Calling all Meatheads

You are completely right man, I'm going to start doing this asap. 3 egg whites, one yolk, and a shitload of turkey and onions, peppers, and broccoli. The jog on Sunday is a great idea as I find that I lay in bed from the time I wake up to the time I go to sleep on Sundays unless I chill with somebody.

 

No eat the yolks, that's where most of the protein is. Egg yolks despite being incredibly high in cholesterol actually help raise good cholesterol and lower the bad. So as long as you're not eating near a dozen a day they're pretty healthy.

Also add cayenne to them, not only does it taste awesome, spicy foods help increase your metabolism.

 

Make something the night before and eat it on the way to school. Fry a few chicken breasts, put some nice seasonings on them, and freeze them. In the morning throw them in the microwave, 2 pieces of good whole grain bread (good bread) and you're out the door. Have a couple veggie burgers in the freezer, chicken patties-you're ready to go.

You have to plan ahead for what you are going to eat. And I'm not saying not to eat what you enjoy-but just eat something-make sure you get 15 to 20 grams of protein with each meal. Have food prepared ahead of time so it is easy to make when you need it. You'll eat better.

 

not really....about 228 calories and 3g of fat for 48 grams of protein (1 serving) in the shakes I've been drinking.

I've been using creatine for about a month, has added some muscle definition but I still haven't gained much weight. I'm what they call a hardgainer....6'4 153ish lbs with 8-9% body fat. Been trying to get up to 160, and no matter how much I eat and workout I still seem to remain the same weight.

 

How would creatine affect me if I were to take it being 6 foot, 260 pounds with a rather slow metabolism?

 

skinny mother fucker im 6'1 and about 180

But yeah pretty everything was covered by Startreken. When i started working out in Grade 9 i was 6' and 185 but it alot of it was fat

 

You're 260lbs? damn I could've sworn I've seen a picture of you and you were a lean motherfucker.

 

Hell no

 

damn, where the fuck have i been


and fuck the patriots

 

fuck YOU! even though thats not my house

 

I was 170lbs a year ago from now, but it was mostly fat from summer 08. Too many beers and too many burgers that summer. Been trying to get built back up with lean muscle. I'm definitely stronger and currently on on week 7 of my program. I think the next phase is where I actually start the mass building exercises. I'd like to be 170ish with the same amount of body fat or less by summer.

 

there is a lot of good info on this thread,
but can i recommend to OP checking out the bodybuilding forum and t-nation forum i think it is..LOTS of info and research, great community there, too

 

i'm a hardgainer also... however there is no reason ectomorphs can't put on 7 pounds of muscle in a year. thats average, more or less can be achieved. a different body type can put on 10lbs give or take a bit.

the key is to be consistent. i've trained with guys like you and i am one(6'1" and 160lbs) and it seems we've been under-eating our whole lives. get some knowledge on nutrition and start counting calories. if you're doing a 1-3 hours of strenuous exercise a day, to put on weight, your diet might call for 3000-5000 calories. thats a lot;twice as much as the average person eats, and 3 or 4 times as much as your puny girlfriend. space it out over many meals.

i'm a cyclist and during the summer i do 4 hours of riding 4-5 days a week. that is commuting to work, riding for pleasure, training, and racing. this kind of exercise calls for 4000 calories a day or more, lots of long chain carbohydrates and protein. also to get this kind of consistent energy output i require a very healthy diet, junk foods are rare.



eat like a professional athlete, get the knowledge they would benefit from by having a nutrionist



also, your workout plan seems pretty solid. there is some stuff i'd do differently(i have different goals though). like putting more space between leg days. i do wednesday and saturday, just legs. i've been doing endurance training for a while, strength training not as long but one thing i've learned is that if you want significant max gains you have to give your body recovery workouts. what i mean by this is that every 4-5 weeks instead of doing a workout at 60% your max weights doing 8 reps, or full distance max exertion on the track, i scale it back about 10% of what i usually do and concentrate on form and focus. after that week i'm back to normal weights and distances and i see gains again without taxing my body too hard to recover.

i specialize in endurance and speed. so not all of what i have to say would necessarily work for you.

 

vapemaster - i have just about the same build as you
6'3" ~155 lbs give or take 5

i don't lift weights or do anything really to GAIN muscle
i ride my bike two miles a day though

i really would like to put on some weight but don't see it happening
mostly because of my motivation level i guess, but also b/c of my ectomorph status.

i probably need to eat more (and obviously, lift if i wanna get big).
i think i eat a lot, but probably need more protein.

 

I have another question. How do I target belly and side fat? My legs are in VERY good shape for a fat man, I rock skinnies and they work on me. My chest and arms are starting to get less fattened as well. It seems like my belly and lovehandles are staying the same/getting bigger.

 

You can't. That's in your genes. You can work on the muscle in those areas but you can't "target fat burning" in a particular area. As you build up the muscle it may look like you getting fatter for awhile (I'm the same way).

But give it a little time. After some time working out regularly and getting some nice cardio vascular work all of a sudden you'll start to lose that belly fat-it happens. It stays there for awhile-but then it starts to disappear.

 

Praise Jesus, my chest, shoulders, upper back, and arms are starting to get sculpted, but my belly is just straight bonkers still so it looks retarded.

 

Make sure you have a good stomach work-out. Keep up with the cardio vascular. It will happen.

 

Good stomach work out as in shitload of ab workouts? I plan on doing that wheel thing with handles and crunches. Will that suffice?

 

The wheel thing is good but-

You can do stomach at home while watching tv and high-

Sit up with hands behind your head
Sit ups with hands on your chest.
Put your hands under the small of your back and bring your knees to your chest
Put your hands over your head holding them under a chair and brink your legs straight up bending at your waste
Put your hands over your head and holding them under a chair do scissor movements with your legs in the air.