im so tired of being 5"11 and stuck at 160 pounds.... i tried the protein shakes and the weight training. i ended up losing weight. so i said fuck that, im not spending money on the gym until im around 175-180 and learn to eat properly. i find it hard to put together meals that are calorie dense. especially when i live with family that is a little on the heavy side, meaning they buy healthy. anybody have an easy basic daily meal plan that i can use with simple ingrediants id find in my kitchen? i dont mind eating the same food over and over again, the goal is to become my healthy weight """"double post please delete """"
you can lose fat, but not weight IF ... you properly work out to build muscle. you need to eat a protein heavy diet and lift heavy. you need to lift to build mass... this routine has been used for years: http://www.bodybuildingdungeon.com/forums/training-articles/42777-wannabebig-original-routine.html if anything understand the basic concepts behind compound exercises like squats and deadlifts. and remember you grow out of the gym not in it. as far as what to eat specifically... eat food without labels and lots of that. keep white stuff in moderation (i.e. bread, sugar, pasta, etc.).. incorporate nuts and seeds into your diet. if you eat a lot meat at least make sure it's grass fed and somewhat healthy. stay away from protein isolate shakes... at least before you get really going.
The reason you lost weight was probably because you didn't eat enough! When incorporating exercise into your life you must eat more to compensate for the additional energy expenditure. Gaining 15-20 pounds w/o lifting = 15-20 pounds of fat. Fuck that! Get back in the gym, calculate your TDEE, log your foods and eat ~500 additional calories a day. In terms of lifting, compounds are your best friend. Lift 45min/day 3 days a week. Starting Strength is a great routine, but anything dealing with mainly compounds will get you to where you want to be. Eat lots of protein, eat sufficient amount of fat, carbs post workout-these become more necessary as strength increases. Also, not sure what your body looks like..but generally speaking 5'11 160 is a good weight. I'm just barely under 6ft and weigh 162 right now. BF ~10%
5'11 160 is about ideal, you shouldnt want to put on 20 pounds of fat. stay in the gym and build muscle naturally
lol buy some mass gainers such as Serious Mass or some other company. Eat excessive calories but stay healthy and make sure you are not gaining alot of fat
Ben and Jerry or Haagen Daz ice cream and peanut butter are all you need. Sent from my iPhone using Grasscity Forum
the protein shake crap is really only to add more protein into the diet with out a whole bunch of extra calories. a lot of people think oh well I had a protein shake so I don't need to eat a meal today. they don't realize that protein shake is only like what? 200 calories? you need calorie rich foods like whole grains, meats and carbohydrates. Quinoa is a awesome work out food. it has tons and tons of both calories and protein. it is a complete protein also. you also need to make sure you are getting all the vitamins and minerals you need. most of those vitamin pills are Inorganic stuff so the body just flush's it out with out ever using it. you need to eat a lot of veggies and fruits as well as everything else. if you really want some mass you will need discipline not only in the gym but also in the kitchen. I guarantee you will spend more time dealing with the proper diet than you will in the gym. but once you get going properly on both you will start to see some pretty decent gains.
Try and maintain 3-4000 calorie diet. Eat lean proteins (fish,skinless chicken), eat veggies and fruits as snacks. I also like cashews as a snack. Try avoiding wheat! You want to bulk but bulk healthily. I rather be 160 in good shape than 180 pudgy! By the way if your interested in supplements I use the basics, creatine, whey protein, one a day vitamins, and fish oil. I hope you get to where you want brother! Sent from my iPhone using Grasscity Forum
If you really truly have trouble putting on weight, and you can't do it through a clean bulk, I recommend doing a (semi) dirty bulk. You will gain some fat, but once it's over and you cut, you should lose the fat really fast assuming you eat healthy and maintain high protein to preserve the muscle.