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Suggestions on getting bigger

firefighterdb

New member
I'm new at lifting somewhat and need suggestions on gaining mass. I way 175 and would like to get around 190. I have a good diet but trying to not get a gut from alot of calories..need all the help i can get
 
Weigh.

What is your diet like presently? Please post what you are eating in a typical day. A good beginners lifting routine is the 5x5.
 
i try to eat 3 to 4 meals a day...i have 1 cheat day a week. I eat mostly ckicken of fish with vegetebles. A couple of protein drinks a day. 22 grams protein a drink. I take celltech also. I juswt ordered some tbomb 2
 
oh also i the matrix bench workout...I am a firefighter so i work one day and off twoo but cant get to the gym on off days. so i have been workingout hard on my days at work. doing chest and legs on the same day...then swapping every shift with bi or tri's
 
firefighterdb said:
i try to eat 3 to 4 meals a day...i have 1 cheat day a week. I eat mostly ckicken of fish with vegetebles. A couple of protein drinks a day. 22 grams protein a drink. I take celltech also. I juswt ordered some tbomb 2
Click to expand...

Ok you are on the right track definitely but you could probably make some changes that will yield some quick results for you. If no one has told you yet, its about 80% diet and 20% training. Supplements only give you a 1-3% boost to get you thru a plateau or push you beyond the genetic matrix.:food:

So you said you aim for 3-4 meals, mostly lean meat and veggies plus 2 protein shakes daily.

I'm getting the sense that you never really tracked your daily intake for a week or so. You should probably figure out exactly how many calories you are getting a day plus your daily macros (fat/carbs/protein). To get bigger, increase intake slowly (300-500 calorie daily intake increase with increases made on a weekly basis) until you start seeing gains. If you are gaining too quickly and putting on fat then drop the calories a bit.

Try to get more like 5-6 meals daily. I personally eat 6 times - meals every 2 hours from 8am-6pm. Also, although lean meat and veggies are awesome don't forget that eggs, cottage cheese, natural pb, olive oil, and nuts can be your friend also. As far as protein shakes, whole food is better but I would DEFINITELY get one shake in post work (preferably whey and ~40g protein) and one shake in pre-bed (preferably casein and ~40g protein).

If you do all this then I can guarantee you will gain.
 
here's my cutting diet. It's about 4300 cals, so it may need some adjusting and removing of some things..also you'll want to possibly lower the protein intake and up the carb intake.


Meal 1 75g protein, 60carbs
Meal 2 75g protein, 60 carbs
Meal 3 75gprotein, 60carbs
Meal 4 75g protein, 60carbs
Meal 5 75g protein, 60 carbs
Postworkout 60g waxymaize 60g whey protein
+ 1 65g whey shake during the day


All meet requirements for protein or carb servings:
PROTEIN:
11-12oz chicken
13oz tilapia
10-11oz ground turkey
10oz tuna
13oz shrimp
16oz egg whites (this is 50g protein)
1 meal may occasionally be substituted for a meal replacement shake of (3oz dry oats, 75g whey protein, water, 20 raw almonds)

CARBS:
9-10oz rice
10oz sweet potato
3oz dry oats
9oz banana
8oz acai berries

FATS:
Fats 60-80g per day
1 tbsp olive oil
1 tbsp UDOS's oil
1tbsp almond oil
1 tbsp macadamia nut oil
grape seed oil

VEGGIES: 4 cups of broccoli/greenbeans/asparagus/spinach/onions/peppers/mushrooms per day
 
I have a metabolic calculator and I decided to see what "it" suggests, and to gain weight you should be consuming 2867-3117 calories per day to gain weight
Oh and a quick way to set the path to achieve your goals I found out is to eat for your target weight in protein.
If you want to hit 190lbs, then consume 190grams of protein per day. I forgot about the carbs and fat, I will dig for that when I get home unless someone else could chime in.
MK9
 
If you really want to gain weight eat, and eat a lot, and lots of it! a slice of cheese pizza is 400 calories..
On the flip side, a nice plate of rice and beans with stewed potatoes and some chicken and avocado will work wonders as a post workout meal.
You gotta eat big like that.. If there is a local Asian market, hit up the Soba noodles, just look carefully at the sodium content as some brands are high and others are next to zero, ok maybe 25-30 mg's per 100grams.
However 100 grams of this stuff gives you ~70grams of carbs, 12 grams of protein, and is cranking out 300 some odd calories, thats just those noodles.. Throw in 2 hard boiled eggs, a protein shake mixed with some greens+ for dinner, and you are well on your way!

I mean if you go nuts and eat burgers and all that stuff its all processed foods you know, not the healthiest.
Speaking of nuts, buy some bulk mixed Unsalted ones, 1/3 of a cup is approx 250-300 cals, nice amount of protein, and good fats.
 
firefighterdb said:
I'm new at lifting somewhat and need suggestions on gaining mass. I way 175 and would like to get around 190. I have a good diet but trying to not get a gut from alot of calories..need all the help i can get
Click to expand...

Your joking me? you say you're trying to bulk, but not get a gut from eating calories?
 
if you do a true bulk, some fat will come. if u wanna keep fat to a minimum, jump rope. it does the trick for me everytime
 
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