Please help bulking- very underweight gained 10 pounds this month

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    Trust me you are 8%-10%, i can still see vein running down your arms. However, You're very skinny and dont have a lot of muscle mass so it doesn't quite look how you want it too. Bulk lean bulk until you get to 15%. Then think about cutting.
    Work out your maintenance calories and then eat 300 over each day. You'll be sweet!

    If you want to minimse fat gain, eat the majority of your carbs around workouts as well. Half Before, Half after.
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    Awesome man thanks Docmattic- I started a new workout routine and eating like you suggested-I feel really good. I eat carbs at breakfast (oatmeal) a piece of fruit before workout and carbs within 30 minutes of finishing my workout. Other than that I don't eat them except fruit as a snack and 40% of my evening meal (dinner). So I have a nice 40% carbs 30% protein 10% fruit(not counting as carbs) 20% fat
    I'll keep you posted-thanks so much for all your help. All the advice and friendly support is great, thanks!
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    Hey so I get weighed and bodyfat measured tomorrow so I'll let you know where I'm at, but heres some photos I just took of how I am at the momment.Name:  2012-11-13 19.24.17.jpg
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    You truly need to seek help for body dysmorphia. Do you seriously look at your pics and think you need a slow bulk so you don't put too much fat on? That is ridiculous. You don't want wuss carbs like veggies and fruit. You need pasta, tons of oatmeal, sweet potatoes, brown rice, plus of course all the lean proteins. You need to shovel in food like its your job. You don't want to be a huge 140? You are joking right? Anyone who says you need a slow bulk is probably a little on the ectomorph or scrawny side as well. I am seriously saying this to help you out bc it seems that some are just buying into your "I don't wanna be big n fat" deal. Not gonna happen.

    Ps--online body fat calculators are terrible. Calipers with 7 or 9 site measurements, hydrostatic weighing. 2 pretty accurate methods. Calipers are the cheapest and easiest while still being quite accurate and will at least give a good trend
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    Hey so I got my weight and bodyfat measured today. I'm 128 pounds and have either 7.4% (measured at multiple points by calipers by a proffesional) or 10% (by bioelectrical impedance), I'm not sure about the accuracy of these but either way I'm doing ok.
    Thanks tentarheel for your advice- I'm basically throwing out most of the fruit and upping my complex carbs (I eat oatmeal twice a day anyway) and loads more protein.
    By "huge 140" it was bad grammer, I meant I don't want to be only 140 pounds with 20% bodyfat or anything (i.e fat but only 140 pounds). My target is 140 (around xmas maybe) at 12%, then 150-160 by summer
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    Quote Originally Posted by coolguy1993
    Hey so I got my weight and bodyfat measured today. I'm 128 pounds and have either 7.4% (measured at multiple points by calipers by a proffesional) or 10% (by bioelectrical impedance), I'm not sure about the accuracy of these but either way I'm doing ok.
    Thanks tentarheel for your advice- I'm basically throwing out most of the fruit and upping my complex carbs (I eat oatmeal twice a day anyway) and loads more protein.
    By "huge 140" it was bad grammer, I meant I don't want to be only 140 pounds with 20% bodyfat or anything (i.e fat but only 140 pounds). My target is 140 (around xmas maybe) at 12%, then 150-160 by summer
    Again, congrats on your gain and your plan.
    I need to emphasize, however the absolute necessity of seeking professional help.
    As someone who has fought through an eating disorder, I can say that your posts reek of disordered thinking. You may have the best and most healthy goals in mind, but you need someone else to keep you honest. You CANNOT DO THIS ALONE.
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    We all have some issues bro but you shouldnt even bother with watching your weight till you gain another 20-30lbs. What you need is to get a hold of a fantastic nutritionist to give you the nuts and bolts how to eat to maximize growth in regards to your body type.
    Im 6ft and in HS I was 165. Skinny as hell, I started to look ok around 200lbs and looked the way I wanted around 240. So try to get your head around puting some muscle on. My body fat is about the same as it was back then but it took me a lot of time to gain pure muscle.
    So happy eating and lifting!
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    I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period
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    Quote Originally Posted by scherbs View Post
    Again, congrats on your gain and your plan.
    I need to emphasize, however the absolute necessity of seeking professional help.
    As someone who has fought through an eating disorder, I can say that your posts reek of disordered thinking. You may have the best and most healthy goals in mind, but you need someone else to keep you honest. You CANNOT DO THIS ALONE.
    Read this again
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    "I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period"
    "but you need someone else to keep you honest. You CANNOT DO THIS ALONE."
    I have been seing a nutrionist who has been great with me, although I ave yet to seek pyschiatric help-I asked the nutrionist who thinks I have a healthy attitude to food and workout, just poor body image.
    Ok thanks man, I'll eat until I **** like a horse
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    Quote Originally Posted by tunnelrat
    I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period
    I agree. I am definitely not a fan of the "eat everything in sight" plan. That just makes you gain fat along with the muscle. However, I AM a fan of eating a **** ton of healthy bodybuilding foods and working out with strength and size in mind. Heavy compound lifts. Simple, old-school style.
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    So your saying eating as much "body building" foods as you want will never make you fat? You saying there's is a difference in me eating a whole large pizza vs eating brown rice, extra virgin olive oil, greek yogurt and chicken breasts until I vomit? I mean those are "body building" foods right?
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    Awesome thanks-thats what I've been aiming for;eating as much as I can but healthy food (loads of lean protein,some good fats and complex carbs but avoiding saturated fat and processed sugar).
    I started doing a lot more compound lifts just this week! I do machines then do squats,lunges,deadlift,pullups , various rows, military press (and the one like it where you start with a row then military press),lat raises, bench press, bicep curls etc.
    Is there any other good compound lifts?
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    "So your saying eating as much "body building" foods as you want will never make you fat? You saying there's is a difference in me eating a whole large pizza vs eating brown rice, extra virgin olive oil, greek yogurt and chicken breasts until I vomit? I mean those are "body building" foods right? "
    So in contrary I need to eat the right amount, too much of anything isn't good for you? that makes sense
    cool!
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    Quote Originally Posted by coolguy1993
    "So your saying eating as much "body building" foods as you want will never make you fat? You saying there's is a difference in me eating a whole large pizza vs eating brown rice, extra virgin olive oil, greek yogurt and chicken breasts until I vomit? I mean those are "body building" foods right? "
    So in contrary I need to eat the right amount, too much of anything isn't good for you? that makes sense
    cool!
    Well obviously, a "bodybuilding diet" is just as much about proportions as it is the type of food
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    "Well obviously, a "bodybuilding diet" is just as much about proportions as it is the type of food"
    yeah that makes sense!
    I've heard to aim for 300-500 above maintenance.
    I've used various online calculators etc and in general I range from 2100-2400 calories so 2700 seems ok.
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    I think you need more than 3-500 surplus. And yes, I do think there is a difference in eating a surplus of healthy food vs ****ty food like greasy pizza. Although a pizza every now and then does a good job of perking you metabolism up. I find cheat days to be very important.
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    Quote Originally Posted by tenntarheel
    I think you need more than 3-500 surplus. And yes, I do think there is a difference in eating a surplus of healthy food vs ****ty food like greasy pizza. Although a pizza every now and then does a good job of perking you metabolism up. I find cheat days to be very important.
    This.^^

    Also don't kill yourself if diet isn't perfect too many people beat themselves up in the early stages over little things. If you're out all day and can only manage to get fast food it's fine, just make up for it through out the week. I like to start with a 500 cal surplus and see where it takes me and if in a few weeks I'm gaining great if not then ill add 200 calories.
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    "I think you need more than 3-500 surplus. And yes, I do think there is a difference in eating a surplus of healthy food vs ****ty food like greasy pizza. Although a pizza every now and then does a good job of perking you metabolism up. I find cheat days to be very important. "

    Ok thats awesome advice, tbh I am eating around 3000 a day (I was eating around 3500 for a while) but I'm trying to get it to 2700 calories(to minimise fat gain)
    Although I have gained 10kg and bodyfat has only went up from 6.3 to 7.4%.
    But 2700 is healthier so I'm gradually foing for that.

    In terms of pizza and cheat days- hell yeah! A few drinks once or twice a month or a meal every month won't hurt then? I haven't been drinking due to lack of time but I like a night out (especially with christmas coming- end of semester parties etc!)
    I don't eat fast food due to money but for special occasions like family birthdays etc I'm happy to!
    I might even get a few drinks on saturday if get off work.
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    Quote Originally Posted by coolguy1993 View Post
    Awesome thanks-thats what I've been aiming for;eating as much as I can but healthy food (loads of lean protein,some good fats and complex carbs but avoiding saturated fat and processed sugar).
    I started doing a lot more compound lifts just this week! I do machines then do squats,lunges,deadlift,pullups , various rows, military press (and the one like it where you start with a row then military press),lat raises, bench press, bicep curls etc.
    Is there any other good compound lifts?
    Eat as much as you NEED TO GROW not as much as you CAN. How much you can eat is irrelevant in this case. If I were to eat as much as I can Im sure I can get fat sooner or later.
    Come up with a meal plan per day. Follow that and see how you react. Then make adjustments based on that more or less calories based on your needs. Bodybuilding is not a sprint but a marathon. It takes time to build muscle, so consistently eating the correct amount of calories per day will yield the best results minimizing fat gain.
    Eating when it comes to bodybuilding is not as much about pleasure as it is about results. Of course cheat day once a week is def a well deserved time off from your diet.
    One important factor to keep in mind is that an over abundance of calories for too long period of time will affect your methabolism at a cellular level....meaning the muscle cells will become less sensitive to nutrient intake. That's when adipose fat takes place.
    So I'd argue that it is more important to eat the right amount of food to grow rather than x amount of caloires over maintenance. Caloric maintenance is a complicated process and it depends on hormon levels and type of food you eat, work you do and other factors. Our bodies always make adjustments to adapt to the environment so caloric mantenance is really not too accurate to be honest. So it's safer to eat based on how you feel and look and make adjustments from there.
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    [QUOTE=vassille;3718012]Eat as much as you NEED TO GROW not as much as you CAN. How much you can eat is irrelevant in this case. If I were to eat as much as I can Im sure I can get fat sooner or later.
    Come up with a meal plan per day. Follow that and see how you react. Then make adjustments based on that more or less calories based on your needs. Bodybuilding is not a sprint but a marathon. It takes time to build muscle, so consistently eating the correct amount of calories per day will yield the best results minimizing fat gain.
    Eating when it comes to bodybuilding is not as much about pleasure as it is about results. Of course cheat day once a week is def a well deserved time off from your diet.
    One important factor to keep in mind is that an over abundance of calories for too long period of time will affect your methabolism at a cellular level....meaning the muscle cells will become less sensitive to nutrient intake. That's when adipose fat takes place.
    So I'd argue that it is more important to eat the right amount of food to grow rather than x amount of caloires over maintenance. Caloric maintenance is a complicated process and it depends on hormon levels and type of food you eat, work you do and other factors. Our bodies always make adjustments to adapt to the environment so caloric mantenance is really not too accurate to be honest. So it's safer to eat based on how you feel and look and make adjustments from

    Awesome advice thanks, so when Im hungry eat plenty but dont just force caloriep down myself-do you have any more tips?
    In terms of cheating I just had a huge donought there before bed since I ate super clean all week. I''ll eat clean for next 2 weeks then, thanks!
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    Quote Originally Posted by coolguy1993
    Hey so I get weighed and bodyfat measured tomorrow so I'll let you know where I'm at, but heres some photos I just took of how I am at the momment.<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 142"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 143"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 144"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 145"/>
    Quote Originally Posted by tenntarheel
    You truly need to seek help for body dysmorphia. Do you seriously look at your pics and think you need a slow bulk so you don't put too much fat on? That is ridiculous. You don't want wuss carbs like veggies and fruit. You need pasta, tons of oatmeal, sweet potatoes, brown rice, plus of course all the lean proteins. You need to shovel in food like its your job. You don't want to be a huge 140? You are joking right? Anyone who says you need a slow bulk is probably a little on the ectomorph or scrawny side as well. I am seriously saying this to help you out bc it seems that some are just buying into your "I don't wanna be big n fat" deal. Not gonna happen.

    Ps--online body fat calculators are terrible. Calipers with 7 or 9 site measurements, hydrostatic weighing. 2 pretty accurate methods. Calipers are the cheapest and easiest while still being quite accurate and will at least give a good trend
    ^ That.


    I wouldn't worry about gaining fat man. I think if you ate red meats, & other lean proteins with lasagna & pasta meals, breads couple scoops of peanut butter & lift like a man you'll put on muscle and size and have very minimal fat gain.
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    Don't throw out the fruit man, anyone who says this is clueless and ignorant. Fruit contains immense amounts of nutrients vital for cellular and physiological function. People tend to look at the small picture and just see fruits as "sugar" which, while true, the benefits of fruit outweigh this.

    Goig back to what others said, I truly don't think you have the capacity at this stage (honestly now) to bulk at a fast rate. Considering it does appear that you have image dysmorphia (online diagnosis ), any weight gain that you perceive to be negitive may cause you to go back the other way and try cut back all over again. Someone eariler suggested aiming for around 2lbs mass in a month, this is what i would recommend. Going more than this might be too much for you to handle at this stage therefore you need to approach this carefully and thoughtfully.

    Fruits and veges are not "wuss" carbs and should not be viewed as such nor should advice on cutting these out ever be followed.
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    Quote Originally Posted by Jiigzz
    Don't throw out the fruit man, anyone who says this is clueless and ignorant. Fruit contains immense amounts of nutrients vital for cellular and physiological function. People tend to look at the small picture and just see fruits as "sugar" which, while true, the benefits of fruit outweigh this.

    Goig back to what others said, I truly don't think you have the capacity at this stage (honestly now) to bulk at a fast rate. Considering it does appear that you have image dysmorphia (online diagnosis ), any weight gain that you perceive to be negitive may cause you to go back the other way and try cut back all over again. Someone eariler suggested aiming for around 2lbs mass in a month, this is what i would recommend. Going more than this might be too much for you to handle at this stage therefore you need to approach this carefully and thoughtfully.

    Fruits and veges are not "wuss" carbs and should not be viewed as such nor should advice on cutting these out ever be followed.
    Whoa whoa whoa!! I was telling him to not rely on veggies and fruits for lean mass gains. I eat lots of both, but they are not near the only carbs I take in. Slow your roll a bit. I don't want him to cut them out. Just don't count them as his main source!
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    Don't throw out the fruit man, anyone who says this is clueless and ignorant. Fruit contains immense amounts of nutrients vital for cellular and physiological function. People tend to look at the small picture and just see fruits as "sugar" which, while true, the benefits of fruit outweigh this.

    Goig back to what others said, I truly don't think you have the capacity at this stage (honestly now) to bulk at a fast rate. Considering it does appear that you have image dysmorphia (online diagnosis ), any weight gain that you perceive to be negitive may cause you to go back the other way and try cut back all over again. Someone eariler suggested aiming for around 2lbs mass in a month, this is what i would recommend. Going more than this might be too much for you to handle at this stage therefore you need to approach this carefully and thoughtfully.

    Fruits and veges are not "wuss" carbs and should not be viewed as such nor should advice on cutting these out ever be followed.
    Quote Originally Posted by tenntarheel View Post
    Whoa whoa whoa!! I was telling him to not rely on veggies and fruits for lean mass gains. I eat lots of both, but they are not near the only carbs I take in. Slow your roll a bit. I don't want him to cut them out. Just don't count them as his main source!
    Hey guys thanks- yeah my nutrionist told me the same about fruit and vegestables. I should eat my 5 portions a day for health benefits but not use them as my carb siurce since they are sugar- although I still need 5 a day for all the other benefits. My carbs should come from complex carbohydrates like brown rice etc.
    In terms of image dysmorphia this is very probably true and I am waiting to see a Doctor about it (National Health Service in UK is terrible) but I am definately not going to cut anytime soon.
    I would like to aim for 2lb mass a month. I have been gaining very quickly I gained around 5kg or 11 pounds in 3 weeks- however this was not fully inentional I'm told it was mostly because I was so underweight it basically piled on. I got weighed this week and was pretty much the same as last so I might be balancing out and gaining more steadily now- although if I get weighed again next week and there isn't really a change I'll up my calories a bit (I have been working out a bit more intensly).
    I would say that I fel a lot more confident about my image now than a few weeks ago. I gained 11 pounds between the first set of photos and the last and my body fat % only went up from 6.3% to 7.4% (the measurement may not be accurate as it was calipers [done at 7 points by nutritionist] but the change will be consistent). This means that of the 5 kg or 11 pounds of weight gain, 4.069kg or 9 (8.97 pounds) was muscle which is quite good.
    However 2 pounds of muscle a month would be safer and more controlled.
    I'll see where it goes though.
    Thanks so much guys!
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    [QUOTE=coolguy1993;3718054]
    Quote Originally Posted by vassille View Post
    Eat as much as you NEED TO GROW not as much as you CAN. How much you can eat is irrelevant in this case. If I were to eat as much as I can Im sure I can get fat sooner or later.
    Come up with a meal plan per day. Follow that and see how you react. Then make adjustments based on that more or less calories based on your needs. Bodybuilding is not a sprint but a marathon. It takes time to build muscle, so consistently eating the correct amount of calories per day will yield the best results minimizing fat gain.
    Eating when it comes to bodybuilding is not as much about pleasure as it is about results. Of course cheat day once a week is def a well deserved time off from your diet.
    One important factor to keep in mind is that an over abundance of calories for too long period of time will affect your methabolism at a cellular level....meaning the muscle cells will become less sensitive to nutrient intake. That's when adipose fat takes place.
    So I'd argue that it is more important to eat the right amount of food to grow rather than x amount of caloires over maintenance. Caloric maintenance is a complicated process and it depends on hormon levels and type of food you eat, work you do and other factors. Our bodies always make adjustments to adapt to the environment so caloric mantenance is really not too accurate to be honest. So it's safer to eat based on how you feel and look and make adjustments from

    Awesome advice thanks, so when Im hungry eat plenty but dont just force caloriep down myself-do you have any more tips?
    In terms of cheating I just had a huge donought there before bed since I ate super clean all week. I''ll eat clean for next 2 weeks then, thanks!
    sure, np
    Hunger from my experience is a great indicator how the body operates. If it works well, being hungry is a good thing. It established a good working order between hormones and the brain. So yes when you hungry eat a well proportioned meal to feed the body but dont go overboard. If the body cant digest what you ate in a few hours you ate too much or the wrong things. On the other hand keep in mind total daily caloric intake. Balance eveything out so you eat enough to meet your caloric need but not so much that your body takes forever to digest what you eat.
    My rule is 3 hours. If I cant digest the food in 3 hours I make adjustments so I can.

    Another tip is to have whey isolate protein after workout. Dont be shy on amounts in this case 40-70g of protein is ok. Just try different amounts and see what you can handle. Personally I dont use any sugars after workout. I dont feel like it does much good but protein sure does.

    Another tip is to always run on a slight glucose deficit. Basically, the muscle and liver stores about 250g of glucose. Dont overwhelm the body with glucose between this storage amount and the body's energy use. If you do, your body fat will go up quicker than what you have experienced so far. When that happens lower the carbs and increase fat slightly to get back to a more equilibrium state rather than fat storage state and do 15min of HIIT few times a week to re-establish insulin sensitivity.

    Last tip, you cant gain weight all the time. If you were to do that let's say 1lb a week that 52 lbs a year! So some weeks you will gains a few lbs a week and sometimes a few weeks go by and nothing will happen. This process doesnt follow a linear progress but rather a scribble type progression, up sometimes then it flat lines for a while then up again which is normal. Give it at least few weeks before you up your calories. Sometimes your body just takes a break and eating more food will not help. If it persists beyond the few week without progress then up the calories.
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    Thanks very muci thats extremely re-assuring.
    I generally digest food well and eat healthy meals,and its usualy under 3000 calories and my maintenance is about 2300 or 2400 so hopefully not to bad.
    What do you mean by glucose? I know its a type of sugar but what foods should I avoid?
    I try not to eat anything like processed sugar or white bread.
    I do eat white rice and pasta sometimes but the rest is complex carbs.
    Fruit has sugar and I eat 3 portions a day.
    I generally dont drink (once or twice a month socially only-its hard to avoid at university)
    thanks and sorry for all the questions
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    Quote Originally Posted by coolguy1993 View Post
    Thanks very muci thats extremely re-assuring.
    I generally digest food well and eat healthy meals,and its usualy under 3000 calories and my maintenance is about 2300 or 2400 so hopefully not to bad.
    What do you mean by glucose? I know its a type of sugar but what foods should I avoid?
    I try not to eat anything like processed sugar or white bread.
    I do eat white rice and pasta sometimes but the rest is complex carbs.
    Fruit has sugar and I eat 3 portions a day.
    I generally dont drink (once or twice a month socially only-its hard to avoid at university)
    thanks and sorry for all the questions
    dont worry at least you learning
    When your body breaks down simple or complex carbs is called glucose. Then the cells use that glucose with the help of insulin to produce energy. Too much glucose in your body will turn into fat if carbohydrates are eaten in excess and not used for energy.
    So eat the way you have explained it, no table sugar, corn syrup, white bread! WHite rice and pasta eat them sometimes. This is an excellent approach.
    Fruit has natural sugar and is good for energy. 3 a day is fine in this case.
    Honestly keep doing what you doing, you got the right idea and you def on the right path. If you need more calories down the road consider increasing all 3 protein, carbs and fats in the same proportion you eat now.
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    To gain slowly, think of doing this. You just had a week where you said you didnt gain? how many calories did you aim for a day? Take that number and add 200. Eat that until you stop gaining again, then add another 200 ETC.

    Or you could try eating 2500 (or whatever you are aiming for this week) and adding 100 cals per week regardless. So that would mean 2600 the next week 2700 the following week ETC. I think option one is better, but do what works for you.


    But you just said you have a nutritionist...good on you! For now i would take most of my advice from them!
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    Quote Originally Posted by tenntarheel View Post
    Whoa whoa whoa!! I was telling him to not rely on veggies and fruits for lean mass gains. I eat lots of both, but they are not near the only carbs I take in. Slow your roll a bit. I don't want him to cut them out. Just don't count them as his main source!
    My bad, the way it was worded + the way he responded made me say it I think he also interpretted it as though they were wasteful and unnessesary, but yeah otherwise you are right.

    I just stick up for the fruits, they tend to get a bad rap
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    Quote Originally Posted by Jiigzz

    My bad, the way it was worded + the way he responded made me say it I think he also interpretted it as though they were wasteful and unnessesary, but yeah otherwise you are right.

    I just stick up for the fruits, they tend to get a bad rap
    Oh, yeah. All good man! I personally am a fruit fanatic, seriously. I eat more than my fair share if I'm not trying to be ultra lean and dried out
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    OP,

    I want to put my 2cents in.

    First off, besides being too low in protein, your diet was nowhere near 3000-3500 calories. This number isn't so easy to reach. Research your foods and learn their protein and calorie counts.

    Now I graduated highschool at 135lbs @ 6ft. I was about your size. I can upload pictures to show you arre not alone. I didn't have a eating disorder though, just didn't eat towards body building goals, or lift weights. When I wrestled, my last tournament.I was 5 11 @ 127. Wrestling is a very unhealthy sport. I now weigh around 180-185lbs.

    Diet wise do not focus on macros or clean food. You will drive yourself.crazy, and with your current eating issues this will be counter productive. The only thing you should pay attention too is calorie count and protein ammount; to reach your goals. Still dont go overboard with junk food. Moderation is key.

    One thing I tell all people who start out small is "dont compare yourself to others in the gym. Everyone started somewhere."

    Lastly, you will look much better with bigger muscles and higher body fat, both in and out of a shirt, compared to being skinny with abs.

    We all wanted to gain muscle and lose fat in the beginning, but came to find it just isn't possible. Especially for guys with our body type. As hard as it will be for you to build muscle, it will be just as hard to add on tons of fat.

    Good luck, keep your head up, and just focus on you.
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    Quote Originally Posted by Docmattic View Post
    To gain slowly, think of doing this. You just had a week where you said you didnt gain? how many calories did you aim for a day? Take that number and add 200. Eat that until you stop gaining again, then add another 200 ETC.

    Or you could try eating 2500 (or whatever you are aiming for this week) and adding 100 cals per week regardless. So that would mean 2600 the next week 2700 the following week ETC. I think option one is better, but do what works for you.


    But you just said you have a nutritionist...good on you! For now i would take most of my advice from them!
    Thanks very much, yeah I will try option 1 that seems smart
    Hey so one more thing- I had my first cheat day yesterday
    How exactly do cheat days work and how can I minimise the damage?
    I went on a night out, ended up drinking 4 pints of Guinness, lots of Jack Daniels and coke, a six inch italian bmt sub and 4 subway cookies (the cookies was a huge mistake both to diet and nearly making me throw up). This is probably going to mess up some progress so I definately need to be clean until xmas.
    How can you fit cheat dys and social obligations into a routine?
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    Quote Originally Posted by Ape McGrapes View Post
    OP,

    I want to put my 2cents in.

    First off, besides being too low in protein, your diet was nowhere near 3000-3500 calories. This number isn't so easy to reach. Research your foods and learn their protein and calorie counts.

    Now I graduated highschool at 135lbs @ 6ft. I was about your size. I can upload pictures to show you arre not alone. I didn't have a eating disorder though, just didn't eat towards body building goals, or lift weights. When I wrestled, my last tournament.I was 5 11 @ 127. Wrestling is a very unhealthy sport. I now weigh around 180-185lbs.

    Diet wise do not focus on macros or clean food. You will drive yourself.crazy, and with your current eating issues this will be counter productive. The only thing you should pay attention too is calorie count and protein ammount; to reach your goals. Still dont go overboard with junk food. Moderation is key.

    One thing I tell all people who start out small is "dont compare yourself to others in the gym. Everyone started somewhere."

    Lastly, you will look much better with bigger muscles and higher body fat, both in and out of a shirt, compared to being skinny with abs.

    We all wanted to gain muscle and lose fat in the beginning, but came to find it just isn't possible. Especially for guys with our body type. As hard as it will be for you to build muscle, it will be just as hard to add on tons of fat.

    Good luck, keep your head up, and just focus on you.
    I only that diet for around 1 week when I had no clue, my diet now is very differnt- It consists of (typical):
    morning: whey protein shake (1 scoop with water), 1 banana, oatmeal with dried fruit and an apple in it.
    Post workout: whey protein shake (2 scoops), 2 sandwiches with wholegrain bread and a lean meat (usually ham,chicken or turkey)
    snack:cereal with yoghurt (low fat), a banana
    Dinner- balanced meal- usually something like chicken breast, potatos and beans or sweetcorn.
    I will usually have a bowl of cereal in the evening too.

    Hey so one more thing- I had my first cheat day yesterday
    How exactly do cheat days work and how can I minimise the damage?
    I went on a night out, ended up drinking 4 pints of Guinness, lots of Jack Daniels and coke, a six inch italian bmt sub and 4 subway cookies (the cookies was a huge mistake both to diet and nearly making me throw up). This is probably going to mess up some progress so I definately need to be clean until xmas.
    How can you fit cheat dys and social obligations into a routine?
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    Quote Originally Posted by Ape McGrapes View Post
    OP,

    I want to put my 2cents in.

    First off, besides being too low in protein, your diet was nowhere near 3000-3500 calories. This number isn't so easy to reach. Research your foods and learn their protein and calorie counts.

    Now I graduated highschool at 135lbs @ 6ft. I was about your size. I can upload pictures to show you arre not alone. I didn't have a eating disorder though, just didn't eat towards body building goals, or lift weights. When I wrestled, my last tournament.I was 5 11 @ 127. Wrestling is a very unhealthy sport. I now weigh around 180-185lbs.

    Diet wise do not focus on macros or clean food. You will drive yourself.crazy, and with your current eating issues this will be counter productive. The only thing you should pay attention too is calorie count and protein ammount; to reach your goals. Still dont go overboard with junk food. Moderation is key.

    One thing I tell all people who start out small is "dont compare yourself to others in the gym. Everyone started somewhere."

    Lastly, you will look much better with bigger muscles and higher body fat, both in and out of a shirt, compared to being skinny with abs.

    We all wanted to gain muscle and lose fat in the beginning, but came to find it just isn't possible. Especially for guys with our body type. As hard as it will be for you to build muscle, it will be just as hard to add on tons of fat.

    Good luck, keep your head up, and just focus on you.
    Thanks very much, reall good advice and confidence building-its sometimes a bit intimidating when everyone is lifting twice as much as you.
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    Quote Originally Posted by coolguy1993 View Post
    Thanks very much, yeah I will try option 1 that seems smart
    Hey so one more thing- I had my first cheat day yesterday
    How exactly do cheat days work and how can I minimise the damage?
    I went on a night out, ended up drinking 4 pints of Guinness, lots of Jack Daniels and coke, a six inch italian bmt sub and 4 subway cookies (the cookies was a huge mistake both to diet and nearly making me throw up). This is probably going to mess up some progress so I definately need to be clean until xmas.
    How can you fit cheat dys and social obligations into a routine?
    I think you have too much info going around in your head haha.

    If you are bulking, even slowly, an occasional cheat meal or two a week wont kill you. Eat some pizza and enjoy it! Just use it as extra inspiration to go a bit harder at the gym next session. I try not do cheat days per say but cheat meals. When I'm bulking one to two cheat meals a week is okay. Since you are so skinny i would not worry soooo much about cheat meals. Just dont make every day a cheat day.

    If your're bulking, dont worry so much about booze. They are more damaging to your goals when you are cutting. If you get tanked once or twice a month it shoulnd't be too bad. From what i understand though, alcohol stops fat burning for about 24 hours and protein synthesis (muscle building) while it is in your system. Just keep that in mind. If you dont want to gain fat just have a lower caloie day filled with lean protien and salad. That will make up for the extra calories from the booze. If you can drink spirits with diet soda. Much better than all that ****ty sugar.

    As far as fitting cheat dys and social obligations into a routine goes, its somthing you have to work out. Sometimes it cant be avoided. If you know you have an event where your are supposed to eat a lot comming up, try eating a bit cleaner one or two days before and hitting the gym hard if you can before the event so you can use it as your post workout meal. This will help. If you cant get to the gym that day, just increase the volume (more sets) of your workouts slightly (2 extra sets per exersise) for the 3 days prior. Use the cheat day as a rest day and the extra food will help you grow.

    As far as fitting take out food in when your out with friends its just up to choosing the best option available. At subway ask for double meat on wheat bread. I like roast chicken myself if im being good, or the crumbed chicken if im being bad. Just make sure you get a good serving of protein with your meal. If you make good choices like subway you will be sweet.

    I hope that made sense. Its quite late here and there is a fair bit of info there.


    Id like to offer to help again though and give you something you can follow. As soon as you have enough posts to do private messages, hit me up. I'll help you out and help you get everything sorted-from meal plans and recipies to workout plans.
    ~Get shredded or die trying! The alphamine chapter~
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    Quote Originally Posted by Docmattic View Post
    I think you have too much info going around in your head haha.

    If you are bulking, even slowly, an occasional cheat meal or two a week wont kill you. Eat some pizza and enjoy it! Just use it as extra inspiration to go a bit harder at the gym next session. I try not do cheat days per say but cheat meals. When I'm bulking one to two cheat meals a week is okay. Since you are so skinny i would not worry soooo much about cheat meals. Just dont make every day a cheat day.

    If your're bulking, dont worry so much about booze. They are more damaging to your goals when you are cutting. If you get tanked once or twice a month it shoulnd't be too bad. From what i understand though, alcohol stops fat burning for about 24 hours and protein synthesis (muscle building) while it is in your system. Just keep that in mind. If you dont want to gain fat just have a lower caloie day filled with lean protien and salad. That will make up for the extra calories from the booze. If you can drink spirits with diet soda. Much better than all that ****ty sugar.

    As far as fitting cheat dys and social obligations into a routine goes, its somthing you have to work out. Sometimes it cant be avoided. If you know you have an event where your are supposed to eat a lot comming up, try eating a bit cleaner one or two days before and hitting the gym hard if you can before the event so you can use it as your post workout meal. This will help. If you cant get to the gym that day, just increase the volume (more sets) of your workouts slightly (2 extra sets per exersise) for the 3 days prior. Use the cheat day as a rest day and the extra food will help you grow.

    As far as fitting take out food in when your out with friends its just up to choosing the best option available. At subway ask for double meat on wheat bread. I like roast chicken myself if im being good, or the crumbed chicken if im being bad. Just make sure you get a good serving of protein with your meal. If you make good choices like subway you will be sweet.

    I hope that made sense. Its quite late here and there is a fair bit of info there.


    Id like to offer to help again though and give you something you can follow. As soon as you have enough posts to do private messages, hit me up. I'll help you out and help you get everything sorted-from meal plans and recipies to workout plans.
    Thanks very much thats very kind of you, I'll message you as soon as I can- everyone on this site are so hopeful and friendly.
    In terms of cheating thats great! I don't usually eat out at all but drinking occasionly is important social part. I will hit the gym hard and eat really carefully before and after- maybe even get a bigger gym session tomorrow.
    I'll eat perfectly clean and work hard through December so I can get a night out at Christmas and New Year, but apart from that I should be ok.
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    Hi thought I'd give a quick update. I got weighed today and remained at roughly the same weight as I've been.
    I think I'm going to add an extra 200-300 calories and see how it goes. I've been working out a lot harder and my metabolism will have speeded up- I'm 10kg (about 22 pounds) heavier than 2 months ago so my daily caloric needs will be higher.
    So I've been hitting around 2600-3000 calories (difficult to get exact) so I'll up it a bit adding in an extra sandwich or a few snacks so its around 2800-3200.
    Thanks for all the help so far, the new workout has been great-today was my rest day but I'm still aiming for 3000 calories as I like food!:P
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    Hi so I've been wondering about glucose storage and how to avoid it.
    I try to only eat complex carbs and no sugar except fruit and honey in oatmeal.
    However I did have to eat chocolate cereal today as there was no food in my house.
    How much Hiit cardio should I do?
    I tend to do 10 minutes before each workout (4 times a week). I go on an exercise bike and burn around 60-70 calories in that 10 minutes, is that ok
    In terms of workouts I do 2 2 day splits.
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    Yeah man your totally fine. Its a little bit of cereal it is not going to hurt you at all! Ecspecially since your lifting 4 days a week just dont make it an erday thing. But you need to eat man! Eat eat eat! Idk if your counting macros right now or if thats a good idea for you but myfitnesspal is a great app if you got a smart phone
  

  
 

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