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2003/12/23, 11:19 AM
I'm 32 yrs. old, 5'11"--180lbs. I've been training for about 2 years and have noticed considerable results after changing my diet about a year ago. I eat a bowl of bran cereal in the morning with 1% milk, a protein bar mid-morning, protein shake mixed with V-12 and BCAA's 30 min. prior to workout. Post workout= protein shake, BCAA's and turkey sandwich with chips. Protein bar mid afternoon, 4 egg whites, can of tuna (or chicken), with a small slice of cheese and some wheat thins. Protein drink prior to bedtime.
What can I change, or take(that's healthy) to help me get over this plateau I seem to be on? Sorry for the length, wanted to give as much info. as possible.
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Do it now while you still can!
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2003/12/23, 11:28 AM
Whoops, you may need to know my goal...continue to pack on muscle. Also, the eggs are for evening meal and are sometimes substituted with chicken breasts, salmon, etc. I also eat what I want on Saturdays(pizza, enchiladas, etc.).
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2003/12/23, 11:42 AM
You're not eating enough, especially in the morning. Also, what is your lifting routine like? Are you doing heavy compound movements, etc.? When was the last time you changed your routine? The body is extremely adaptive, so keeping things (diet, training) varied is very important.
Before jumping on board with any supplements, get your diet, training, and rest regimens in order first. Then, you can start thinking about supplements.
Good luck...
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2003/12/23, 11:51 AM
Yeah, it's tough to eat any more, as I get full very easily now. Should I start eating chicken around the mid morning protein bar? I try and change up my routine every 2 months. I lift heavy every day (M,T,Th,F)to failure. I get around 8-9 hrs.rest every night. Thanks rev8ball.
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2003/12/23, 11:53 AM
Good post Rev. I think even BB1 will say this, you are not eating enough whole foods. Most if not all you daily cals comes from some sort of meal replacement. The bars, powders, shakes etc are meant to be an addition not a total replacement. STOP! Do not say that you are busy/do not have the time/have no way to carry the food with you. We are all busy to one level or another. If you really want to add serious muscle/mas/strenght/lose bodyfat, well you need to eat and train the right ways. Post your workout and exactly what you do in the gym...good luck!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/12/23, 01:10 PM
yep, yep, yep, and more yeps. Good answer Rev and Mutt.
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If you don't stand for something, you will fall for anything....
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2003/12/23, 01:18 PM
Okay gentlemen, seems like a consensus. Thanks for the input from you all.
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2003/12/23, 04:22 PM
the way to get your calories up is to eat more calorie dense foods. I have made this post quite a few times, and will repeat it for your sake.
Bulking- let’s say that you are an ectomorph and have trouble gaining mass. In order to overcome, you must consume at least 4,000 calories daily. The problem is, how can you consume this many calories without your stomach exploding? The answer: choose calorie dense foods. For instance, one cup of cucumbers contains a minuscule amount of calories at 14, while the same cup, filled with raisins, would contain a whopping 520! Imagine trying to consume all of your carbohydrates from the cucumber. Such a task is almost impossible; this is why you would opt for the calorie dense raisin.
Cutting- In contrast, when on a very strict cut, one might consume as low as 2,000 calories daily. One difficulty is cravings and sensations of hunger throughout your body. To assist such a predicament, seek foods low in calorie density so that you could consume more total grams, but the same amount of calories, due to a smaller unit density. Such a protocol would produce much higher postprandial (after eating) satiety (fullness). For example, 80 grams of rib beef roast adds up to 315 calories, while 1 turkey burger, the equivalent of 112 grams, adds up to only 130 calories. Obviously you would choose the turkey burger. Some also would recommend lowering their fat percentages to obtain a more calorie-dense diet overall .
Hope this gives you an idea. A couple examples of calorie dense foods are natural peanut butter, beef, for fats heavy cream, etc. Make yourself a homemade weight gainer with a lot of calories such as this...1 cup oatmeal, 2-4 tbsp. natural peanut butter, 2 scoops whey protein, 2-4 tbsp. of heavy cream. Drink this(you can slplit it up to 2 servings, you have a good amount of calories, right around 1020 or so give or take depending on how many tbsp. of PB and Cream you use. The beauty of this drink also is it is "whole foods" mainly, not cheap fillers and sugar you don't know what they are.
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Quoting from howudon:
Okay gentlemen, seems like a consensus. Thanks for the input from you all.
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If you don't stand for something, you will fall for anything....
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2003/12/24, 12:24 PM
You're the man. The protein bars get old real quick. I just didn't want to consume too much and gain more than I want. I've dropped almost 4 pant sizes (from 36-32) and don't want to go back so I'm leery of eating too much, but this gives me an idea as to what kind of foods to look for. Thanks.
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