Help me please!

[SpikedEggnog]

hey man, looking shredded. you have a good base, now just need more MASS. the Diet is the key. you need to fix the DIET immediately to start seeing results from heavy workouts, otherwise you wont get any mass..stuff like mass gainers and nutrigrain bars should be few and far between, and you should not rely on them. you need to figure out your BMR then factor your daily macros and set yourself up a diet plan. if you need help, let us know, someone will help with the BMR and diet if you are lost

 

[RickRock]

As others have pointed out, this is all going to come down to diet brother. This is your problem area, but it does sound like you are aware of that. A lot of people struggle with appetite, so you are not alone. You can start by tracking everything you eat to see where you are at. The. You should keep pushing for small increases to your total calories. As you eat more. Your body will adapt to that and make eating less of a chore. You may have to force feed yourself for a while, but that's just the way it is, until you are at a level where you are getting the right intake for growth.

Food choices are important. You DEFNITELY don't need the mass gainers. Those won't help you at all. I would strongly suggest you track everything with a tracking app like myftmesspal and then implement a good strategy to construct a good diet for size.

This link will offer everything you need to get started to have the right diet brother.pease check this article out I made that will help get you right where you want to be

http://adrenalinerushforums.com/showthread.php?6585-Diet-and-Nutrition-basics-101

 

[[9oNe6]BillyD@kid]

What's your diet lol like bud. We can definitely help

^Yes, diet will be the key to your success ..

 

[[9oNe6]BillyD@kid]

U may want to start just attempting to reach a caloric maintenance learn what yours is , and then surpassing that by 300-500 calories, then once you get the ball rolling with that you can attempt to track macros and adjust accordingly. Keep it simple at first,

 

[[9oNe6]BillyD@kid]

A trick ive learned for myself when i need to get more calories in is when you sit down to eat, attempt to eat as much food as you can as fast as you can. Do this for each of your meals, and try to follow up with a couple scoops of some protein powder spiked with some creatine and a tbspn of some EV olive oil

 

[bluebuddy84]

I am going to do this. I am now tracking my cals on my fitness pale. If I get my 200 grams of protein from a protein shake then does it matter how I get the vast majority of my cals. Can I use dense foods like pop tarts as long as I am still eating a good dinner?

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[RickRock]

I am going to do this. I am now tracking my cals on my fitness pale. If I get my 200 grams of protein from a protein shake then does it matter how I get the vast majority of my cals. Can I use dense foods like pop tarts as long as I am still eating a good dinner?

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No that is not a good idea at all. Follow the link above that I gave you. It's a diet and Nutrition 101 sticky that you need to read and implement for a good diet strategy. That will give you all the tools you need to make the right food choices to be successful and have a great game plan to build muscle mass

 

[bluebuddy84]

Thank you

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[TX TERROR]

So your tracking through my fitness pal, that's great. Excellent start.

Now here is my take on caloricly dense food.
As long as you keep it in the mornings and have a good handle on how diet and stuff works then I think it's ok. Now pop tarts, maybe not so much. Here and there is ok. If you look at a pop tart for what it is it's not too bad. But keep in mind these are artificially flavored with tons of preservatives and junk.

Think bagel with cream cheese. Or look at snacking on cashews ot Brazil nuts. The healthy fat content is high so it will crank your calories up like nobodies business.

Your natural so protein intake is going to loose importance at a certain extent

Small appetites are just like small muscles. It's not something you just decide to do and go eat 5000 calories in a day. Just like you don't decide to go lift 500 lbs out of no where. It takes gradual progression.

Do this.. post a log here for the next week. Each day sum up what you ate and where your macros landed. If you can do that I can help you make improvements here and there. Pm me anytime.

Now are you considering using steroids or do you wish to remain natural?



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[SpikedEggnog]

I am going to do this. I am now tracking my cals on my fitness pale. If I get my 200 grams of protein from a protein shake then does it matter how I get the vast majority of my cals. Can I use dense foods like pop tarts as long as I am still eating a good dinner?

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no dude thats not the best. you may be able to get away with pop tarts and such but that is kid food, leave it for kids, you are a man. you need whole foods like potatoes and rice and veggies, i can tell for your body type you need the fast Carbs like that. my personal favorite carbs are carb sources that have protein as well, its like a 2 for 1 special. things like potatoes, Peas, greek yogurt, etc. all have carbs and protein.

i would also incorporate Whole Eggs into your diet along with more healthy fats, like olive oil, grapeseed, nuts, peanut butter (try natural if you can), etc.

and try to get most of your protein from Food. try greek yogurt, tuna, tilapia, beef, chicken, etc. A protein shake after your workout is ok BUT i wouldnt get 200g a day from just shakes that is overboard you really need whole foods not powders..

one of the keys to building Mass i personally believe is eating a big breakfast. (breakfast also helps people lose weight as well but thats another topic). too many people skip breakfast or eat baby breakfasts, like a bowl of cereal or some oatmeal. i still believe breakfast is the single most important meal of the day, because you are literally Fasting for 8 hours or however long you sleep, so when you wake up your body is depleted of nutrients and needs food immediately. so you really need a Massive breakfast if you want to gain weight. i am currently trying to pack on mass and here is an example of a Mass breakfast:

4 eggs
5 oz Red Potato chopped and fried in 1 tsp olive oil
8 oz greek yogurt, plain
1 cup Oatmeal
1 Banana
2 tbsp Wheat Germ

 

[MarkD]

From personal experience, eat as many whole foods as possible. Cut out the processed bullshit. Pop tarts are calorie dense and so is pizza but they don't have any real nutritional value. You need more lean beef, chicken, fish, veggies and fruits. Eat those foods on top of using a mass gainer.

About 6 years ago I was trying to put on size with that old Cytosport powder CytoGainer (I think it became Monster Milk), I did what you did and relied on it for size. these past 3 months I've put on a solid 25 pounds, ALL from a good diet. Increase your calories hard. When I was gaining I aimed for 3000 + calories from whole foods along with multiple 50 gram shakes a day, starting from the second I woke up. You already have minimal body fat and a good base, I have confidence that you can do this.

Like others have said, start breaking down your macros and welcome to AR!

 

[SpikedEggnog]

From personal experience, eat as many whole foods as possible. Cut out the processed bullshit. Pop tarts are calorie dense and so is pizza but they don't have any real nutritional value. You need more lean beef, chicken, fish, veggies and fruits. Eat those foods on top of using a mass gainer.

About 6 years ago I was trying to put on size with that old Cytosport powder CytoGainer (I think it became Monster Milk), I did what you did and relied on it for size. these past 3 months I've put on a solid 25 pounds, ALL from a good diet. Increase your calories hard. When I was gaining I aimed for 3000 + calories from whole foods along with multiple 50 gram shakes a day, starting from the second I woke up. You already have minimal body fat and a good base, I have confidence that you can do this.

Like others have said, start breaking down your macros and welcome to AR!

i agree.

but on a side note, if i carb cut for two weeks and then at the end of the 2nd week, slam pizza and peanut butter sandwiches and whole egg shakes, the next workout i will be a Monster and have the best workout of my life....Pizza makes me full like no other food. i can eat rice, potatoes, bread, etc. BUT pizza is the key when i want a cheat meal..

 

[bluebuddy84]

No that is not a good idea at all. Follow the link above that I gave you. It's a diet and Nutrition 101 sticky that you need to read and implement for a good diet strategy. That will give you all the tools you need to make the right food choices to be successful and have a great game plan to build muscle mass

OK, so I'm must really be attempting something that's impossible. I just left the grocery store with a gallon of milk, ovoil, oatmeal, and vanilla greek yogurt. It's like I have a mental illness that activates at the grocery store. I have more than enough money to buy anything I want to eat. I need a plan...like this for breakfast, this for lunch. This for dinner. This in-between. I don't like to cook so this is seemingly impossible. Thanks for all your advice. I don't want to waste your time but this is all I think about all day everyday. I want to grow. I want to grow muscle.

I think I'll try 4 eggs, oatmeal and toast for breakfast,

I'll prepare tuna fish and rice for lunch with something else... Veggie?Not sure yet

Chicken rice and baked potato for dinner. And a homemade mass shake before bed and post workout. And I'll snack on as many nutrigrain bars and milk in-between as best I can.
How's this for starters. If it sound good I'll go to the store and get it all.

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[bluebuddy84]

So your tracking through my fitness pal, that's great. Excellent start.

Now here is my take on caloricly dense food.
As long as you keep it in the mornings and have a good handle on how diet and stuff works then I think it's ok. Now pop tarts, maybe not so much. Here and there is ok. If you look at a pop tart for what it is it's not too bad. But keep in mind these are artificially flavored with tons of preservatives and junk.

Think bagel with cream cheese. Or look at snacking on cashews ot Brazil nuts. The healthy fat content is high so it will crank your calories up like nobodies business.

Your natural so protein intake is going to loose importance at a certain extent

Small appetites are just like small muscles. It's not something you just decide to do and go eat 5000 calories in a day. Just like you don't decide to go lift 500 lbs out of no where. It takes gradual progression.

Do this.. post a log here for the next week. Each day sum up what you ate and where your macros landed. If you can do that I can help you make improvements here and there. Pm me anytime.

Now are you considering using steroids or do you wish to remain natural?



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I will do this, I just added a reply on here not sure if you can see it. It was reply to rick rock. I'm willing to go to any length possible to do this.

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[[9oNe6]BillyD@kid]

OK, so I'm must really be attempting something that's impossible. I just left the grocery store with a gallon of milk, ovoil, oatmeal, and vanilla greek yogurt. It's like I have a mental illness that activates at the grocery store. I have more than enough money to buy anything I want to eat. I need a plan...like this for breakfast, this for lunch. This for dinner. This in-between. I don't like to cook so this is seemingly impossible. Thanks for all your advice. I don't want to waste your time but this is all I think about all day everyday. I want to grow. I want to grow muscle.

I think I'll try 4 eggs, oatmeal and toast for breakfast,

I'll prepare tuna fish and rice for lunch with something else... Veggie?Not sure yet

Chicken rice and baked potato for dinner. And a homemade mass shake before bed and post workout. And I'll snack on as many nutrigrain bars and milk in-between as best I can.
How's this for starters. If it sound good I'll go to the store and get it all.

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Get a rice cooker and make a batch of fresh rice in the morning everyday, it goes with a wide variety of foods

 

[SpikedEggnog]

OK, so I'm must really be attempting something that's impossible. I just left the grocery store with a gallon of milk, ovoil, oatmeal, and vanilla greek yogurt. It's like I have a mental illness that activates at the grocery store. I have more than enough money to buy anything I want to eat. I need a plan...like this for breakfast, this for lunch. This for dinner. This in-between. I don't like to cook so this is seemingly impossible. Thanks for all your advice. I don't want to waste your time but this is all I think about all day everyday. I want to grow. I want to grow muscle.

I think I'll try 4 eggs, oatmeal and toast for breakfast,

I'll prepare tuna fish and rice for lunch with something else... Veggie?Not sure yet

Chicken rice and baked potato for dinner. And a homemade mass shake before bed and post workout. And I'll snack on as many nutrigrain bars and milk in-between as best I can.
How's this for starters. If it sound good I'll go to the store and get it all.

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it sounds ok for a start but you really need to get myfitnesspal and weigh your food out so you can track your caloric intake. you want to make sure you get enough carb/prot/fat and in the right ratios. but you have the general idea.

the breakfast is pretty good but i would add 1c of Greek Yogurt, use plain nonfat too because the flavored can add high fructose corn syrup into it. you really need to hit breakfast HARD as soon as you wake up. my advice is try what i do. get a NutriBullet blender and your oatmeal and yogurt and some fruit in and blend it, so you have an oatmeal shake, its easier to drink it and it tastes great with banana in it. the nutribullet isnt but 90 bucks and trust me, best 90 bucks you ever spent. ive had everything from smoothies to shakes to even blending up Tilapia because i didnt feel like eating it. drinking is alot easier. I dont suggest blending up fish though, it was horrid lol..

for lunch 2 cans of tuna with rice and Peas for veggie.

dinner sounds good with chicken and potatoes and broccoli.

for the homemade mass shake, you can use some high quality whey protein, 2 scoops, and oatmeal, maybe peanut butter or a little olive oil, some fruit, and use the NutriBullet to blend it up. you can even put milk in it if you want to really up your cal intake.

drink whole milk if you really want to up your cals. i wouldnt use the nutri grain bars though, they kind of suck man..you could try some homemade protein bars or Beef Jerky as snacks

 

[DylanGemelli]

your on the right track bro...

for what your trying to do, you just need to get adequate calories and protein throughout the day... don't look at carbs as your enemy either, they are actually your friend here too, just don't go nuts


i would get 2 whole eggs at breaksfast and 3 egg whites... get bobs red mill oat and wheat bran... take 1 serving of each, add some raisins, a scoop of whey, a serving of peanut butter and mix them all together... also, 1 serving of greek yogurt...

i buy my greek yogurt by the kilogram instead of the little cups... i mix 4 scoops of whey and then i like to add some grapes but you don't have to do that... weight out 1 serving each time you have it...

that's a nice start to the day...

get in a snack in between breakfast and lunch... perhaps a protein shake, an apple or grapefruit and some nuts (cashews, pistachios, etc... )

for lunch go with 8-12 oz. of fish or chicken, 2 servings of green vegetables and some rice

get another small meal in between lunch and dinner... 2 cans of tuna and a protein shake

then for dinner alternate a meat, poultry or fish... steak, chicken, pork loin, pork chops, veal, venison, ground hamburger, fish, etc... 2 servings of green vegetables and rice or sweet potato

then later night snack... 2 more whole egss with the oat and wheat bran and a scoop of whey in the oat and wheat bran



This will add you size, it won't be dirty and you won't feel bad either...

 

[SpikedEggnog]

also wheat Germ is a nice addition to Shakes/smoothies. i use the toasted wheat germ. wheat germ is kind of old school but its good and has some nice nutrients

 

[DylanGemelli]

also wheat Germ is a nice addition to Shakes/smoothies. i use the toasted wheat germ. wheat germ is kind of old school but its good and has some nice nutrients

yes, i agree... it is definitely beneficial...

 

[SpikedEggnog]

your on the right track bro...

for what your trying to do, you just need to get adequate calories and protein throughout the day... don't look at carbs as your enemy either, they are actually your friend here too, just don't go nuts


i would get 2 whole eggs at breaksfast and 3 egg whites... get bobs red mill oat and wheat bran... take 1 serving of each, add some raisins, a scoop of whey, a serving of peanut butter and mix them all together... also, 1 serving of greek yogurt...

i buy my greek yogurt by the kilogram instead of the little cups... i mix 4 scoops of whey and then i like to add some grapes but you don't have to do that... weight out 1 serving each time you have it...

that's a nice start to the day...

get in a snack in between breakfast and lunch... perhaps a protein shake, an apple or grapefruit and some nuts (cashews, pistachios, etc... )

for lunch go with 8-12 oz. of fish or chicken, 2 servings of green vegetables and some rice

get another small meal in between lunch and dinner... 2 cans of tuna and a protein shake

then for dinner alternate a meat, poultry or fish... steak, chicken, pork loin, pork chops, veal, venison, ground hamburger, fish, etc... 2 servings of green vegetables and rice or sweet potato

then later night snack... 2 more whole egss with the oat and wheat bran and a scoop of whey in the oat and wheat bran



This will add you size, it won't be dirty and you won't feel bad either...

dude you ever tried Wheat Germ? if not you should try it some time in your shakes, i think youd like it for a change of pace. i use the toasted kind