Getting bigger, what diet should I have?

BBulletsBaby

Hi guys, I'm 17 and I've always been thin, tall, and lanky. To be completely honest i absolutely hate it. I've always been called lanky and i try to ignore it but then i look at myself in the mirror and i hate myself. I've tried protein shakes but they did crap all. I'm 6 foot 3 and weigh 72kgs my diet at the moment consists of:

breakfast: 5-10 weetbix with milk, and a glass of water.
snack: Usually an apple or two and a muesli bar.
lunch: A couple of salad rolls with another piece of fruit.
afternoon snack: sometimes more weetbix or just junky snacks.
Dinner: ranges but always includes some form of meat or fish with vegetables.

I know this diet isn't great and thats exactly why im posting.
I want to get that bulkier and more muscular look so i can get the girls:D

Any suggestions for a diet plan and workout plan i could stick to so i can get bigger?
Thanks

Roper

Take what you currently eat, double it, then eat some more. If you're putting on some flab, don't sweat it, losing that is just willpower, gaining muscle is harder than that. While you're reading this, eat, and when you're finished, eat more. Drink milk. Lots and lots of milk. Drink so much milk that people think you're an idiot. And when they call you an idiot for drinking so much milk, spit a mouthful in their face and then make a point of licking it off, saying you "don't want to waste the protein". If you get the crap kicked out of you for that, don't sweat it, put beating them up on your list of things to do when you're huge.

Weight gain is eating lots of calories and lifting heavy things repeatedly. That's all.

I

BBulletsBaby

thanks for the advice man, i also just had a thought about rest and exercise, if i want to get more muscular in the process of eating a crapload, how often should i work out? and im getting probably 7-8 hours sleep each night, should i aim for more?
Thanks

Roper

That's fine for sleep. as a rough guide for training

Bench and deadlift one day
Squat and pull up the next.
Repeat. Rest a day in between. Add in fluffy exercises where needed or felt like, biceps, triceps, lower back, abs, but always remember that they're fluffy. If they take away from the 4 I mentioned above then drop them.

digme

Try to aim for about a half pound a week of added weight.
Don't feed yourself like a slob; as you will spend a lot of time trying to get lean down the line.

arybvtcw0eolkf

Putting a diet plan together isn't really my forte so I won't try, anyway most people don't or can't follow 'em because daily requirements change daily!.

Just sticking with your calorie intake - DO NOT start out by doubling (or more) your current daily intake, you'll just feel stuffed, sick and won't last more than a few days.

Eating for bulk is like lifting for bulk, you start out slow and easy.

Work out (roughly if you want) your daily calorie intake then start adding to it over (maybe) a two week period or whatever your comfortable with until you've doubled it.

Eating for bulk over the medium to long term is not easy, but you can make it easier by starting with small steps in your daily calorie intake.

Just one final thing, don't be too hard on yourself. Most 17 year olds burn calories at a truely frightening rate, your like a furnace eating for growth.

Vampireskiss

Its recommended for someone wanting to put on muscle a good calorie ranges is 17-20 calories per pound of bodyweight

here is a generic diet for someone wanting to gain size


Since you are 72kg (72x2.2) you are roughly 159lbs so 3000 cals would be a good amount for you

7.30 Meal 1 3 or 4 large eggs omelete with veg, bowl of oatmeal and a piece of fruit

9.00 train( do a 5x5 program) starting strength or strong lifts

10.00 Meal 2 Postworkout 2 scoops of whey isolate protein and a pint of orange juice or dextrose

12.00 Meal 3 couple of baked potatoes, sirloin steak and mixed veg 2 fish oil caps

3.30 Meal 4 breast of chicken ,2 slices of wholewheat bread a little relish , side a side salad a piece of fruit and 2 fish oil caps

6.00 Meal 5 cup of brown rice, baked salmon fillet, mixed veg

9.00 Meal 6 cup of cottage cheese, mixed nuts(almonds,walnuts etc)a few raspberries and blue berries all mixed together

celestial

Hey OP,

You have LOADS of scope for growth here, not least because you are so young too. I reckon if you follow some or all of what we tell you you'll be up around the 90kg mark in no time - big and strong and ya won't know yerself. As the lads say, get some good quality calories into ya and it's no harm at all to get a few Big Macs in there too if it takes your fancy.

Hit the weights, eat big, think big, and you'll get there.

d'Oracle

Roper wrote: »

Drink so much milk that people think you're an idiot.

I Laughed.
Hard.

token

I went from 71.8kg to 82.4kg in eight weeks as of yesterday eating like roper said and hitting the big lifts. 4 litres of milk a day and as much food good or bad as you can stomach.

abceire

chocolate milk
double cheeze burgers
all the sweets and cakes you want
etc etc

mloc

I'd also think about getting more protein in; your diet has loads of carbs, which is fine if you are looking for mass, but don't forget about getting lots of protein and some good fats (omega 3s, from fish oils and nuts) too.

digme

token wrote: »

I went from 71.8kg to 82.4kg in eight weeks as of yesterday eating like roper said and hitting the big lifts. 4 litres of milk a day and as much food good or bad as you can stomach.

You'd be extremely lucky if it was 4 pounds of muscle out of the 23 pounds weight you put on in that 8 week eating frenzy.

BobbyOLeary

digme wrote: »

You'd be extremely lucky if it was 4 pounds of muscle out of the 23 pounds weight you put on in that 8 week eating frenzy.

Yeah you're probably right. And the 12 or so kilos he put on his bench was magical. Ditto for the squat, deadlift, press and power clean. Get back under your bridge.

Nice work btw Eamonn, hopefully I can emulate something like that over the coming months!

BBulletsBaby

Wow guys thanks for all the help, i guess im just gunna eat , eat , eat and do more eating then. I've had like 2L's of milk today and i expected to feel sick as but i don't so its great:)

I hope soon i will be at that 90kg mark and get some ladies:D

digme

BobbyOLeary wrote: »

Yeah you're probably right. And the 12 or so kilos he put on his bench was magical. Ditto for the squat, deadlift, press and power clean. Get back under your bridge.

Nice work btw Eamonn, hopefully I can emulate something like that over the coming months!

Yes I am right.
The 12 kilos he put on his bench were the result of him getting heavier;stronger and training his nervous system.

g'em

digme wrote: »

You'd be extremely lucky if it was 4 pounds of muscle out of the 23 pounds weight you put on in that 8 week eating frenzy.

Not necessarily, it's very factor dependent - the training history of the individual, the kind of training they're doing, how metabolically primed they are for weight gain.

The "how much can you gain in x amount of time" comes up fairly frequently here and it invariably turns into a heated debate. There's no right or wrong here, much of it is anecdotal, people share their experiences, but there's no harm in people having different points of view

BobbyOLeary wrote: »

Yeah you're probably right. And the 12 or so kilos he put on his bench was magical. Ditto for the squat, deadlift, press and power clean. Get back under your bridge.

Les of that Bobby. If you've a problem, report it, but you don't need to call someone a troll just because they don't agree with you. You know token in RL, you know the circumstances of his training, if you disagree with someone who says his gains are unrealistic debate the point properly, otherwise it just looks like a regulars' circle jerk

BobbyOLeary

Apologies G'em. I just know the work Eamonn's put in for that weight gain so I guessed I was annoyed. My bad.

Hanley

digme wrote: »

Yes I am right.
The 12 kilos he put on his bench were the result of him getting heavier;stronger and training his nervous system.

You probably are right tbh. Afaik (and I'm open to correction) he started a strength block having not really dedicated much time to it before, so when ya gain 12kg of any sort and dedicate time to strength training, you're going to get stronger Even if it's not all muscular weight that you gain (I don't actually know what ratio of muscle to fat token gained, but my point in relation to strength gains still stands).

digme

g'em wrote: »

Not necessarily, it's very factor dependent - the training history of the individual, the kind of training they're doing, how metabolically primed they are for weight gain.

The "how much can you gain in x amount of time" comes up fairly frequently here and it invariably turns into a heated debate. There's no right or wrong here, much of it is anecdotal, people share their experiences, but there's no harm in people having different points of view


Les of that Bobby. If you've a problem, report it, but you don't need to call someone a troll just because they don't agree with you. You know token in RL, you know the circumstances of his training, if you disagree with someone who says his gains are unrealistic debate the point properly, otherwise it just looks like a regulars' circle jerk

No gem; it's not factor dependant at all.If you were talking about less than 4 pounds; as opposed to a number greater than 4;only then are factors relevant, but you are not.
Bobby the simple fact is; under the very very best of conditions your not going to add more than 1 ounce of muscle a day, and that won't last very long.
Maybe 1 or 2 years or less.The very best 'lucky' people can put on 20 pounds of muscle a year and factors as gem has pointed out will soon make that number less and less over a very short period of time.

g'em

digme wrote: »

No gem; it's not factor dependant at all.If you were talking about less than 4 pounds; as opposed to a number greater than 4;only then are factors relevant, but you are not.

So you're unequivocally saying that a person cannot gain 4+ lbs of muscle in 8 weeks?

See, this is where I have to ask for proof of that kind of claim. Peer-reviewed scientific proof please.

The thing is, you'll be hard to find it, and I'd be hard-pushed to find any to refute it either. To the best of my knowledge I don't think any such paper has been published becuase we don't know what the rate of muscle gain is under any given set of circumstances (which by the way is always factor dependent - diet, rest, training, these all influence muscle and/ or fat gain, if this wasn't the case we'd all have equivocal gains and losses irrespective of training history). I don't like the use of absolutes in this debate simply because we can't prove them either way.

Will Heffernan

I'll make this as concise as possible (as I have a habit of crapping on endlessly) and if it is too concise (as in I skip something that appears to be important...tell me...and I will revert back to crapping on).

1. You need to approach this in stages/phases...I get a lot of people like yourself you come in like yourself who say...I want to be a bodybuilder, I want to be a powerlifter, I want to be huge, I'm 72kg and I want to weigh 100kg...well if your goal weight is a muscular 100 kg...you need to be a muscular 75kg first...then a muscular 80kg...then a muscular 85kg...do you see where I am going with this? Set yourself realistic goals and check them off on your way to your ACTUAL goal. If your dream is to win an All Ireland...your first goal needs to be to hold down your place on your club team...get on the county panel (if you were from Kerry...that would also help) and on and on it goes. Having a goal of winning an All Ireland doesn't help...having a goal of being a muscular 100kg doesn't help either...those are dreams.

Note: See what I mean about crapping on endlessly? This is me trying to be concise...I am crap at concise.

2. Know where you are starting...you can only use directions if you have a starting point. For me the starting point is always the same...whether its bulking on trying to get leaner...what do you weigh and what are your skinfolds...if you don't know those...how do you know where you are going? If you aren't assessing you are guessing.

3. Don't change everything at once....change one thing at a time....whether it is bulking or leaning out people do pretty much the same thing...if they are bulking...they eat more and train more....if they are leaning out...they train more and eat less. This is retarded. If you are bulking...what is the point of consuming an extra 500 calories a day if you are burning an extra 500 calories a day...that's called the status quo...you've changed everything and nothing has changed at all. The leaning out version of this is funnier to watch...this is where you burn an extra 500 calories a day in training and consume 500 calories less...creating a 1000 calorie deficit right from the get go...you run your body into the ground in about 10 day to 2 weeks...and you'll be reaching for the pizza and block of dairy milk and taking 2 weeks off training in no time.
If you do step 2 and make an adjustment to your diet for example...your weight will go up or down or stay the same and your skinfolds will go up and down or stay the same...if your weight is going up and your skinfolds are staying the same...brilliant...keep doing that...if your weight is going up and your skinfolds are going down....extra brilliant....keep doing that but add more milk and double cheeseburgers...if your weight is staying the same and your skinfolds are going up...that is bad...you're losing muscle mass and getting fatter...I won't go through every variation...I'm sure you get the idea. The other option is just the same...change your training and see what happens to your weight and skinfolds....I won't go through these variations either.

4. If you do step 2 the rest is easy...if you do step 2 and you tell me you are bulking then I either want your weight to go up...or your skinfolds to go up...at first I don't care which it is...because either of those things happening mean you've created a calorie surplus...you can't make fat or muscle without that calories surplus.


5. I like step 2 because it allows me to set a skinfold 'range'...what I mean here is that if you are Orca fat...I don't want to hear about you bulking...if you are a skinny beanpole without an ounce of fat....I don't want to here about you bulking....get in 'range'...from experience I think that range is 80mm to 120mm...the way I use that range is that from 80mm you can eat and eat and at 120mm you are going to have me draw a close to you happy meals and chocolate milk and you are going on a diet...it allows me to control peoples 'bulking' in a more structured way...with athletes it is sport, position and individual dependent...but in short I set a much tighter range. In practice what happens is that for example I start with a rugby player who is 95kg and 12-15% who needs to be 12-15% bodyfat and 100kg...he's roughly 80mm at 12%...he eats and trains his way up to 100kg and is maybe 100mm at that weight...he's put on 5kg....now most of that is fat BUT some of that is muscle...we diet or train him back down to 80mm and he's now 97kg....then we do it again...he goes back to eating and training his way up to 100mm and is 103kg...diet or train him back to 80mm and 99kg....can you guess what we do next?

So anyway...that's my attempt at a concise answer to your question.

token

For the record in 8 weeks.

Bodyweight : 71.8kg -> 82.4kg
Bench : 77.5kg -> 90kg
Squat : 90kg -> 115kg
Press : 55kg -> 65kg
Powerclean : 77.5kg -> 90kg
Deadlift : 130kg -> 160kg

Missed 95kg bench by about 2 inches couldn't lock it out. Al most 95kg on the powerclean as well. Got 170kg deadlift to my lower thigh on the deadlift but again couln't lock it out. I'm a little disappointed in my squat but I have some inbalance issue's I need to iron out over the next few months (need to bring my front squat up). I'm very happy though overall with those increases in that short pace of time. I had done starting strength before and had done reasonbly okay for myself but I didn't eat enough.

Yes I did put on a good bit of fat but nothing like

"You'd be extremely lucky if it was 4 pounds of muscle out of the 23 pounds weight you put on in that 8 week eating frenzy. "

I was a skinny fat 72kg starting off I'm going to start eating clean now and expect to be a very lean 77kg in a few months. If I tried getting to a lean 77kg eating clean It would have taken me four times as long.

EDIT: I did have calpier reading done by Will at the gym and it went from 14mm to 20mm around my waist. I don't know what percentage increase that would correspond to.

Hanley

token wrote: »

For the record in 8 weeks.

Bodyweight : 71.8kg -> 82.4kg

EDIT: I did have calpier reading done by Will at the gym and it went from 14mm to 20mm around my waist. I don't know what percentage increase that would correspond to.

Assuming it was with an accumeasure caliper, and you're in the 21-25 age bracket, you went from an LBM of approx. 61.7kg to 65.92kg... Good going in other words!

Will Heffernan

token wrote: »

For the record in 8 weeks.

Bodyweight : 71.8kg -> 82.4kg
Bench : 77.5kg -> 90kg
Squat : 90kg -> 115kg
Press : 55kg -> 65kg
Powerclean : 77.5kg -> 90kg
Deadlift : 130kg -> 160kg

Missed 95kg bench by about 2 inches couldn't lock it out. Al most 95kg on the powerclean as well. Got 170kg deadlift to my lower thigh on the deadlift but again couln't lock it out. I'm a little disappointed in my squat but I have some inbalance issue's I need to iron out over the next few months (need to bring my front squat up). I'm very happy though overall with those increases in that short pace of time. I had done starting strength before and had done reasonbly okay for myself but I didn't eat enough.

Yes I did put on a good bit of fat but nothing like

"You'd be extremely lucky if it was 4 pounds of muscle out of the 23 pounds weight you put on in that 8 week eating frenzy. "

I was a skinny fat 72kg starting off I'm going to start eating clean now and expect to be a very lean 77kg in a few months. If I tried getting to a lean 77kg eating clean It would have taken me four times as long.

EDIT: I did have calpier reading done by Will at the gym and it went from 14mm to 20mm around my waist. I don't know what percentage increase that would correspond to.

Who the hell are you and when did I do your skinfolds? I hate bloody 'usernames'. Token...PM me at least and tell me who you are.

token

Heh! Sorry I should have clarified. The Will that coaches at Crossfit Ireland did my measurements and also shouted at me alot during the last 8 weeks.

Will Heffernan

token wrote: »

Heh! Sorry I should have clarified. The Will that coaches at Crossfit Ireland did my measurements and also shouted at me alot during the last 8 weeks.

Awesome...I like the sound of this guy already.

I not only like the sound of my own voice...I even like the sound of my own name.

Well done and keep up the good work....to Will I mean...well I suppose you deserve some credit.

digme

That's the problem we have right there.
You like to think muscle is so easy to gain.You have to work your ass off for 3 years for you to even look anyway lean.If you knew how protein turnover worked and how cycles inside the human body worked you would agree with me.Some cycles take 7-10 minutes; others 100 days ;others again 180 days and others again 1000 days.Bobby added water and fat and a few pounds of muscle.
I'm realistic; your not.As you said there is no point in posting a scientific journal.

Will Heffernan

digme wrote: »

That's the problem we have right there.
You like to think muscle is so easy to gain.You have to work your ass off for 3 years for you to even look anyway lean.If you knew how protein turnover worked and how cycles inside the human body worked you would agree with me.Some cycles take 7-10 minutes; others 100 days ;others again 180 days and others again 1000 days.Bobby added water and fat and a few pounds of muscle.
I'm realistic; your not.As you said there is no point in posting a scientific journal.

What was this post in reference to? I am not great at the interweb so I'm not sure if we are having an argument or not?

I want to pick this to pieces anyway but I'll hold back until I know whether you are talking to me or not.

1. Muscle isn't 'easy' to gain...but putting in place a 'structure' to optimise muscle gain is.

2. Getting lean is much easier...if all else fails....starvation works every time.

3. If you want to seriously have a conversation regarding protein synthesis and degradation in the human body and it relevance to training and nutrition...that would be awesome.

g'em

digme wrote: »

That's the problem we have right there.
You like to think muscle is so easy to gain.You have to work your ass off for 3 years for you to even look anyway lean.If you knew how protein turnover worked and how cycles inside the human body worked you would agree with me.Some cycles take 7-10 minutes; others 100 days ;others again 180 days and others again 1000 days.Bobby added water and fat and a few pounds of muscle.
I'm realistic; your not.As you said there is no point in posting a scientific journal.

Ah here. I'm losing my patience for you now. You reported a post on this thread claiming that the regulars are bullys and have chips on their shoulders and then you come along and post something like this? Never make assumptions about fellow posters knowledge digme, really.

Away with you, the regulars can do as they wish from here on in afaic.

digme

This is not a game called catch the other poster out.
I said he put on 4 pounds of muscle if he was lucky;then all hell broke loose.What stance are you looking to take here?That bobby's friend added kilos upon kilos of muscle in 8 weeks?What's your position on that?I know how the body works; I don't need to be told how it works.
Talk a few home truths and the place goes into free-fall; jesus christ your all so defensive.

token

The mirror tells me I put on a better ratio of 4 pounds of muscle to 23 pounds of fat and no I'm not delusional. If I only put on 4 pounds of muscle and improved my deadlift by almost 40kg maybe I'm more talanted than I thought.

digme

An example of what is realistic of what you put on.
For every 1 gram of glycogen will result in 3 parts water.
So for the average body builder you would hold say 800 grams of glycogen and 2400 grams of water which equals 7 pounds.
So you have 4 pounds muscle, 7 pounds water/glyogen, and 12 pounds fat.
But that's just a guess; but I don't think I'm that far off.If anything it's probably more fat and less water.

d'Oracle

digme wrote: »

This is not a game called catch the other poster out.
I said he put on 4 pounds of muscle if he was lucky;then all hell broke loose.What stance are you looking to take here?That bobby's friend added kilos upon kilos of muscle in 8 weeks?What's your position on that?I know how the body works; I don't need to be told how it works.
Talk a few home truths and the place goes into free-fall; jesus christ your all so defensive.

Out of curiosity, What credentials have you got that you "know how the body works"?

BobbyOLeary

digme wrote: »

This is not a game called catch the other poster out.
I said he put on 4 pounds of muscle if he was lucky;then all hell broke loose.What stance are you looking to take here?That bobby's friend added kilos upon kilos of muscle in 8 weeks?What's your position on that?I know how the body works; I don't need to be told how it works.
Talk a few home truths and the place goes into free-fall; jesus christ your all so defensive.

By the by, do you know me in real life? Usually people don't foster such a passionate dislike for me unless they've seen me in the flesh.

Anywho, I had a big reply in my head but screw it, it's Christmas and teh interwebz doesn't really matter. Token has gotten stronger and heavier so it's win win for him. You've got the chance to scare me with big words like protein turnover so I guess it's win win for you too. Have a good Christmas anywho. Make sure you don't get too fat, it takes 3 years to get lean again apparently.

digme

I've not taken a dig at anyone in this thread,only you have done that.
And now you take the easy way out by personally attacking me once more.
Happy Christmas either way.

gabgab

Eating frenzies, Glycogen, Happy Christmas.

The OP asked how to get bigger, in his quest for more ladies. He has also suggested that he would like to be 90kg. Nothing in there about being 90kg and ripped.

These threads always make me laugh, well done Token you fat fool. Look how fat you are now, you will never get it off and with all those eggs and milk will probably explode.

mloc

gabgab wrote: »

These threads always make me laugh, well done Token you fat fool. Look how fat you are now, you will never get it off and with all those eggs and milk will probably explode.

Sigh.

BBulletsBaby

wow.. ahaha

token

Hey this got a little out of hand OP

For workout program Starting Strength is pretty damn good. This wiki site has loads of info but I would recommend buying the book also.
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

For eating motivation
http://70sbig.com/

Start with clean foods + 4 litres of milk. That'll keep you going for a long while. If your weight pleateaus then and you want to keep going add in some dirty calories. If you do this for a few months hit the lifts hard & drink milk you'll put on weight. Losing fat is easier than putting muscle on so don't get too occupied about putting on a bit of fat.

fatal

Now that the personal feelings and christmas wishes are aside,back to the OPs original question.
Based on my own experience,I echo Roper's advice i.e. eat and lift big to get big.

mindaugelis

i will give you my diet

8.00 whey protein 60g oats 100g (cant eat eggs)
11.00 chicken breast 200g rice 100g vegetables
2.00 same
5.00 same
7.00 gym
8.30 whey protein 60g and carboplius 60g (or more)
10.00 - 11.00 cottage cheese 200- 300g

chicken, tuna or beef