I wanna get big lol

driver09

hey everyone

ive been lifting weights now for over 12 weeks with good results but i want more, my goals are to get very big basically

i go to the gym 5 times a week and maybe once to the pool working different body parts every day
i find the gym really addictive and love going and watching my body change week after week,i take a protein/creatine shake post work out

question is diet wise should i be eating really healthy high protein diet or just eat anything i get my hands on lol how many calories should i take in per day?

my diet at the moment isnt the worst its basically
breakfast: bowl of museli,milk
lunch:maybe a sandwich
dinner:4 chicken breasts with rice
after gym:30g protein shack
snack: some fruit in the evening and drinking lots of water

in the gym at the moment i only do weight no cardio but i would like to get my body fat down a few percent
i go quiet hard in the gym ive got a nice routine going but im def trying to stay injury free

so my diet is not the best but not too bad should i keep what im doing or to consume more food everyday for better bulking

is anyone looking for similar results got any advice?

i know the basics like eat lots of eggs,milk,chicken etc etc

would you recommend low weight high rep or high weight low rep for getting big?

Im 21 year old male 6ft 4in 95kg as i stand at the moment

Al_Fernz

I think you should eat more protein rich foods at breakfast and lunch, and up the calories overall, lol.

Also, what routine are you doing? 6 times is overkill based on your goals, lol.

the drifter

Al_Fernz wrote: »

I think you should eat more protein rich foods at breakfast and lunch, and up the calories overall, lol.

Also, what routine are you doing? 6 times is overkill based on your goals, lol.

agreed...

are you following a specific program?

driver09

the drifter wrote: »

agreed...

are you following a specific program?

its not 6 days flat out id have a couple of days quiet light,one day might just be to the pool stream room should have mentioned that

as for program its just what ive picked up from friends that have been doing it longer than myself,its basic arm,chest back,legs routine

@ al totally agree with uping my protein intake for the day,can you explain 6 times is over kill for my goals? my goals are to get big is going to the gym 5 times a week preventing this ,little confused

Al_Fernz

driver09 wrote: »

@ al totally agree with uping my protein intake for the day,can you explain 6 times is over kill for my goals? my goals are to get big is going to the gym 5 times a week preventing this ,little confused

It is preventing this because your protein and overall calorie intake is too low. All the extra training you are doing is using all the available calories as fuel. Hence, this supply of excess calories cannot be used to forge hypertrophy (muscle growth). You need to eat more or train less, or indeed both. Either way, if you continue with your current diet and routine you will not reach your goal of epic hyoooogness, lol.

However, we have yet to establish what exercises you are doing.

Nate--IRL--

Read this 5 times, then ask questions............

GordyR’s Beginners Guide to Bodybuilding

Nate

driver09

Nate--IRL-- wrote: »

Read this 5 times, then ask questions............

GordyR’s Beginners Guide to Bodybuilding

Nate

great help only went over it twice but it did the trick thanks alot

so im def going to take more rest days and up my food intake

djgaillimh

Hey man,

I've been bulking for a couple of months, put on 11lbs since the start of July, which is pretty good, I think. I'm a beginner though so I might not be 100% correct on all the advice below.

Firstly, your dinner is insane. Is that 4 chicken breasts or is that a typo? That's overkill for one meal. Most things I've read say that the body can't process much more than about 50 grams of protein per hour (there's roughly 40-50 grams of protein in a chicken breast), so eating four in one sitting is a bit of a waste!

Forget the muesli at breakfast, you want eggs eggs eggs first thing in the morning.

You want to take in about 1.5grams of protein for every pound you weigh, so in your case that's roughly 300 grams per day.

Here's the diet I've been following (partly robbed from JohnStoneFitness.com):


7:00 am
Protein Shake in 1 pint of Supermilk + 5grams l-glutamine + 5 grams creatine.


8:00 am
Omelette or scrambled eggs with 2-3 eggs (2 eggs on my off days, 3 if I'm working out later).
1 x Banana
1 x Yoghurt


9:30 am Gym


11:00 am
Protein shake in 1 pint milk. Some people use RAM or whatever, but I get along just fine with the whey protein on its own. Maybe throw in some glutamine.


13:00 Lunch
1 x Chicken breast + Veg + Pint of milk


17:30 Dinner
1 x Chicken Breast + Veg + Pint of milk + two yoghurts.


20:30
Protein shake, pint of milk, glutamine.



Other than the odd snack (banana, yoghurt, nuts) that's my diet for the day. Obviously I'm only a beginner so this is by no means definitive and I'm sure there are areas that could be improved (I'm cheating a bit with all the protein shakes). But I seem to be getting results so far.

Generally you should be eating 5-8 small meals a day, with each meal containing about 40-50 grams of protein. Don't worry about the calories, if you're hitting your protein intake, the calories will follow.


With regards the body fat, you can't bulk and cut fat at the same time. So pick one or the other for now and stick with it. I can't really offer any advice on cutting as I've only just started my own regime...

kumate_champ07

add more carbs for mass and a small bit of fat, your protein intake looks fine.

kumate_champ07

unless you are a genetic freak/on the gear, your wasting most of those 4 chicken breasts if you are eating them every day at 1 sitting.

thats maybe 120g of protein, way too much.

djgaillimh

I forgot to mention... if you're concerned about body-fat watch out for beers, stouts and ciders.

You're going to be upping your calories to well over 3000 per day (on workout days - you can go easier on your rest days) so going out on the blitz is not a good idea.

There's 200 calories in a pint of Guinness so if you go out and drink 6 of those badboys you're adding another 1200 calories to your daily total.

Stick to spirits as much as possible if you drink. I've actually quit drinking while I'm doing this...



edit: And one last piece of advice... with regards Creatine, I would advise taking less than the recommended dose. Some of them say you should do a loading phase of 3-5 days, where you take 5grams three times a day. I don't trust the stuff so I cut that down to 2 servings for 2 days and then 1 serving per day after that. And I wouldn't take it for more than four weeks at a time.

I know people will say its safe but I prefer to err on the side of caution...

kumate_champ07

djgaillimh wrote: »

There's 200 calories in a pint of Guinness so if you go out and drink 6 of those badboys you're adding another 1200 calories to your daily total.

I doubt he wants to drink 6 pints each night. 1 mad night a week is fine.

Hanley

kumate_champ07 wrote: »

unless you are a genetic freak/on the gear, your wasting most of those 4 chicken breasts if you are eating them every day at 1 sitting.

thats maybe 120g of protein, way too much.

I'd rather be the guy who wants it so bad that he stuffs his face than the guy who does tons of research and then looks for some perfect "balance".

Hanley

djgaillimh wrote: »

I'm a beginner.....

Forget the muesli at breakfast, you want eggs eggs eggs first thing in the morning....

11:00 am
Protein shake in 1 pint milk. Some people use RAM or whatever, but I get along just fine with the whey protein on its own. Maybe throw in some glutamine....

Don't worry about the calories, if you're hitting your protein intake, the calories will follow....

Without wishing to be bad, you're not in any place to be giving out advice just yet.

You need carbs in the morning. Hell if you're trying to gain weight you need carbs, period.

The casein in the milk will slow down the absorption of the whey, not a great thing to be doing post workout.

Just "hitting your protein intake" won't be enough to get sufficient kcals in. Especially if you're getting them from mostly "clean" sources like shakes and chicken breasts.

And if you're watching your creatine intake so carefully, better stop eating steak!

Best thing ya can do is find out how many kcals you're eating currently, work towards 14 kcals per lb of bodyweight (if you're not there already), then go to 16, then 18. Split it up something like 40:40:20 protein:carbs:fat. If you're gaining too much (ie getting fat) taper back a bit, if you're not gaining up it a bit.

It's not rocket science, just lift big and eat relatively clean foods in large quantities and you'll get there. Only missing element is time.

kumate_champ07

Hanley wrote: »

I'd rather be the guy who wants it so bad that he stuffs his face than the guy who does tons of research and then looks for some perfect "balance".

well im speaking from experience, not just reading/research. Ive done 550g of protein a day for a month, and 350-400g for 3months.

depending on what kind of day I will have, 50/100/150g of protein for the whole day works for me now.

If its your 'job' and you dont wanna take any chances and you can afford to stuff your face round the clock then thats fine.

Hanley

kumate_champ07 wrote: »

well im speaking from experience, not just reading/research. Ive done 550g of protein a day for a month, and 350-400g for 3months.

bodyweight and total kcals?

depending on what kind of day I will have, 50/100/150g of protein for the whole day works for me now.

bodyweight, bodyfat% and total kcals?

If its your 'job' and you dont wanna take any chances and you can afford to stuff your face round the clock then thats fine.

He's having them for dinner.. it's not like he's walking around all day guzzling chicken breasts.

djgaillimh

Hanley wrote: »

Without wishing to be bad, you're not in any place to be giving out advice just yet.

You need carbs in the morning. Hell if you're trying to gain weight you need carbs, period.

True, but I'm concerned about undue fat-gain and don't want to go nuts with the carbs. I omitted the brown bread and yoghurt from my breakfast up there btw. I never feel short of energy during my workout and I'm getting decent results.

Hanley wrote: »

Just "hitting your protein intake" won't be enough to get sufficient kcals in. Especially if you're getting them from mostly "clean" sources like shakes and chicken breasts.

My diet puts me about 750-1000 kcals above my maintenance level, which I think is plenty. Nearly a stone gained since July 6th is pretty decent imo! I only have to keep it up...

Hanley

djgaillimh wrote: »

My diet puts me about 750-1000 kcals above my maintenance level, which I think is plenty. Nearly a stone gained since July 6th is pretty decent imo! I only have to keep it up...

That part wasn't actually directed at you.. but fair play, that's good going!!

True, but I'm concerned about undue fat-gain and don't want to go nuts with the carbs. I omitted the brown bread and yoghurt from my breakfast up there btw. I never feel short of energy during my workout and I'm getting decent results.

See now you're just misleading everyone

kumate_champ07

Hanley wrote: »

bodyweight and total kcals?



bodyweight, bodyfat% and total kcals?



He's having them for dinner.. it's not like he's walking around all day guzzling chicken breasts.

that time when i was at 500+ I would have been 110kg @ 15%
6000cals a day average over 4months

Im now down from 132 to 120kg @13.5%,
figured out how to hold on to less water weight too. Im between 120-122kg most days now but I expect that to go up soon but bodyfat to stay at 14% or get lower.
Im on 3000cals a day average, dairy is my main source of protein. meat prob every 2nd day. pasta. alot of days I make up cals with biscuits/junk but , its just fuel, tasty fuel


getting big isnt rocket science. Its about calories. enough extra so u can gain mass, if u want to gain max mass and dont mind about extra fat then knock yourself out.

protein is a multi million(billion?) dollar industry

driver09

some good advice thanks



would you guys recommend taking protein shakes on non training days?and eating as much on these days?

im a bit worried about getting fat but im sure if i do enough in the gym every second day i should avoid that?



so by using that formula 3762cal's is what i should be aiming for
and about 200-230g of protein that 1-1.5g per lb

my routine involves both free weights and machines being honest in not too sure of the names of the exercises i do ha bt ill look into that and post my full work out routine,

with only doing a workout every second day and working different area's each major area is only getting 1 workout per week.

Magic Eight Ball

djgaillimh wrote: »

With regards the body fat, you can't bulk and cut fat at the same time. So pick one or the other

I keep hearing this again and again but building lean muscle helps burn fat or am I mistaken?

driver09

driver09 wrote: »

some good advice thanks



would you guys recommend taking protein shakes on non training days?and eating as much on these days?

im a bit worried about getting fat but im sure if i do enough in the gym every second day i should avoid that?

Sure, take protein shakes on your off days. 1 gram per lb of bodyweight.

This applies to most people, you will get fat if you don't eat properly. You won't if you eat clean. Common sense but people don't get it. Just look at the average guy down the gym who "bulks" read: is a chubby who benches half his bodyweight.

Cravez

Trevor Coulahan wrote: »

I keep hearing this again and again but building lean muscle helps burn fat or am I mistaken?

Well muscle is metabolically active, meaning muscle requires calories to fuel. The more muscle you have, the higher your metabolism will be compared to someone with less muscle. Higher Metabolism = more calories burning. The extra muscle will help burn calories and in-turn shed the bodyfat but you still need to be giving the body sufficient amount of amino acids from protein sources, if not the body may break down muscle to use for energy. Fat tissue is not metabolically active, it requires a reason for the body to get rid of it. This is usually done by eating less carbohydrates, less calories and eating more protein and healthy fat sources along with increasing your heart rate to a point where your body needs to use the fat as energy.

The best way to tackle the issue at hand is simply:
- Eat more calories, on training days
- Eat less calories and carbohydrates on non-training days
- Eat as clean as you can
- Read the Stickies at the top
- Increase cardio exercise

Thats it

Hanley

Deleted User wrote: »

Sure, take protein shakes on your off days. 1 gram per lb of bodyweight.

This applies to most people, you will get fat if you don't eat properly. You won't if you eat clean. Common sense but people don't get it. Just look at the average guy down the gym who "bulks" read: is a chubby who benches half his bodyweight.

Eat too many kcals regardless of source and you'll get fat.

Yeah, I thought that would go without saying though ?

Edit: That goes under the "eating properly" bit.

corkcomp

Hanley wrote: »

Eat too many kcals regardless of source and you'll get fat.

defo, but a lot of newbie weight lifters / people wanting to pack on muscle seem to forget that yes you can eat a lot but you also have to lift HEAVY weights and work hard to ensure most of the weight gained is muscle mass .. does anyone else think WTF when you see guys necking shakes and mass gainers after a few bicep curls??

kevpants

corkcomp wrote: »

defo, but a lot of newbie weight lifters / people wanting to pack on muscle seem to forget that yes you can eat a lot but you also have to lift HEAVY weights and work hard to ensure most of the weight gained is muscle mass .. does anyone else think WTF when you see guys necking shakes and mass gainers after a few bicep curls??

Yes!

I'd like to find the guy who started the theory that it's all about nutrition and that you need 1lb/2lb/3lb of protein for every kg/lb/oz of bodyweight and shove his protein shaker up his hole.

It's about training more than anything.

I've heard skinny blokes advising skinnier blokes things like "If you don't get an insulin spike post workout you're going to lose muscle". Like WTF? Who the hell cares? Why do people who know NOTHING about training know all these little scientific nuances?

Hanley

kevpants wrote: »

Yes!

I'd like to find the guy who started the theory that it's all about nutrition and that you need 1lb/2lb/3lb of protein for every kg/lb/oz of bodyweight and shove his protein shaker up his hole.

It's about training more than anything.

I've heard skinny blokes advising skinnier blokes things like "If you don't get an insulin spike post workout you're going to lose muscle". Like WTF? Who the hell cares? Why do people who know NOTHING about training know all these little scientific nuances?

Yeah but what do you know?? You gained a **** ton of muscle AND some fat and then had to diet all the fat off. You definitely woulda made better progress doing a clean bulk for a year than just getting ****ing jacked for 47 weeks and dieting for 5.

:rolleyes:

kumate_champ07

heres an idea.
national gym user license.

u start of with a provisional license for 6 months, u can only use a part of the gym with a squat rack, olympic bar for deadlifts/clean and press etc and a bench for flat press. when u clock up enough sessions and make enough gains you can go for your full license after 6 months. you do a theory test on basic nutrition exercise and a fitness test comparing your stats from when u began training. u can repeat if u fail.

if you pass you get to use dumbells and preacher curls and everything else.
your full license also allows you to buy supplements.

Magic Eight Ball

Hanley wrote: »

You definitely woulda made better progress doing a clean bulk for a year

What would you consider a clean bulk?

Roper

kevpants wrote: »

Yes!

I'd like to find the guy who started the theory that it's all about nutrition and that you need 1lb/2lb/3lb of protein for every kg/lb/oz of bodyweight and shove his protein shaker up his hole.

It's about training more than anything.

I've heard skinny blokes advising skinnier blokes things like "If you don't get an insulin spike post workout you're going to lose muscle". Like WTF? Who the hell cares? Why do people who know NOTHING about training know all these little scientific nuances?

I think the point has been corrupted. Pretty much everyone I know who knows their stuff about nutrition quotes that protein statistic to get people to eat MORE protein, as most people under consume in that department. I do think the guy would be better off eating the 4 chicken breasts over a 6-8 hour period, but he's not one of the people that sports nutritionists are aiming at as he's getting lots of protein in.

I've heard things, ridiculous things, like "it's 90% diet" etc. etc. being advised to athletes. That would certainly apply to sedentary people who need to cut down their intake and begin exercising. But I've watched lads get bigger and faster on chocolate milk and burgers, not because they're freaks, but because they're doing 6-8 sessions a week on the pitch, in the ring, on the mats and in the weight room.

There's some funny eating/lifting photos of us at Informed Performance out there which we're not too sure about publishing as not everyone has the same sense of humour as us, but I might stick them on my blog one day.

corkcomp

Roper wrote: »

I think the point has been corrupted. Pretty much everyone I know who knows their stuff about nutrition quotes that protein statistic to get people to eat MORE protein, as most people under consume in that department. I do think the guy would be better off eating the 4 chicken breasts over a 6-8 hour period, but he's not one of the people that sports nutritionists are aiming at as he's getting lots of protein in.

I've heard things, ridiculous things, like "it's 90% diet" etc. etc. being advised to athletes. That would certainly apply to sedentary people who need to cut down their intake and begin exercising. But I've watched lads get bigger and faster on chocolate milk and burgers, not because they're freaks, but because they're doing 6-8 sessions a week on the pitch, in the ring, on the mats and in the weight room.

There's some funny eating/lifting photos of us at Informed Performance out there which we're not too sure about publishing as not everyone has the same sense of humour as us, but I might stick them on my blog one day.

thats very true! If your lifting heavy several days every week calories will be your friend, regardless of source ... The 80 or 90% diet probably does apply to the average punter using the stationary bike for 20 minutes three or four times a week (everybody knows the type I mean:D)

kevpants

Hanley wrote: »

Yeah but what do you know?? You gained a **** ton of muscle AND some fat and then had to diet all the fat off. You definitely woulda made better progress doing a clean bulk for a year than just getting ****ing jacked for 47 weeks and dieting for 5.

:rolleyes:

LOL. So I wasn't fat, I was on a bulk? Wait till I tell my friends!!

Truth though. Too many blokes are 6ft+, 70kg and ripped and think the main thing is to protect the ripped. I'd be concentrating on doing something about the 70kg.

Clean bulking is the online viagra of the fitness world.

I'm currently 6'0 and 214lbs with a bodyfat (guesstimate of 15% thanks to this bloody travelling) and I feel so bloody slow for what I need to do when I'm back home.

Sorry, just ranting at myself...

driver09

ive changed my diet quiet alot

eating 3 eggs every morning and a pint of milk and upped my intake for the day gonna see how it works