I think I need help..

[HumaLabs]

I'm trying to make gains, as is everyone else I'm sure, but I just can't seem to figure out how to gain the weight.
It's sounds needy/*****y, but I've never actually witnessed friends/family anyone actually dedicate themselves to a diet routine, so I haven't seen anything "good" done before.

I understand a constant flow of white meat and occasional red meat is your best source of protein, but i'm not sure about how much I really need.
Also, where do I get my carbs from without them being coated in sugar or having come from white bread?
Lastly, what ratio should I follow so I don't blow up like a sack of lard?

I really want to take off physically, and I'm sick of being stuck, I hate it really. Any advice/tips would be more than appreciated.

[sofargone561]

Re: I think I need help..

EAT brother. My first bulk that i really got into i just wanted to get ****ing big. so i ate all day everyday if i could eat it i would ****ing eat it. i grew like a monster. Lookinf back i wish i ate a little healthier and not so much fast food but eating is number one. I promise you write down what you eat everyday. at the end of the day add up all your macros and i promise you will realize you are not eating nearly as much as you thought you where. maybe add a weight gainer instead of protien. or just hire a nutritionist. its not cheap but most guys will help you out.

[ZOOT]

Re: I think I need help..

You need to sit down and write out a meal plan. I don't know your stats or goals but try and eat every three hrs to keep the body in an anabolic state which will help in growth in maintenance. At least 6 meals a day. And MASS caloric intake!!! And don't forget the importance of meal supplement shakes between feedings. Once you have that plan, stick with it and keep a log and make adjustments as needed. As far as protein, some bros go the standard 1 gram per pound of body weight, others may go 2.

[guage]

Re: I think I need help..

6 am 2 whole eggs 1/2 to 1 cup eggs white and 1 cup oatmeal

9:30 am 8 oz turkey sandwich with fixens

12:30 pm you choose 7 to 8 oz fish chicken or beef with rice and cup veggies

2:30 shake with banana and peanut butter pre work out

lift

5:30 to 6 pm dinner 8 oz chicken breast rice veggies

last meal before bed 9:00pm 7 oz top round and 1cup broccoli

you can change things around all you want but there is your basic idea of how to eat to build muscle. many foods to choose from and you will grow

[Heavy Hitter]

Re: I think I need help..

Eat Food is the most anabolic substance on earth. Nothing is stronger. I eat and eat and eat. min 12 eggs a day max 24 that's 12 whites s yokes mostly fish 7 pounds a week real easy chicken and ground turkey atleast a pound of meat every day lots of broccoli green beans asparagus I drink lots of milk ten gallons a week but that is with my family too everything else is all me. I only weigh 223lbs right now and my calorie intake is pretty high its all clean. I cook everything in virgin olive oil no pasta no bread. But if I were you without knowing your stats I would say eat the hell out of everything you see bust your ass in the gym and squat at least once a week start deadlifting if you don't already and do them proper ass to ankles on squats and a straight strong back on deadlift you will blow up. It will help if you post your age weight height body fat% and goals supps you take what your diet looks like now. You do that and there are a lot of dudes on here that can dial you right in on were you want to be.

[BABY1]

Re: I think I need help..

Check out these great stickies!!!

http://www.fitnessgeared.com/forum/f385/calculating-calories-macros-92502.html

http://www.fitnessgeared.com/forum/f385/clean-foods-list-82016.html

http://www.fitnessgeared.com/forum/f243/28-days-lean-meal-plan-114287.html

Learning how to eat right can seem like a lot of work but the benefits are plenty for many reasons. Do lots of reading and asking questions and if you feel overwhelmed small changes can lead to great things. I often tell friends of mine to make sure they eat breakfast, (most of them don't) and make it a good one. Also, as many fast sugary carbs that you can get out of your diet, do that too. Don't forget to treat yourself here and there.

[suprfast]

Re: I think I need help..

At your age you can probably eat a shit ton and not gain much fat.

Put a jar of peanut butter in your backpack when you go to school and just go to town on it. Minimum 1 jar a week.

[Heavy Hitter]

Re: I think I need help..

That's solid advice too me ^^^^^

[suprfast]

Re: I think I need help..

That's solid advice too me ^^^^^

If it's one thing I know its how to put on weight. F%ck me for losing weight. I've tried and tried and my self-control sucks. Glad this kid wants to put on weight

[suprfast]

Re: I think I need help..

At your age you can probably eat a shit ton and not gain much fat.

Put a jar of peanut butter in your backpack when you go to school and just go to town on it. Minimum 1 jar a week.

To quote myself and add a quick correction. Make sure its a real peanut butter. Even though you are bulking you can still choose the crap you scarf down on. Stay away from hydrogenated oil PB.

[suprfast]

Re: I think I need help..

This will work too, but I dont suggest carrying it around.
Costco has it for a great price. A heaping Tb in the morning. Smells (yes I am about to use this word) delightful.

[HumaLabs]

Re: I think I need help..

Thanks for the replies guys
I'm 19 years old
6'4"
200 or so pounds
12-17 BF %, probably around 14 or 15 I'd guess

[HumaLabs]

Re: I think I need help..

Going to start pouring that coconut oil on everything, I have grape seed right now. Going to go buy shit tons of meat.
Will white bread/rice/pasta kill me? Or is it whole wheat or GTFO ?

[suprfast]

Re: I think I need help..

Going to start pouring that coconut oil on everything, I have grape seed right now. Going to go buy shit tons of meat.
Will white bread/rice/pasta kill me? Or is it whole wheat or GTFO ?

Honestly, eat what you can. If your goal is to put on weight just eat. Once you look in the mirror and think you are too fat adjust the diet. Too many people get caught up thinking they are elite bodybuilders and will write you up a meal plan that is bland as shit. By all means if you can follow a bland boring meal plan its most likely the best route but in reality(especially at your age) its difficult. The obvious culprits are ALMOST ALWAYS off limits or should be in extreme moderation, alcohol, refined sugars, best friends GF.

Let's work on this slowly and just start eating. That is probably the hardest part. Learn to take in more calories than normal. Make your own mass gainer protein shakes(screw that store bought crap). When you are full, take one last bite, then one more. It will come and you will blow up in no time. Just remember that once you jump start this beast it can be hard to stop. Think of your eating like a snowball going down a snowy mountain. You do have to be in control of it.

[HumaLabs]

Re: I think I need help..

Honestly, eat what you can. If your goal is to put on weight just eat. Once you look in the mirror and think you are too fat adjust the diet. Too many people get caught up thinking they are elite bodybuilders and will write you up a meal plan that is bland as shit. By all means if you can follow a bland boring meal plan its most likely the best route but in reality(especially at your age) its difficult. The obvious culprits are ALMOST ALWAYS off limits or should be in extreme moderation, alcohol, refined sugars, best friends GF.

Let's work on this slowly and just start eating. That is probably the hardest part. Learn to take in more calories than normal. Make your own mass gainer protein shakes(screw that store bought crap). When you are full, take one last bite, then one more. It will come and you will blow up in no time. Just remember that once you jump start this beast it can be hard to stop. Think of your eating like a snowball going down a snowy mountain. You do have to be in control of it.

Best friend's girlfriends are off limits? Shit.
thanks for the advice, going to do that, just take it one bite at a time. Going to see if I can order a cheap scale off amazon to keep close track.