Fresh member ...

[razzle9111]

Hey guys just joined up... wanted to share a bit about myself .....
Plz no hate ...
I've struggled to put on gain since before I could remember always being the little guy in the group and the one laughed at for my dreams to be bulk and to be the BIG guy in the room .....
I have tried so many supplements and lift day in day out but I don't seem to get anywhere .......
I don't show it but it really tares me down ... I'm done being that little guy .. I'm a brother in need ....
"I NEED HELP"

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[soldhisoul]

Welcome. You gotta tell us a Lil more about yourself. Age? Height? Weight/body fat? How long have u been lifting and what does ur diet and training look like

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[razzle9111]

I'm 30 ... I weight 59kg 182cm tall ...slim build .... My diet consist of 140g chicken 200g of carbs 6 times a day with tonnes of greens broccoli etc.. That is all my stomach will let me consume before it thinks its full .... My training consists of if its not sore then that's what I'm trying to rip ....

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[razzle9111]

Welcome. You gotta tell us a Lil more about yourself. Age? Height? Weight/body fat? How long have u been lifting and what does ur diet and training look like

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I'm 30.... 59kg 182cm tall .... Slim build .... My diet consists of 140g chicken 200g carbs and a shit load of greens etc. Broccoli ,beens, that is all my stomach will let me consume before it thinks I'm full .... And my workout are if a muscle group isn't sore well that's what I will be trying to ripp up ..... I've I've even tried "static contraction training" minimum movement with maximum weight ... Which did nil for me plus taking "MAP" master amino acids pattern.... I'm really at my wits end ...

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[razzle9111]

I'm wanting to get the real supps .... But being a newbie to it I'm not sure how to go about it .... How to cycle it .. What to cycle ... Would love some advise with it ...

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[razzle9111]

Welcome. You gotta tell us a Lil more about yourself. Age? Height? Weight/body fat? How long have u been lifting and what does ur diet and training look like

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My replies keep disappearing .... Not sure why ...

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[stevesmi]

My replies keep disappearing .... Not sure why ...

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since you are a new poster you have to wait for your posts to show up unless a mod approves them first.

that helps us keep spam and scammers away

welcome to the board.

can you get into what your diet and training is like? be specific and we can see if we can work on that

you should not be discouraged.. being a skinny ectomorph can be a good thing if you use it to your advantage

 

[aggirl]

What does your diet look like??

 

[razzle9111]

Breakfast -50grams of oats plus 7egg whites with one yolk ..
Mid morning- 140g chicken plus salad ...
Lunch - 140g chicken plus 200g sweet potato..
Afternoon tea - 140g chicken plus salad ....
Dinner -140g chicken plus 200g sweet potato plus 80g of corn ...
Plus after my workout each day I pump a protein shake which ... Is gold standard 100% whey plus carb loader in it as well ... And if I get snacky in the late night I'll boil for eggs and chew them down ... ... Can you tell I love chicken haha

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[razzle9111]

Bench - 40kg-3sets- reps - 15-12-8
Incline - 30kg-3sets-reps- 13-10-7
Flys -10kg dB -3sets-reps- 15-10-10
Seated rows 40kg-3sets-reps-15-13-8
Wide grip pull downs -30kg-3sets-10-8-6
Pull ups -20-15-9
.... I can post more hope this give use an idea of how I pump the iron

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[razzle9111]

And if I'm doing it right

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[soldhisoul]

Sounds like you're eating enough. Maybe up your protein intake a bit, not much 10-15g more. As far as Training goes I highly recommend THT training from Mark McManus. You can get it free on musclehack.com. I had some pretty good results from it.

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[stevesmi]

i would add in some pancakes for breakfast and up your carbs, add in more rice and potatos.. swap in more options instead of chicken like fatty fish and some red meat even.

also you listed what you ate, but is that consistent everyday? be honest with yourself. what i find is most guys will say they eat a certain way and then in reality they tend to skip meals constantly.

also keep in mind that diet you listed might work find for your friend, but for you obviously if you are being accurate then its just not enough because you only weigh 130 pounds.. back in the day when i transitioned from a skinny runner back to weight training i was eating 2 huge burgers for breakfast.. count up how many calories i was getting just with that

 

[razzle9111]

Sounds like you're eating enough. Maybe up your protein intake a bit, not much 10-15g more. As far as Training goes I highly recommend THT training from Mark McManus. You can get it free on musclehack.com. I had some pretty good results from it.

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Thanks mate I will defiantly check it out and give it a go ..... I up for anything at this stage ....


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[razzle9111]

Loving the feed back thank you .... I'm very stricked with my diet and I always crave something deep fried and cover in chocolate but I hold back .... I fully agree that I should be mixing up and I will start doing that ... Yes you are right I did pick the diet up from a friend .... I also have been to the quack and had blood taking with the result he said everything is great I must have a mean metabolism

i would add in some pancakes for breakfast and up your carbs, add in more rice and potatos.. swap in more options instead of chicken like fatty fish and some red meat even.

also you listed what you ate, but is that consistent everyday? be honest with yourself. what i find is most guys will say they eat a certain way and then in reality they tend to skip meals constantly.

also keep in mind that diet you listed might work find for your friend, but for you obviously if you are being accurate then its just not enough because you only weigh 130 pounds.. back in the day when i transitioned from a skinny runner back to weight training i was eating 2 huge burgers for breakfast.. count up how many calories i was getting just with that

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[TurnUpTheGAS]

you stated that you are ready to do whatever it takes and want to take your game to the "next level" All I can say is put up as much info as possible onj here, ie...diet, training days, routine rest days etc....anything you can to allow the vip memners round here help you out. I'm newer here but have plenty of experience and will help when i can but won't feed you lies either. Like going to the doctor and saying "my knee hurts" whats a doc reply with??? questions to find out more, thats all anyone on here is trying to do. That being said "you don't know where to start" hang around ask questions and all those unanswered questions will be revealed my friend. Best of luck and welcome. There is alot to doing things properly and like they say kitchen, gym, "supplements"

 

[stevesmi]

I also have been to the quack and had blood taking with the result he said everything is great I must have a mean metabolism



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again that is not a bad thing. you might feel like its awful and horrible but it can be turned into an advantage in bodybuilding.

gotta eat more and lift big to get big.

 

[muskate]

Breakfast -50grams of oats plus 7egg whites with one yolk ..
Mid morning- 140g chicken plus salad ...
Lunch - 140g chicken plus 200g sweet potato..
Afternoon tea - 140g chicken plus salad ....
Dinner -140g chicken plus 200g sweet potato plus 80g of corn ...
Plus after my workout each day I pump a protein shake which ... Is gold standard 100% whey plus carb loader in it as well ... And if I get snacky in the late night I'll boil for eggs and chew them down ... ... Can you tell I love chicken haha

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You need to add a lot more variety into your diet. Eating nothing but chicken is going to develop food allergies and a nutrient deficiency.

Your diet is actually very low in calories if you add it all up. Around 2000 per day.

Use my offseason diet as a template to base yours off of: http://www.evolutionary.org/forums/...ay-my-offseason-full-plan-included-33790.html

I also post my daily workouts here: http://www.evolutionary.org/forums/.../muskate-s-daily-training-diet-log-39074.html

 

[Contraband]

I ate piles of carbs and lots of protein...even drank a gallon of milk a day for months. I could never get past 175lbs no matter what i did. I discovered after college that thr only way for me to gain weight was to eat excessive amounts of calories. For 2 months i ate a 6lb lasagna everyday during my 9-6 job, had taco bell pre-workout...and had protein shake after gym. That got me to 210 but it was pretty bad weight. After stopping the lasagna everyday i slimmed back down to 185 over a couple months. Then i discovered peanut butter. I was able to easily maintain a 5000 calorie a day diet and stay pretty lean. I dont know if it will help you...but if you want to gain weight...no amount of gear will do that. It may help with hunger and allow your body to process protein better....but you still need to eat the food. I would suggest adding peanut butter, avocado, salmon, almonds, macadamia nuts, unshelled sunflower seeds along with rice and some good protein sources like chicken or steak. Seems like you have a clean diet thats high in protein but the overall calorie count is low. Carbs and protein have 4 calories per gram while fat has 9 calories per gram. My advice if you want to get huge is eat as many calories as possible of good quality fats, protein, and carbs. You should be able to gain 5-10lbs a month if you keep calories around 5000 a day. Dont be afraid to put some fat on....you can cut the calories down and lean out later.

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[12Rossja]

I ate piles of carbs and lots of protein...even drank a gallon of milk a day for months. I could never get past 175lbs no matter what i did. I discovered after college that thr only way for me to gain weight was to eat excessive amounts of calories. For 2 months i ate a 6lb lasagna everyday during my 9-6 job, had taco bell pre-workout...and had protein shake after gym. That got me to 210 but it was pretty bad weight. After stopping the lasagna everyday i slimmed back down to 185 over a couple months. Then i discovered peanut butter. I was able to easily maintain a 5000 calorie a day diet and stay pretty lean. I dont know if it will help you...but if you want to gain weight...no amount of gear will do that. It may help with hunger and allow your body to process protein better....but you still need to eat the food. I would suggest adding peanut butter, avocado, salmon, almonds, macadamia nuts, unshelled sunflower seeds along with rice and some good protein sources like chicken or steak. Seems like you have a clean diet thats high in protein but the overall calorie count is low. Carbs and protein have 4 calories per gram while fat has 9 calories per gram. My advice if you want to get huge is eat as many calories as possible of good quality fats, protein, and carbs. You should be able to gain 5-10lbs a month if you keep calories around 5000 a day. Dont be afraid to put some fat on....you can cut the calories down and lean out later.

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I salute this ^ I get pretty fat in the offseason and enjoy it. Because I equally enjoy strict dieting etc. So I bulk hard up to as high as 260 (fat as fuck) and it takes about 32-34 weeks. Then 16 week diet down for the summer. I enjoy eating peanut butter, beef and rice, chicken and pasta etc. But love the feeling of Keto dieting chicken breast and Broccoli.. Maybe I'm just weird though..

 

[jp4355]

Welcome to Evo !
I had to do some Conversions to figure exactly how much you're eating.

So 140 Grams is only a little under 5 Oz. of Chicken, which isn't much at all, you should be eating Twice that amount every time you have it.
If you can't Eat that much, then Switch to Fresh Fish.
I find that I can easily eat a Lb. of Fish, when I can hardly get down 12 Oz. of Chicken.

And like Muskate has said, you need much more Variety in your Diet............................... JP
P.S.
I would add in 1 more thing.
Eat Organic Free Range Eggs and Eat the Entire Egg.

 

[LevButlerov]

Welcome to the EVO community! I am sure that you will find here all the information and advice needed for the achievement of your goals. As for your meal plan, you definitely need to eat more.