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K Y L E
01-14-2012, 02:24 AM
As of now I'm 160 lbs in the morning, with 13% body fat. I always drink a gallon of whole milk each day. I get 2400 cals from that and 120 grams of protein. I usually eat 1-2 lbs of 85/15 beef with a few slices of cheese which is over 1000 calories and almost 100 grams of protein per lb. For breakfast I eat a big omelette with a qp of chicken with a total of 50 some odd grams of protein. Usually I'll throw in a couple unhealthy snacks, some greek yogurt, or a sub or something along those lines. So total throughout the day I get between 270 and 370 grams of protein, and up to 4k calories. I train 3 times a week with 2 upper body days and one lower body day, and I take 5g of creatine each day. I need to gain weight. I'm hoping to get up to 185 as soon as possible, even if I gain a bit of fat, train at 185 for a while and build some extra muscle, go on a cut for a few weeks and down to hopefully 12-15% body fat, then get back up to 200 lbs, and do the same thing, and repeat this process until I am a solid 200 lbs with under 20% body fat. Can you critique this diet and plan or give me some extra tips to gain weight without purchasing a weight gainer supplement?

chevelle2291
01-14-2012, 03:42 AM
As of now I'm 160 lbs in the morning, with 13% body fat. I always drink a gallon of whole milk each day. I get 2400 cals from that and 120 grams of protein. I usually eat 1-2 lbs of 85/15 beef with a few slices of cheese which is over 1000 calories and almost 100 grams of protein per lb. For breakfast I eat a big omelette with a qp of chicken with a total of 50 some odd grams of protein. Usually I'll throw in a couple unhealthy snacks, some greek yogurt, or a sub or something along those lines. So total throughout the day I get between 270 and 370 grams of protein, and up to 4k calories. I train 3 times a week with 2 upper body days and one lower body day, and I take 5g of creatine each day. I need to gain weight. I'm hoping to get up to 185 as soon as possible, even if I gain a bit of fat, train at 185 for a while and build some extra muscle, go on a cut for a few weeks and down to hopefully 12-15% body fat, then get back up to 200 lbs, and do the same thing, and repeat this process until I am a solid 200 lbs with under 20% body fat. Can you critique this diet and plan or give me some extra tips to gain weight without purchasing a weight gainer supplement?

If you wanna get OCD, but no doubt maximize results and make sure you are getting in the calories you need, I'd measure your food using a scale. Should cost you 15-20.

No need to take in any more than 225-250 grams protein IMO, Belial will tell you that even that is a little high.

Gaining muscular weight is a simple process of eating more than you are expending, while not eating too much. Just from looking at your diet, fats look very high. I'd cut out the whole milk, IMO. Better carb sources out there instead of lactose, and lots of fat in a gallon of whole milk. Drink a few glasses, sure, but you don't need GOMAD. That's for lazy fuckers who can't be fucked to properly track their intake. I'd personally bring your fats down to about 50-80 grams a day. I don't think high fat is a great way to go for most people, and I found better results when I maxed out my carbs and reduced my fats.

Great meals for gaining weight are:
90/10 ground beef/turkey (as lean as you can afford) + spaghetti noodles + pasta sauce (what I live off of while at school)

Hormel Turkey chili w/ no beans: like 1.20 a can and full of protein with not a whole lot of fat.

Tacos with lean beef or turkey

fat free ice cream (srs)

Minute rice (srs)

April Mathis
01-14-2012, 10:46 PM
Add another 500 calories per day. Weigh yourself today or tomorrow before starting and at the same time a week later. If you don't gain weight add another 500 calories per day. When you stop gaining weight, do the same again. That is the most simple way. Also eat some rice or pasta or potatoes or something with beef/chicken/turkey or whatever your protein source is instead of just beef with cheese by itself.

alexspt
01-15-2012, 05:41 PM
That's a lot of calories! You must have a very high metabolism! The only thing I would say is too add dense foods to the mix such as avocados or almonds. That should add a descent amount of calories.

K Y L E
01-16-2012, 01:37 PM
Thanks, Cheville, I've tried the ice cream trick, I think it's going to help. Honestly, I'm kinda excited to go on a cut after I gain the weight I need. It will give me a challenge with the cardio and whatnot. I'm weighing myself for the first time in 2 weeks on wednesday, hopefully I've made some progress...

chevelle2291
01-16-2012, 01:43 PM
Thanks, Cheville, I've tried the ice cream trick, I think it's going to help. Honestly, I'm kinda excited to go on a cut after I gain the weight I need. It will give me a challenge with the cardio and whatnot. I'm weighing myself for the first time in 2 weeks on wednesday, hopefully I've made some progress...

Yea, my first cut was realy rewarding. I think i was 180 at my heaviest, then 155 at my lowest on the cut

You're going to see some fat gain on a relatively heavy bulk of 1lb a week, less on .5 lb a week. Honestly though, I havent seen anyone who looks really impressive who hasnt spent some considerable time at a higher bodyfat.

K Y L E
01-16-2012, 04:42 PM
Oh, absolutely. I'm sure you've seen pictures of Lee Priest and Jay Cutler off season especially compared to their contest phase. ex http://www.skippypodar.net/WebGallery/Miscellaneous/leepriestintheoffseason.jpg
http://www.getbig.com/boards/index.php?action=dlattach;topic=372296.0;attach=409139;image

Alex.V
01-16-2012, 04:57 PM
No need to take in any more than 225-250 grams protein IMO, Belial will tell you that even that is a little high.


He probably would.

Half a pound a week... figure you can gain maybe half a pound of muscle a month.. that's a 3:1 ratio of fat to muscle. Which is a pretty good ratio of fat versus muscle loss while cutting.

Just saying.

Alex.V
01-16-2012, 04:58 PM
Oh, absolutely. I'm sure you've seen pictures of Lee Priest and Jay Cutler off season especially compared to their contest phase. ex http://www.skippypodar.net/WebGallery/Miscellaneous/leepriestintheoffseason.jpg
http://www.getbig.com/boards/index.php?action=dlattach;topic=372296.0;attach=409139;image

When you're cutting on 2000+ mg of test and 100+iu of GH per week, you too will be able to get that fat and still have muscle left after you cut.

FlenueSnup
01-23-2012, 04:55 PM
I am finding obsene pictures in threads where they dont belong. I will imediately ban anyone posting anything offensive outside of the adult forum. PLEASE use the report this post/thread feature if you find anything that shouldnt be in any of the regular forums.

Thanks

ZAR-FIT
01-23-2012, 10:57 PM
When you're cutting on 2000+ mg of test and 100+iu of GH per week, you too will be able to get that fat and still have muscle left after you cut.

hahaha... so true.. KYLE dont get persuaded into being like the pro's... They are getting a little extra help that probably isnt part of your program. Dont get too fat in the bulk... Make sure clean eating is the base of your program. but clean and calorie dense is always good.
at your size i wouldnt recommend eating more than 10oz cooked of any kind of protein source. I'm bulking now weighing 265lbs and whether it be fish chicken or beef i would rarely eat more than 10 oz cooked in a meal. but i do eat very often 1.5 to 2 hours.

RhodeHouse
01-24-2012, 11:21 AM
Way too much protein and you need more carbs. If you think eating a yogurt and a sub is an unhealthy snack, I can't wait for your food issues as you get older.

If your goal is to gain weight, you need to have a clue how to do it. I'd jack your carbs way up. They are easier to eat and they'll help keep your insulin up (along with other hormonal changes). This is all good when you want to gain weight.

The biggest mistake I see little people make is that they're so worried about bodyfat and not worried enough about gaining weight.

You can't serve two masters. No matter what you think, what you want to believe, you can't do two things at once. I'm not saying eat like shit, but when gaining weight the last thing you should worry about is gaining fat, too. Especially if you plan on wasting all that food you ate when you decide to cut.

Eat a solid amount of protein, jack up the carbs and let the fat take care of itself. If you feel like you're getting "too fat" do some conditioning work 2-4x a week.

Don't make it harder than it has to be.