trying to get Bigger (diet)

[jeez]

i am a 5ft 11inches i weight 150 pounds and im only 7% body fat(pretty toned)

however i want to gain around 5-10 pounds cuz i think ill be sexier haha ;D

i try to hit the gym at least 3 times a week and if i cant make it ill do alot of pullups/pushups at home. I dont take protein, i just dont, doesnt feel natural to me.

basically: how can i get bigger without eating so much that i lose my abs

and yes i know the whole deal with reps/high intensity helps but id like to know about what kind of diet i should have

[Zomga48]

What do you mean by you don't take protein? Muscles are made out of protein, they won't grow if you don't eat it.

[jeez]

i mean like whey and crap. i eat hella meat just not down to take the left over shit that they feed pigs with

[Amplified]

Feb 6, 2009 20:19:42 GMT -5 jeez said:

i mean like whey and crap. i eat hella meat just not down to take the left over shit that they feed pigs with

"Left over shit they feed pigs with" being whey protein or cytogain? Haha, okay then.

I think the rule for daily protein intake was 1g of protein per pound of weight?

[Alek]

lol there is nothing wrong with taking whey. Protein is what repairs your muscles after a work out, and it is in a lot of your foods. Supplements are totally fine...

[optimus]

CALORIES!!!!!


Everything else is less important than that.

It takes a lot of energy to build muscle. Protein helps, but you need to burn calories to turn that protein into muscle.

If you aren't getting enough calories, then all that working out is going to make you lose weight. That's the opposite of your goal.

Basically: EAT A LOT!

[OHM]

But eat a bunch of smaller meals throughout the day, rather than 3 huge ones.

[kristallnachte]

You have to make sure you support your muscles with more food.

I started Marine training and got a huge burst in muscle density, and then I noticed I was barely able to stay awake an entire day when i used to be able to for multiple days. I wasn't eating enough to feed my muscles so I was tiring out my body each day.

Currently, I eat a Salad every day for lunch in third period, and try to eat as big a dinner as possible

[blade]

Check my post out

highschoolpuas.proboards.com/index.cgi?board=fitness&action=display&thread=2764

I was a skinny guy too

Dont worry, the good fat (not bad one) wont take away your abs

[Iceberg]

You have to eat enough carbs on workout days. Complex carbs, like spaghetti/pasta stuff. Brown rice is good as well.
As for protein, youll be fine with meat, the only advantages to whey is that its healthier and more quickly absorbed
Dont skip all fat, you need good fats or your body will go into starvation mode. You wont gain alot of weight. Good fat is stuff like nuts, olive oil, etc. Fish is good too.
An hour before your workout, eat a meal that has protein and carbs, so you can maximize workouts.
Eat 5 meals a day, keep in mind theyre smaller.
You can message me if you want, Ive been working out for 3 years, and I know what works and what doesnt for the most part

[pokemon]

Don't worry about keeping your ab's while getting bigger.
You either put on muscle or shed fat. If you try to do two things at once, you'll get shitty results for both.

With that said and with the knowledge I have of you, I'd say just stuff your face with everything you can find. Eat at least 6 times a day and each time stuff yourself until you cannot eat anymore, and then eat some more after that. Do this for about a month, people will compliment you on how you've gained muscle.

Who cares if you gain a bit of fat, you'll shed it easily because of your new mass (the muscle will help you burn off the fat super quick) Also, you sound like an ectomorph so you shouldn't gain much fat anyways.

Oh an please don't say you already eat a lot. See-food diet. GO GO GO!

as for training: read up on Mark Rippetoe's "Basic Barbell" regimen.
It'll maximize gains by utilizing the most muscles in the shortest amount of time.

Basically: you workout 3 times a week alternating between workout A and B.
So week 1 is
Workout A
Workout B
Workout A

Week 2:
Workout B
Workout A
Workout B

and so on.

Workout A:
Squat 5x5
Bench 5x5
Deadlift 5x5

Workout B:
Squat 5x5
Power clean: 5x5
Military Press: 5x5

Start with around 50% of your 5RM on each of these exercises. Add 5-15 pounds based off of how hard the movement feels, each workout.

Keep increasing the weight until you hit a plateau (you stop going up)
Once you do: you can lower it by 10 for a workout, and then increase it by 15 the next workout
or you can just restart it from 50%

Keep in mind that this is all just a very rough outline of what Mark Rippetoe recommends. please look it up if you want accuracy.

(sorry i digressed alot, 2nd forum post.. got excited)

[phoenix]

Spot reduction isn't feasible.
However that being said there is substantial evidence hormones (as opposed to genetic programming) play a big role in where fat is placed. For example, having love handles is a sign of too much insulin, and man-boobs a sign of too much estrogen.

In the belly case, it is a sign of too much cortisol, a stress hormone. This can be counteracted by doing a number of things. I assume you already do ab workouts, so that part is fine. Next is getting at least 8 hrs of sleep a night, which reduces cortisol levels. Also, doing your workout in the quickest amount of time possible will help because working out beyond 1 hour winds down your production of testosterone and fires up the cortisol hormones.

And lastly, producing more growth hormone will counteract cortisol effects. This is done by cardio (500 cal a day) and also by doing QUICK PULL, SLOW RELEASE repetitions, which produces more lactic acids than usual, and thus release more growth hormone.