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View Full Version : Lost the weight, now i wanna put the muscle on.



ryan10
10-09-2007, 06:48 PM
Hey guys, well as i said before im 17 and used to weigh 235-240. i started to lift, and i got a lot stronger. then i became motivated to lose some weight, so i lost about 50 pounds. im between 183 and 186 now. now, i would like to slowly put on muscle weight, but NO FAT. what should i be doing? i dont stick to a strict diet, i just cut out the junk food, and i usually eat breakfast, lunch, a snack, then dinner. Im about 6'1" 185 and i bench 205 about 8-10 times, and 225 about 5 times and my max bench last time i did it was 285. what would you guys reccomend?
thanks

RhodeHouse
10-09-2007, 07:12 PM
You can't gain muscle and no fat. It's impossible.

Eat 5-6 times per day - if you ever get hungry, eat more because you're not eating enough
Bodyweight in grams of protein
Beef
Eggs
Milk
Peanut Butter
Pasta
Potatoes
Train 4x per week (2 upper - 2 lower)

brihead301
10-10-2007, 06:38 AM
You can't gain muscle and no fat. It's impossible.

Eat 5-6 times per day - if you ever get hungry, eat more because you're not eating enough
Bodyweight in grams of protein
Beef
Eggs
Milk
Peanut Butter
Pasta
Potatoes
Train 4x per week (2 upper - 2 lower)

yup.

I'd also add tuna, chicken, turkey, steak, oatmeal, peanuts, almonds, and olive oil to the list.

Herandi
10-10-2007, 06:51 AM
make peanut butter your weapon of choice

ryan10
10-13-2007, 05:23 PM
Ok, thanks guys. i was trying to lose more weight in the last couple weeks, and i think it made me lose some muscle in the gym. This is what i was having daily: breakfast:blueberry muffin and 20G protein protein shake.
lunch: school lunch, single serving (usually like a small chicken sandwich or something)
dinner: varies, but 1 plate.

was this too little for a 6'1" 185 pound kid? what should i be doing to put the muscle weight on? what would you say a good weight for me would be? my goal is to be benching 300 by this time next year.
thanks a lot guys.

ryan10
10-14-2007, 04:11 PM
I am also taking whey protein, creatine monohydrate and l-glutamine.

Nongan
10-14-2007, 04:55 PM
I'd say that isn't near enough for someone of your size. When I bulked from 135-175, this is basically what I ate:

Breakfast - 3 scrambled eggs w/ cheese and 2 slices natty pb toast, milk
Lunch - Chicken breast, low-fat yogurt, cottage cheese, milk
After School - 1000 Cal Protein Shake
Dinner - Whatever the 'rents made, but usually some sort of meat, some vegetable, and some sort of pasta.

All together I was getting between 3500 and 4500 Cals per day. Just calculate your calories for a week, and if you aren't gaining 1lb/week, just add more Cals.

RhodeHouse
10-14-2007, 08:07 PM
At 6'1", you could carry 400lbs. Be whatever weight you want to be. It doesn't matter what others think.

KoolDrew
10-14-2007, 08:23 PM
I'd say that isn't near enough for someone of your size. When I bulked from 135-175, this is basically what I ate:

Breakfast - 3 scrambled eggs w/ cheese and 2 slices natty pb toast, milk
Lunch - Chicken breast, low-fat yogurt, cottage cheese, milk
After School - 1000 Cal Protein Shake
Dinner - Whatever the 'rents made, but usually some sort of meat, some vegetable, and some sort of pasta.

All together I was getting between 3500 and 4500 Cals per day. Just calculate your calories for a week, and if you aren't gaining 1lb/week, just add more Cals.

That's it? This morning I had a dozen eggs for breakfast, two pieces of toast with natty pb, and milk :p (my mom wasn't too happy with the dozen eggs gone though)

I second RhodeHouse's advice though. You can also check out my pics thread (it's in my sig) since my situation was very similar to yours. When I was 16/17 I weighed around 260 pounds. Then I got down to around 185-190. Since then I've bulked up to 223 and I just posted new pics.

Just follow RhodeHouse's advice and give it your all in the gym and keep pushing yourself to get stronger. If the diet is in check, you'll grow. Good luck!

ryan10
10-15-2007, 03:50 PM
Ok guys, heres what i had today, tell me what you think:
Calories Eaten Today
grams cals %total
Total: 2354
Fat: 60 544 24%
Sat: 19 173 8%
Poly: 13 117 5%
Mono: 22 196 9%
Carbs: 231 875 39%
Fiber: 12 0 0%
Protein: 213 851 37%
Alcohol: 0 0 0%

and heres what i ate:

Bagel, toasted 245 1 48 9
Peanut butter 190 16 6 8
Protein supplement, powdered 221 2 16 32
Veal cutlet or steak, fried, lean only eaten 243 6 0 44
High protein bar, soy base 324 6 33 23
Milk, calcium fortified, cow's, fluid, skim or nonfat 86 0 12 8
Yogurt, vanilla, lemon, maple, or coffee flavor, lowfat milk 209 3 34 12
Snacks, pretzels, hard, whole-wheat 103 1 23 3
Yogurt, vanilla, lemon, maple, or coffee flavor, lowfat milk 209 3 34 12
Meat loaf made with beef 306 18 9 24
Protein supplement, powdered 130 3 5 28
Milk, calcium fortified, cow's, fluid, skim or nonfat 86 0 12 8

KoolDrew
10-15-2007, 07:08 PM
Only 2354 cals? I thought you were trying to gain weight, not lose it? I'd start with ~3,000 calories and work from there. The amount of protein is good. I'd get a bit more fat in there though. Fat is easily cals too.