workout
2 bread whole 180 8 34 3 wheat
3 can tuna 450 98 0 3.75
1 cup pineapple 120 0 30 0 note: these carbs are mostly sugar laden, might want to replace with a multivitamin
16 oz milk 220 18 26 5
1 scoop protein 130 20 5 2.5 if this is before bed then good ratio here, otherwise up it
2bread whole 180 8 34 3 calories might be unneeded, but what the hell
1 tbs peanutbu 150 7 29 7
steak 480 98 0 10
2tbs ranch 110 0 2 11
Milk 160 12 20 3
160z milk 220 12 20 3 big milk drinker huh... with nearly 3/4 gallons of milk taken in per day I would reccomend cutting it down or replacing with skim milk
Just went and pulled this from my diary. Sure it could be tweaked but also was way of on potien. 474g total 4080cal. Problem is i have a few buddies who are using and they have made gains that are amazing. The one kid started at like 155 benching 150 and in 2 months jumped to 300lb max,(saw it all) also put on about 20 pounds. I work hard and i am strong but being an ectomorph is hard.
Also your eating timing is crucial. Most people just learn from experience but every one is different.
With this amount of food taken in (if it truly is this way day to day), there is no doubt in my mind that you will gain prob 10-15lbs over the next 3-4 months naturally.
Dugie, sorry for being so overbearing but just so lost. The bread is whole grain, I have been eating alot more chicken. The meal time are not written down but i worknight shift so times are weird but right i think. I eat 5 to 8 times a day. Also i guess my protien sucks, thats why i take it with milk, i just make shakes with 16oz of milk. I take in about a gallon day as well as water.
G
gettinripped
Guest
jayson311 said:
bro, if you want help, posty your diet in the format Mr. X requested. Keep everything in it. lay it out in times of eating, even if it's late nights, doesnt matter, he needs to see when your eating ehat and how much, then he can take all of his wisdom and knowledge and help you. this is what you came and asked for.
I
immortalis
Guest
At least you are aware of how important diet is. Most people that come on here are looking for a quick fix, without doing the proper training (lifting, eatting, sleeping...).
You at least seem to have some grasp on a good diet and training regimine.
Just post up as detailed a log as you can so that we may be able to better assist you.
I know that right now you are seeing your buddy kickin your ass in the weight room, and all you wanna do is keep up and wanna jump on AS' also just like he has done. Fight this urge for at least a little while longer before you jump into the fire.
Im the same type of person you are. My metabolism is so high... its like an ant's on crack. I sit on the couch and I lose 5 pounds. That being said, by refining my eatting routine, I have been able to slowly pack on the pounds... lean pounds. Its sucked, dont get me wrong... but knowing that I have a natural base to build from makes me feel a ton better about going forward from here.
Just some thoughts...
You at least seem to have some grasp on a good diet and training regimine.
Just post up as detailed a log as you can so that we may be able to better assist you.
I know that right now you are seeing your buddy kickin your ass in the weight room, and all you wanna do is keep up and wanna jump on AS' also just like he has done. Fight this urge for at least a little while longer before you jump into the fire.
Im the same type of person you are. My metabolism is so high... its like an ant's on crack. I sit on the couch and I lose 5 pounds. That being said, by refining my eatting routine, I have been able to slowly pack on the pounds... lean pounds. Its sucked, dont get me wrong... but knowing that I have a natural base to build from makes me feel a ton better about going forward from here.
Just some thoughts...
dugie65
New member
mitto said:
IMO weight gainers are shit. Too many random ingredients in powder form makes me not want to trust it.
I think 4k cal's should be enough in his case, and as he said; his weight has been increasing with this new diet, i would just suggest tweaking it and changing the timing.
justinjones1963
New member
change the timing and eat even more - I was taking 6000 calories at one point when I was in my early 20's and that did the trick. I was also in the military and was forced to run long distances every day so that also had an impact.
I'm a hard gainer too and I feel your pain - it sucks.
I'm a hard gainer too and I feel your pain - it sucks.
I
immortalis
Guest
justinjones1963 said:
Same here. My metabolism is so stupidly high... it makes it so fuckin hard for me to put on weight. In college, goin through 3-a day practices made just that much tougher for me to maintain my weight.
And people look at me crazy when I tell them how much it sucks not being able to put on weight...
asianlover
New member
what are your daily totals for calories, protein, fat, and carbs. i don't think anyone wants to spend 20 minutes totaling that up.
E
ego boner
Guest
you said that you train hard so it isnt a problem,,, i actually was shown about 1.5 yrs ago that i was training too hard to gain... training hard is not the same as training smart. If you over work you mscles then they actually get smaller.. lots of things can have a bearing on this, like recovery time between workouts, and working out too frequently with the same regoins, things lke this, What is your workout routine for any given week?
Ego Boner
Stats?
Ego Boner
Stats?
dugie65
New member
ego boner said:you said that you train hard so it isnt a problem,,, i actually was shown about 1.5 yrs ago that i was training too hard to gain... training hard is not the same as training smart. If you over work you mscles then they actually get smaller.. lots of things can have a bearing on this, like recovery time between workouts, and working out too frequently with the same regoins, things lke this, What is your workout routine for any given week?
Ego Boner
Stats?
That and stress, natural recovery time, 'supplements'.. but i agree, if you are having a problem gaining, try a new method.
asianlover
New member
ego boner said:you said that you train hard so it isnt a problem,,, i actually was shown about 1.5 yrs ago that i was training too hard to gain... training hard is not the same as training smart. If you over work you mscles then they actually get smaller.. lots of things can have a bearing on this, like recovery time between workouts, and working out too frequently with the same regoins, things lke this, What is your workout routine for any given week?
Ego Boner
Stats?
years ago, i used to severly overtrain. it was common for me to do 30+ sets for chest. never grew too much though. now, when im off, i only do about 12. when i first started doing less set that when i really packed on some size.
njmuscleguy
New member
dugie and ego make excellent points... just gonna chime in here.... definitely change up the diet.... you yourself said you gained 9 pounds just from initial changes to your diet... now imagine if fine-tune it even more.... eat the right stuff, and the right amounts...at the right times...and you're golden!
Also, if you over-train, you won't get huge...you'll only slow your gains.... few other suggestions.... don't drink milk in the AM when you wake up if you're having a shake.... it will slow down the digestion and you want to fuel your body fast since it's been depleted during sleep.... whenever you're haing those 2 eggs.... change that to something like 6-8 egg whites (maybe 1 egg yolk mixed in)... you must have a good shake right after your workout.... fast-digesting protein with high glycemic carbs ... no milk for this shake either... you want your body to use this shake quickly....milk will slow it down.... I usually have some milk with my mid-day or mid-afternoon shakes...
trust the guys here....they're speaking from experience....wait a few years before jumping into AAS... your buddies may not be as well-guided as you are and could set themselves up for disaster.... knowledge is everything!
Good luck!
Also, if you over-train, you won't get huge...you'll only slow your gains.... few other suggestions.... don't drink milk in the AM when you wake up if you're having a shake.... it will slow down the digestion and you want to fuel your body fast since it's been depleted during sleep.... whenever you're haing those 2 eggs.... change that to something like 6-8 egg whites (maybe 1 egg yolk mixed in)... you must have a good shake right after your workout.... fast-digesting protein with high glycemic carbs ... no milk for this shake either... you want your body to use this shake quickly....milk will slow it down.... I usually have some milk with my mid-day or mid-afternoon shakes...
trust the guys here....they're speaking from experience....wait a few years before jumping into AAS... your buddies may not be as well-guided as you are and could set themselves up for disaster.... knowledge is everything!
Good luck!
First thanks for all the replies. Second sorry for taking so long got stuck working a double. The better diet not off to a good start, stuck at work 8 extra hours killed me. As far as training, i do chest and back day 1, cable cross over, flat dumbell and some barbell, with other back exercise maybe 3 or 4. 1 day off. next day squats deadlifts and some more leg stuff(not sure of names). day off. bicep, tricep, forearms, skull crushers,preacher curl and 5 more i am not sure of. Then 2 days off. I take more time off than some but i just take awhile to heal it seems. Also everything is done 1 set 12 2nd set 6 to 8 and 3rd 3 to 5(adding weight each time). All last sets are done to failure
E
ego boner
Guest
jayson311 said:
no offense but that doesnt explain or outline your workout very well, plus what do you put in your body RIGHT after you finish your routine? you need to be puttin in PROTEIN or some glutamine or even some creatine immediately after.... my addtl .02
Galaxy has said that chocolate milk is good after a w/o.. which is what i am starting to do today in addition to my diet.
Ego Boner
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