Hey guys, nice forum
I'm in need of some help here.
Basically, I was a toothpick years back.
My main goal is to bulk up and gain some muscle mass.
Currently, I look like crap so I need some help and suggestions.
I'm about 5-11" 195lbs.
Unfortunately, a lot of the weight went to my stomach. I used to eat a lot of junk yrs back but I have been eating quite good recently.
This is pretty much how I look. I'm still small but I have a stomach now:
arms - 14" relaxed
stomach (over belly button) - 40"
chest - 41"
thighs - 22"
This is an example of one of my days:
5:45AM - Whey Protein shake (2 scoops) with banana, 1 fruit, water.
6-7AM - Gym (5 mins cardio)
7:05 - Protein shake (1 scoop) wth water.
7:30 - 3 eggs, white bread toast with margarine, glass of milk.
9:30AM - Munch on cashews
11:00 - Tuna sandwich (1 can) on whole wheat bread with mayo and lettuce
1:30 - 2-3 slices of chicken, 2 fruits, nestea
4:30 - peanut butter (natural) with jelly on white bread
7:00 - pasta, 2-3 slices of chicken, lettuce, icetea.
8-9 - I will munch on something light, cereal sometimes.
approx 3 litres of water per day.
Is this enough to bulk up muscle mass? Any suggestions for my diet. Should I be eating more during the night (8-9pm)?
Now the second part of my post.
I want to bulk up but I kind of want to shed some fat off my stomach at the same time b/c I look like crap.
Currently, I work out 3-4 days per week. I don't do any cardio. I don't have the time to do it in the morning b/c I only have an hour to workout. My work does not consist of me doing physical work, not much anyway.
Do you think if I hit the gym an extra day per week and run on the treadmill for 1 hour, will this help me lose some fat on my stomach? At the same time though, I don't want to shrink other parts of my body b/c I want to increase my size elswhere.
Any suggestions or help would be appreciated.
Last edited by daytona; 03-16-2007 at 08:11 AM.
track your food on www.fitday. If you are not gaining eating that amount, then add 200 cals to it. Make sure you are getting 1g/lbm of protein and 0.5g/lbm of fat.
You cant lose fat on your stomach and gain muscle elsewhere. You either gain muscle or burn fat.
Some routines to look into are WBB1 or for intermediate lifters, BGB. They are all on this forum.
My journal might help you out with some stuff.
From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
superman, very impressive what you have accomplished! good work.
What do you guys eat at night? (8-9pm)
daytona, here's the deal. Just track your food for now, get the fitday average for a few days or a week, and post it up.
How is your lifting at the moment? Oh, and to answer the cardio question - that's not how it works. I did up an article on cardio recently. It's in the link in my sig to my WBB articles.
thanks for the links and i'll start tracking on fit day.
Quick question. I'm thinking about doing 30mins of cardio in the morning and 30 mins of weight training. I go to the gym first thing in the morning. Would you recommend the cardio before or after the weight training?
Also, what do you guys think about the nitrotech nighttime protein? is this product any good?
Built, here is some info from one of my days:
Fat: 167 1507 35%
Sat: 42 378 9%
Poly: 37 330 8%
Mono: 73 654 15%
Carbs: 412 1490 34%
Fiber: 40 0 0%
Protein: 337 1347 31%
Alcohol: 0 0 0%
It really doesn't change much..
On the weekends, sometimes I drink a bit but i'm trying to cut down on that.
What do you think?
Last edited by daytona; 03-19-2007 at 08:51 AM.
built, what do you think about the diet?