Salvicx
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I'm looking for the best PH I can legally buy for bulk. I've been lifting sense I was 14 I'm 20 now. Ive gotten to 135ish and I'm looking for a boost because I've stopped gaining for the last year.
Then up calories. Don't forget to factor excercise into your tdee as well. Eat more than your tdee and you will grow, it's how we work. Google tdee calculator and answer the questions honestly.I eat from 2600 to 3000 calories a day. I don't run around or work out for more than an hour. I sleep 7 to 10 hours a night. I take rest days as I feel I need them. I hit the bag. I pay attention to what I eat I'd consider myself healthier than most.
You don't want to have to rely on drugs or supplements every time you reach a plateau, or you will inevitably end up adding more and more PHs, then steroids, etc every time progress slows or stalls. You are still very young, and have a lot of room to grow and progress naturally. Take the time to figure out how to grow with proper food and training, you should have plenty of room to progress. Once you figure out how to keep progressing and break through plateaus a few times, then maybe think about extra stuff, but establish your base, knowledge, and strategy before, so you can use them as a tool to further your progress, not a crutch you depend on for them.I haven't taken a week off in a while. I'll raise my calories. I used to be stuck at 120 but it feels like I've hit that wall again. Creatine helped a lot and I've made a decent foundation. I don't want to be stupid about it I just want a boost.
You are calculating your calories wrong. At 135 theres no way you don't gain on 3000 calories and also you say between 2500-3000 which is a huge difference. I know what youre going through so I'm gonna help you out.I'm looking for the best PH I can legally buy for bulk. I've been lifting sense I was 14 I'm 20 now. Ive gotten to 135ish and I'm looking for a boost because I've stopped gaining for the last year.
If he needs a lot of calories to gain weight, and apparently struggles to eat enough to gain weight, I don't see a need to go with chicken and protein shakes as his primary sources of protein. They're great, but they're all lower in calories than something like eggs or beef as a whole. I also don't know why he needs low fat milk if his focus is gaining weight and maximizing calories. He doesn't need to eat chicken, rice, and steamed vegetables every meal. That's is, IMO, not the ideal bulking diet for a hard-gainer who struggles to eat enough, and it will only make eating enough to grow more difficult and tedious. There's nothing wrong with rice and chicken, I eat them all the time, but I don't think you need to eat them twice a day while bulking and struggling to gain weight. Higher calorie and fat foods are his friend here really. Whole eggs, beef, milk, peanut butter, etc.You are calculating your calories wrong. At 135 theres no way you don't gain on 3000 calories and also you say between 2500-3000 which is a huge difference. I know what youre going through so I'm gonna help you out.
Get a rice cooker and a scale to weigh food. Eat 300gr of rice splitted in to 2 meals with 1 chicken breast on each plate. Fill up with some steamed/boiled veggies , this is lunch and dinner.
Breakfast you go with some low fat milk and 100gr of oats with 3 eggs on the side.
Drink 2 protein shakes each day.
This is 2000+ calories depending on the weight of the chicken. I would assume you don't need more than one more meal here to gain weight.
Eating a lot of calories is one thing and eating a lot of food another. Are you telling me you eat more than this and don't gain weight at 135lbs?
Yeah but as a small guy I would suggest carbs. I used to have his problems but at maybe 155 lbs back in the days and not eating comes down to bring lazy. It's hard to eat a huge plate of food but you don't need to Finnish it at once. If you get too full you leave it 20 minutes or maybe hours and then Finnish. Your stomach will get used to more food and it'll get easier. I was not telling him to eat this though but instead was giving an example how much clean food you can eat to only get 2000 calories. I do however suggest to buy a scaleIf he needs a lot of calories to gain weight, and apparently struggles to eat enough to gain weight, I don't see a need to go with chicken and protein shakes as his primary sources of protein. They're great, but they're all lower in calories than something like eggs or beef as a whole. I also don't know why he needs low fat milk if his focus is gaining weight and maximizing calories. He doesn't need to eat chicken, rice, and steamed vegetables every meal. That's is, IMO, not the ideal bulking diet for a hard-gainer who struggles to eat enough, and it will only make eating enough to grow more difficult and tedious. There's nothing wrong with rice and chicken, I eat them all the time, but I don't think you need to eat them twice a day while bulking and struggling to gain weight. Higher calorie and fat foods are his friend here really. Whole eggs, beef, milk, peanut butter, etc.
Carbs are great too, but it's easier to get 2000 calories from whole eggs, beef, and rice then it is from chicken breast and rice. I wasn't saying cut out the carbs, just utilize more fat/calorie dense protein sources. Frankly, he doesn't need to place his primary focus on eating "clean" IMO, but on eating enough to grow. Of course, don't eat 3k calories of ice cream, but there's a middle ground between pigging out and eating only chicken breast, rice, and vegetables.Yeah but as a small guy I would suggest carbs. I used to have his problems but at maybe 155 lbs back in the days and not eating comes down to bring lazy. It's hard to eat a huge plate of food but you don't need to Finnish it at once. If you get too full you leave it 20 minutes or maybe hours and then Finnish. Your stomach will get used to more food and it'll get easier. I was not telling him to eat this though but instead was giving an example how much clean food you can eat to only get 2000 calories. I do however suggest to buy a scale
I feel you, he can definitely go down on the rice but I would still start eating a little more slow working carbs then he normally does so he'll feel more full and kinda get used to ItCarbs are great too, but it's easier to get 2000 calories from whole eggs, beef, and rice then it is from chicken breast and rice. I wasn't saying cut out the carbs, just utilize more fat/calorie dense protein sources. Frankly, he doesn't need to place his primary focus on eating "clean" IMO, but on eating enough to grow. Of course, don't eat 3k calories of ice cream, but there's a middle ground between pigging out and eating only chicken breast, rice, and vegetables.
I eat from 2600 to 3000 calories a day. I don't run around or work out for more than an hour. I sleep 7 to 10 hours a night. I take rest days as I feel I need them. I hit the bag. I pay attention to what I eat I'd consider myself healthier than most.
I agree with everyone here that you need to eat more. 2600-3000 calories might sound like a lot, but it isn't that much for someone trying to gain muscle.I haven't taken a week off in a while. I'll raise my calories. I used to be stuck at 120 but it feels like I've hit that wall again. Creatine helped a lot and I've made a decent foundation. I don't want to be stupid about it I just want a boost.
That's the thing, I'm not saying eat less rice, just instead of eating chicken breast with it twice a day, replace one serving of chicken with whole eggs, or ground beef. Don't worry about low fat milk, etc.I feel you, he can definitely go down on the rice but I would still start eating a little more slow working carbs then he normally does so he'll feel more full and kinda get used to It
Not working out for more than an hour? Sounds like you need to try a good strength program which always help me put on size especially with the long rest periods. Try 531.
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