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View Full Version : Mass Gains - In search of em.



Yaz
04-02-2001, 10:41 AM
At 150 lbs, this is my macronutrient breakdown:

Total Calories: 2513
Fat: 45g @ 405 kcal (16% DV)
Protein Calories: 266g @ 1064 kcal (42% DV)
Carbohydrate Calories: 261g @ 1044 kcal (42% DV)

And here is my summary of food:

Breakfast - 560 Calories, 13.5g Fat, 27.5g Protein, 68g Carbohydrates

1 1/2 Cup Oatmeal - 450 Calories, 9g fat, 10g Protein, 68g Carbohydrates
5 Egg Whites - 70 Calories, 0g Fat, 17.5g Protein, 0g Carbohydrates
1 tsp. Flax Seed Oil - 40 Calories, 4.5g Fat, 0g Protein, 0g Carbohydrates

AM Snack 510 Calories, 16g fat, 55g Protein, 36g Carbohydrates

Strawberry Isopure Shake 300 Calories, 0g Fat, 50g Protein, 25g Carbohydrates
2 Tbsp Natural Peanut Butter 210 Calories, 16g Fat, 5g Protein, 11g Carbohydrates

Lunch, Pre Lift - 620 Calories, 5g Fat, 34g Protein, 86g Carbohydrates

2 Boca Patties - 180 Calories, 1g Fat, 22g Protein, 18g Carbohydrates
2 Slices Wheat Bread - 140 Calories, 2g Fat, 4g Protein, 24g Carbohydrates
1 Cup Brown Rice - 300 Calories, 2g Fat, 8g Protein, 66g Carbohydrates

PM Snack, Post Lift 420 Calories, 1g fat, 50g Protein, 54g Carbohydrates

Strawberry Isopure Shake - 300 Calories, 0g fat, 50g Protein, 25g Carbohydrates
1 Banana Mixed In

Dinner - 320 Calories, 7g Fat, 62g Protein, 17g Carbohydrates

2 Orange Roughy Fillets - 90 Calories, 1g Fat, 38g Protein, 0g Carbohydrates
1 Cup Mixed Vegetables - 80 Calories, 0g Fat, 2g Protein, 16g Carbohydrates
1 tsp. Flax Seed Oil - 40 Calories, 4.5g Fat, 0g Protein, 0g Carbohydrates

Late Night - 175 Calories, 2.5g Fat, 37.5g Protein, 0g Carbohydrates

1 Tin Albacore Tuna - 175 Calories, 2.5g Fat, 37.5g Protein, 0g Carbohydrates
2 Celery Sticks - 0 Calories, 0g fat, 0g Protein, 0g Carbohydrates

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Anybody have anything to tweak on that? I know it's not perfect. I'd like to keep the carbs as low as possible, so I opted to leave out the sweet potato at PM Snack.

Avatar
04-02-2001, 10:49 AM
up the fat to like 70-90g

Yaz
04-02-2001, 11:01 AM
.... Up, the fat? gulp. I just lost 70 lbs bro. Heh.

If I raise the fat levels, wouldn't I need to down the carbs quite a bit? I know 3500 calories will put on much unwanted fat on this sedentary body. :p

Avatar
04-02-2001, 11:10 AM
Good fat doesn't always make you fat. Fat intake is hugely important when bulking as it also help you put on muscle.
If you up it to 70g and lower your carbs or protein slightly then you are getting 25% fat which is around the right amount. Get your fat from poly and mono unsaturated sources.
I've read before that if you are deficient in fat (under 20%) then your testosterone levels will drop.

Yaz
04-02-2001, 11:13 AM
I'd like to drop carbs down to like 30% or so. I feel as if I'm getting too much of them in the first place. And as I eat more carbs it makes me even hungrier.

I found Natty PB decreases my carb temptation a little bit. In fact, it stifles a lot of my cravings. I love peanut butter, and the fact that I can have it is great. So. Heh.

But thanks for the reply. It is appreciated. I'll see what I can find on this, and tweak my diet accordingly.

Anthony
04-02-2001, 11:18 AM
What is your goal with this diet?

Yaz
04-02-2001, 11:33 AM
Looking to gain some lean mass. With a minimal amount of fat. So I don't want to go overboard with calories.

Anthony
04-02-2001, 11:36 AM
What's your current bf% and height?

How long have you been on this diet, and are you gaining lean body mass?

Yaz
04-02-2001, 12:33 PM
Right now, I am 11% BF at 5'11 150.

I'm actually trying to put together something, because at the moment I am lingering around 2000 kcal per day, and not gaining much muscle. I've cut cardio out, upped the weight and intensity, but still little response.

Only thing I can see is my diet.

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Took measurements yesterday:

Ht: 5'11
Wt: 150
BF: 11%
Hip: 32.75
Waist: 31.75
Chest: 35 (Pathetic!)
Shoulder Circ: 40
Upper Arms: 13
Forearms: 11
Thighs: 21
Calves: 15

Anthony
04-02-2001, 02:41 PM
I'd definitely increase your calories. Start at 3000 for 1-2 weeks and keep an eye on your progress. If you still have trouble gaining, increase cals by 500 every week until you notice progress.

If you aren't gaining, you aren't eating enough.

Yaz
04-02-2001, 02:46 PM
Alright.

I'll give it a shot. Thanks.

Paul Stagg
04-03-2001, 07:24 AM
How long have you been lifting? How old are you?

I have an idea for you, but I need to know your experience

Yaz
04-03-2001, 10:30 AM
I've been weight training about 8 months now.

3 of them have been heavy training for mass. The other 5 were focused on toning and dropping from 207 25% BF to 150 11% BF.

And 18 years of age.

the doc
04-03-2001, 12:42 PM
Damn, thats a lot of weight. CONGRATS! Dont fear fat though-unsaturated fats are essential to the body! For instance you could add a few whole eggs instead of only whites (that where all the nutrients are-the yolk)

Yaz
04-03-2001, 05:32 PM
Here's a question.

In natty PB, there are 3g Saturated Fat per serving.
Still this EFA should not be avoided?

the doc
04-03-2001, 07:10 PM
yes i believe it is ~80% unsaturated fats so it is ok. (also you need some saturated fat as well-just not a whole lot)

Yaz
04-03-2001, 07:25 PM
Nice.

Hum, trying to figure out what ratio I should use for mass building. I was shooting for 40% Pro, 40% Carb, 20% fats. I still want to stay lean. My BMR and AMR are this:


BMR: 1786.70

AMR: 2501.38


So if an excess calorie intake of 3500 = 1lb of fat. I should expect to gain 1 lb of fat per week at 3000 calories. That seems a little bit excessive? Maybe I should go to 2800 calories instead? That is a pound, a pound and a half or so every 3 weeks (Of fat, not muscle). So, in how I am looking at this... if I do gain more than a pound in 3 weeks, I have made good progress on muscle gains, while minimizing fat. I heard somewhere, a pound of fat fills a few jars, a pound of muscle is the size of a fist. Kind of a scary thought to have. Heh.

My goal is to get the best possible muscle gains, without putting on a noticeable amount of fat. And the way I am looking at it, 1 lb of fat per week is going to make a huge difference in this appearance.

Paul Stagg
04-04-2001, 07:52 AM
Wanna hear my idea?

Don't worry about your diet, other than two things:

Protein intake
High GI carb intake

Get 200g of protein from good sources (meats, eggs, milk, whey, etc) Don't count vegatable proteins

Limit your high GI carb intake to post workout (an occasional treat is OK)

Other than that, just eat.

Focus on your training. You won't get fat overnight... if you start to gain too much chub, cut back on the amount of food you eat (but not protein!)

I think your training needs to be addressed.

Yaz
04-04-2001, 10:47 AM
Here is the sets/volume, everything done to failure on my training. I don't really see any holes. Maybe too many sets on legs. Not sure if I should add an extra day of running on day six for 30-35 or not. Usually it takes two days for the legs to start getting real sore.

Day One - Chest/Triceps

Flat Bench - 3 x 6-8 @ 70%, 80%, 90%
Incline DB Press - 3 x 6-8 @ 70%, 80%, 90%
Incline Flyes - 3 x 6-8 @ 70%, 80%, 90%
Dips - 2 x to failure @ Bodyweight
Close-Grip Bench - 2 x 6-8 @ 80%, 90%
Tricep Pressdown - 2 x 6-8 @ 80%, 90%
Lying French Press - 2 x 6-8 @ 80%, 90%

Day Two - Back/Biceps

Wide-Grip Chins - 3 x 6-8 @ Bodyweight
Lat Pulldowns - 3 x 6-8 @ 70%, 80%, 90%
Seated Rows - 3 x 6-8 @ 70%, 80%, 90%
Deadlifts - 3 x 6-8 @ 70%, 80%, 90%
Cable Preachers - 2 x 6-8 @ 80%, 90%
EZ Bar Curls - 2 x 6-8 @ 80%, 90%
Alternating Dumbbell Curls - 2 x 6-8 @ 80%, 90%

Day Three - Cardio/Abs

35-40 minutes moderate cardio, morning - empty stomach.
Crunches - 3 x 15-20 @ Bodyweight
Leg Raises - 3 x 15-20 @ BW, 5lb, 5lb
Oblique Crunches - 3 x 12

Day Four - Shoulders/Traps

Dumbbell Press - 3 x 6-8 @ 70%, 80%, 90%
Front Raises - 3 x 6-8 @ 70%, 80%, 90%
Side Laterals - 3 x 6-8 @ 70%, 80%, 90%
Rear Delt Laterals - 3 x 6-8 @ 70%, 80%, 90%
Upright Rows - 3 x 6-8 @ 70%, 80%, 90%
Dumbbell Shrugs - 3 x 6-8 @ 70%, 80%, 90%

Day Five - Legs

Deep Squats - 3 x 6-8 @ 70%, 80%, 90%
Hack Squats - 3 x 6-8 @ 70%, 80%, 90%
Leg Extensions - 3 x 6-8 @ 70%, 80%, 90%
Leg Curls - 3 x 6-8 @ 70%, 80%, 90%
Standing Calf Raises - 3 x 10-15 @ 70%, 80%, 90%

Day Six/Seven - Rest

gino
04-04-2001, 11:27 AM
Wanna gain mass?

Two words - RED MEAT

When I started substituting a couple chicken breasts or can of tuna with roast beef and steak, I noticed a difference immediately - easier to pack on muscle.

Paul Stagg
04-04-2001, 11:57 AM
Training looks OK.. I'd change it a bit, but if you are progressing, that's OK.

The key here is to progress on every lift... add weight or reps every workout.

Are you?

Yaz
04-04-2001, 12:26 PM
For the most part. There are some, that I struggle with... like rear delt laterals. I'm up at about 25 max for those. Just really weak in that area.

But on my sets, I increase the weight a little more each set.

... And, what would you do differently? Also, would an extra day of 30 minutes cardio hamper my muscle gains to any real noticeable point?

the doc
04-04-2001, 02:57 PM
paul's some good ideas here. Simple and effective.

Paul Stagg
04-06-2001, 08:03 AM
Alittle extra cardio *probably* woudln't hurt, but I'd not bother with it.

What would I do differently?

Put shoulders on chest day, and traps on back day.

Drop the incline flyes or dips
Drop the pressdown
Drop the pulldowns
Drop the preacher curls
Drop the rear delt work
Drop the upright rows
Sub leg presses for hack squats (personal preference)
ADD SLDL

But that's just me :)

THE most improtant thing - progress on your big lifts (presses, rows, chins, squats, deadlifts) EVERY week.

It probably wouldn't take very long to put another 10-20 pounds of muscle on you (along with a little fat). That would put you where you sound like you want to be as far as muscle goes... and you can diet off the little bit of fat left in a couple of months.

But you have to train and eat for it.