Really trying to make some progress here with muscle wieght gain for a possible show in the next 16 months (maybe) . Right now I am 6-4", between 238-241 (depending on which scale I use and the specific gravity I am in )and about 15% bdyft. Obviously the goal is to pack on as much muscle as possible for a natural 33 yr old without the additional spare tire. Here are my questions:

1. Right now my calories are hovering around 3000 should it be more (protein is at about 360ish)?

2.What other supps are absolutely critical for max weight gain? (I am on Kre-alkalyn 10 g (creatine) and 4-ultra 40 per meal, ZMA at bedtime)

Now here is my daily diet: (7 meals and I am a slow eater....aarrgghh)

meal 1: 6 eggs (2 whole), 1/2 c oatmeal with 1% milk

meal 2: 2 scoop UMP 4tbl heavy whipping cream

meal 3: 10 oz canned chicken in lite miracle whip on whole wheat bread, 1/2 c cottage cheese

meal 4: 20 gram protein bar

meal 5: 2 scoops MP 4 tbl heavy whipping cream

meal 6: 10 oz red meat (lean) 1 baked potato , salad with fat free dressing

meal 7: running out of food ideas at this point but it usually ends up being...2 scoops MP w/ 4tbl heavy whipping cream

My goal this year is 250+ lbs. maintaining the same or less fat % so I can compete at ??? not sure what weight I would be but since I am so tall the bigger the better, right? I have just began a new training of mon wed fri and repeat, mass building exercises only rep range for large muscle groups 4-6 and 8-12 for smaller more dense muscles (abs, calves, forearms, tris)and I will use this plan for 4-6 weeks then re-evaluate at that point.

Any help is very much appreciated, there are so many schools of thought out there it gets somewhat confusing....

not ENOUGH food. I am 150 at about 7% and I am clean gaining on about 3,000 cals (for now), 240P/345CHO/60F. I monitor morning weight and on this my weight has actually dropped a pound this week, so Ill be upping carbs soon if that continues....

Your protein is about right for your lean mass. Carbs would be WAY higher on a clean gain in my estimation, it would be around 495 spread over 7 meals evenly. I know you'll freak on that number, but if protein is not overeaten and yours is about right, 1.75 x lbm (yours is 204 lbs), you can handle more carbs as long as they are the RIGHT ones.

I dont see you gaining a single pound on what you are eating now. I know I wouldnt....

Carbs sources, use brown rice, yams, oats and white potato post workout, you'll start to grow....and if you keep cheat meals to a minimum you wont gain that much fat, should do 2 to 1 muscle to fat if not better than that...

Give it a try.....


Good Luck

quote:

Carbs would be WAY higher on a clean gain in my estimation,

Yep Jason, I agree 100%. This is the scenario posed by some of the "Flex" mags, too much protein, not enough of anything else.

I'll post something of the change up, but running short on time. Some of the meals would be cut in half on the protein and scrap the protein bar. Carbs need to be higher.

quote:

Originally posted by Frank:

quote:

Carbs would be WAY higher on a clean gain in my estimation,

This is the scenario posed by some of the "Flex" mags, too much protein, not enough of anything else.

Its really bad all I see are diets really high in protein and lacking in everything else. Atkins sure did a number on our dieting strategies. Trust me back in the day of Reeves and Arnold carbs were eaten in plentiful amounts...

I used to do this too, this offseason should be my most productive ever....

Ok, like J and Frank said, this is not really a lean "gainer's" diet. This is more of a "i am cleaning up my diet and getting ready to shed some winter fat" diet. You are a big dude, therefore you need some bigger calories. You have to have a caloric surplus to put on size, but you have to have a quality source to mainly put on muscle. This is your diet that you posted:

quote:

meal 1: 6 eggs (2 whole), 1/2 c oatmeal with 1% milk

meal 2: 2 scoop UMP 4tbl heavy whipping cream

meal 3: 10 oz canned chicken in lite miracle whip on whole wheat bread, 1/2 c cottage cheese

meal 4: 20 gram protein bar

meal 5: 2 scoops MP 4 tbl heavy whipping cream

meal 6: 10 oz red meat (lean) 1 baked potato , salad with fat free dressing

meal 7: running out of food ideas at this point but it usually ends up being...2 scoops MP w/ 4tbl heavy whipping cream

Remeber, your goal is to put on MUSCLE. You need quality calories. Now try this:

Meal 1: 3 Whole eggs, 3 egg whites, 1.5 cups (dry) oatmeal

Meal 2: 1 scoop UMP, 3 scoops Mass Maker, 1 serving EFA Gold (Beverly)

Meal 3: 6 oz Lean Beef, tuna,or chicken, 2 cups cooked Brown Rice, 2 cups green salad /2 tbsp olive oil & vinegar

Meal 4: Same as meal 2

Meal 5: 6 oz Lean Steak or Chicken breast, 10 oz. Yam/Sweet potato w/ 1 tbsp Smart Balance Butter, 1 cup chopped broccoli

Meal 6: same as meal 2

Meal 7: 1 cup low fat Cottage Cheese (assuming you are not lactose intolerant), 1 whole small grapefruit, 1 cup strawberries.


Also, you are taking 4 Ultra 40 w/ every meal. ZMA is fine, but you would gain benefits better on this product coupled w/ decreased caloric intake. Personally I would ditch the ZMA and opt for Density used in between meals or during your workout.

This is a LOT of food and seeing as how you eat slowly, you are gonna have to CRAM a lot of it down. But down it needs to go. OK? Get to work my friend and enjoy.

Thanks guys I will put your diet plan to use Chunky (I think that is the first time I have called someone that name in a underrogatory manner ) I will begin tomorrow with exception of the mass maker since I have to get that through the mail, I will also post back up in 4 weeks with an update.

Muchos Gracias
Bill

Bill,

Since you're a slow eater, consider this option.

4 solid food meals

Mix 8 scoops of your protein into a gallon of water (UMP mix in 24 oz, then pour into the gallon and fill up.) and sip/drink throught the day. The Mass Maker Shake 4 scoops as a post workout shake or 2 scoops 30 to 45 min before working out, 2 scoops after.

I'm doing something similar.

Would that gallon of UMP be in addition to my water?? Actually I think I can do this diet but the morning eggs and 1.5 c oatmeal is too much, considering my appetite doesnt get revved up until I get moving around. This morning I did 6 eggs and 1 c oatmeal and that was difficult. I need some sort of 24 hr feeding tube...can anyone say patent idea for bodybuilders?

Try to get that morning meal in, you need those nutrients and the fact that you cant eat that food at your size shows a slowed metabolism, this diet will get it going again.

Good Luck

quote:

Try to get that morning meal in, you need those nutrients and the fact that you cant eat that food at your size shows a slowed metabolism, this diet will get it going again.

Six eggs or the eggwhites and couple of yolks?

Jason is right. It will take a few weeks to kickstart metabolism and by doing so, it will reset. What you can do is work up to 1.5 cups by starting with 3/4 cup.

The gallon will be part of your daily intake of water. That's another reason why I've added a large volume of water because I have a hard time consuming just water.

Hope this will help!!

Within 30 mins to 1 hour of waking, you should be VERY hungry. The fact that you have a hard time getting your meal 1 in because of quantity shows a dragging metabolism. Keep it up and within a 3-4 weeks you will wake up HUNGRY for that first giant meal.

Very important to get in all your food every day so that you don't undercut your metaboliic lag. Trust me, in a month from now, all that food won't seem like it is enough!

quote:

Originally posted by bnt5:
Would that gallon of UMP be in addition to my water?? Actually I think I can do this diet but the morning eggs and 1.5 c oatmeal is too much, considering my appetite doesnt get revved up until I get moving around.

I have the same problem...something that has helped me is cooking the oatmeal first thing in the microwave, then make your eggs on the stove top with real eggs...as you're preparing the eggs, eat your oatmeal. By the time the eggs are cooked, you're already done eating the oatmeal - helps me in scarfing down 10 eggs each mornin. I also put pepper, onion powder and garlic powder on the eggs which makes them a little tastier.

Good luck!

true dat...I found that if I am moving around preparing food, kids breakfast whatever I tend to not think about the quantity of the meal and just eat it.
One question I did have though, should I eat 2 cooked cups of brown rice or measure out 2 dry cups of rice then cook and eat?

Thanks
Bill

2 cups cooked..... 2 cups dry is an insane amount of rice! I think that amounts to something like 6 servings of rice? Anyways, Brown rice is always measured in cooked amounts. Unlike oatmeal that is measured in dry formation (uncooked).