Workout Diets?

Discussion in 'The Club House' started by ShagNasty1001, Feb 5, 2013.

  1. ShagNasty1001

    ShagNasty1001 New Member

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    So I just found out I am going to Mexico in May as sort of a thank The Lord school is over/congrats on completing blackjack dealer training for me from my roommates and friends (I know, could of picked a much better place..). My question is what is a good workout diet to help me get bigger? I practically live at the gym if I'm not working but have ran out of protein powder and haven't bought anymore until Friday. I have been getting stronger but haven't gotten bigger even with the low reps/high weight lifting. Any ideas?
     
  2. Jstrong

    Jstrong New Member

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    Step one: buy lots of chicken


    Step two:eat it till you hate it


    Step three: eat it more


    But seriously,protein is what builds muscle. If you can't get it in a shake,get it through solid food. That means chicken/fish.Some red meat won't hurt either (it digests very slowly and a steak before bed will feed your body protein throughout the night).

    Almonds and the like are good too. If your a naturally scrawny build then loading up on good carbs will help too,but if your body likes to store fat then it can get tricky juggling carbs without going overboard.

    I knew a guy who got ALL his protein from solid foods and he was absolutely shredded but real muscly too,like a smaller version of Alastair overeem. But he ate just as many grams of protein as most die hard protein shake users do and that's no easy task when your shoving your mouth with a whole chicken coupe throughout the day.
     

  3. ShagNasty1001

    ShagNasty1001 New Member

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    I'm 5'9" and 145 haha and have only gained 5 pounds in the past 4 months. I never thought about chicken, but I have been trying to eat as much pasta as I can. It's hard for me to hold on weight
     
  4. dango

    dango Well-Known Member Lifetime Supporter

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    May I politely suggest ?

    Cut up into little pieces "Arnold Schwartzegger , Swhatsenager , Shwatseniggar......Whatever" !
    Baste titillatingly with butter and shrooms and just so Gently apply heat source!

    "You'll Be Baaaccck..! :D

    Don drink thee Water..! :D
     
  5. Jstrong

    Jstrong New Member

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    Well it sounds like you have a high metabolism and your body is burning up those carbs from pasta as fast as you can put it in,so I wouldn't worry about carb load up. But I would switch your focus to ingesting as much pristine in your diet as possible as protein is the only macronutrients that will help you put muscle on. Start eating as much chicken and fish as you can stand and see if that doesn't help, tearing into peanut butter will also help you put weight on as its both protein and carb rich. start looking up high protein,mass building diets and trying them.

    The write ups on bodybuilding.com are great source of information.

    You can work your little heart out in the gym lifting but if your body doesn't have the protein to turn that into muscle then its all for naught.

    My body is opposite from yours,I'm a naturally large guy but if I'm not working out and eating right I tend to store excess weight as more fat than muscle so I really had to watch my carbs. Not to say its going to be easier for you,bc while I have no problem putting the weight on(not always the right kind though) guys like you have a harder time putting weight of any type on.

    This was me at my biggest. I worked out of town the whole last half of last year and got knocked back out of shape and I'm still trying to get back into a routine again.which us difficult bc while I have no problem getting to the gym and lifting,I need to run/cardio some extra fat I put on working out of town before I can do that.



    image-2468693326.jpg
     
  6. bige91603

    bige91603 New Member

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    I was in the same spot coming into college football a few years ago, i was undersized due to prior injury.

    Our athletic weight trainer changed that in a few months. Im not one to become a huge muscle freak because flex ability and agility are more important.

    Start off with a non stop high intensity workout, chest and triceps day one, cardio day two, shoulders/traps day three, cardio day four, legs day five and then two consecutive rest days. You can do light cardio and tons of stretching these days. Do this for 3 weeks and on week 4 do a briefer light version. And repeat. Make sure you stretch and warm up before and after all workouts. The expansion of the damaged muscle tissue will allow increased mass and faster recovery.

    Then on the diet, stick to the outside walls of the grocery store. All natural foods, vegetables, pasta and tons of meat (chicken and fish mostly) the natural proteins and fats are helpful in multiple ways. Canned chicken is easy and cheap but drain the water so you get less sodium. Natural peanut butter is also a great choice. Try to double your weight in protein. (If you way 100# then take in 200g of protein...or close). Protein shakes are your friend. Always take a multivitamin, pre-workouts help but i recommend optimum nutritions amino energy, allows you to maintain strength without leaning on a pre- workout and it helps boost nitric oxide in the blood. I've never taken hormone boosters and never will. Im not playing around with that stuff, too risky. Stay natural and stay healthy.

    Don't over work yourself at the gym, you know your limits so stick to them and they will grow, if you push too hard you could do more damage than help.

    Finally it comes down to discipline, discipline and more discipline. Its easy to cheat but dont it costs more work in the gym
     
  7. krisko09

    krisko09 New Member

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    I'm in the same boat. 5'11 155ish. Gunna be starting a diet in the next few days. My biggest problem is lack of equipment. Have free weights at work but not much and nothing fancy. And the gym here is a" no judgement," gym so there's no real weights, just cardio ****. Having a toddler um limited on free time suo I'd like to utilize the space at work. Anyone know a good routine with just free weights?
     
  8. winds-of-change

    winds-of-change The Balota's Staff Member

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    I'm going to Jamaica in May for my son's wedding. I'm wondering how to get smaller. Sheesh!!

    Goodness. Is it legal to post images like that on the open forum. :eek:
     
  9. dango

    dango Well-Known Member Lifetime Supporter

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    Marley Mellow mun....!:)
     
  10. pnolans

    pnolans New Member

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    When you said you wanted to get bigger, I was thinking something else.

    Most males want to get bigger. Else my spam folder would be empty.
     
  11. winds-of-change

    winds-of-change The Balota's Staff Member

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    Well, I'd rather be in Jamaica than Mexico. :eek:
     
  12. kytowboater

    kytowboater Active Member

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    Like Jstrong said. Chicken and tuna til you don't wanna see it again. Try going heavy as you can for 3-5 reps til you can't anymore, then load the bar with a weight you can't do, and with a spotter do negatives. Hold the weight letting it down slow. Tears you up pretty good.
     
  13. nosaj

    nosaj New Member

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    For proteins:
    Chicken
    Eggs (yes the yolks too)
    Beans
    Tuna
    Nuts
    Cottage cheese (a must for late meals)

    For carbs:
    Oats(not instant)
    Beans(yes again)
    Granola
    Whole grain pasta
    Brown rice
    Fruits and veggies
     
  14. hoovco

    hoovco New Member

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    Just eat. A bunch. Clean stuff though.

    When I was like 23 I got up to 185 at 5'6" but I was eating 2 chicken breasts at every meal abusing the hell out of Syntha6 and doing 2 a days. With the increased protein intake, make sure you're drinking enough water and stay hydrated.

    A casein protein before bed will help out too.
     
  15. nosaj

    nosaj New Member

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    Frequent, small-med, balanced meals. 5-6 evenly spaced feedings are best for keeping your metabolism firing and a steady flow of nutrients your body needs to be in a "building" state
     
  16. ShagNasty1001

    ShagNasty1001 New Member

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    So after reading through all of this and looking online, Friday, I am going to pick up 4lb of protein to make shakes and start a new diet. The fried foods late at night and beers are going to be cut way back and changed with peanut butter and grilled chicken/fish along with more veggies. What are some good protein powders? I've used muscle milk before in the past and it never did anything for me, except make me want to throw up. Also, I'd like to get back into running more so would that effect me positively overall or negatively size wise since I'd be burning a lot more calories? My last biometric screening from my work said I was 139 about a month ago so when I go to the gym later, I'll weigh for an accurate measurement. My goal is to be 155 to 160 by the middle of May. If y'all have any good workout routines, it'd be greatly appreciated
     
  17. hoovco

    hoovco New Member

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    Syntha 6. It's a protein blend and it's freakin delicious. Don't buy it from GNC. TFsupplements sells it for a whole lot cheaper.

    Running is a catabolic activity but you can still get some miles in and not have it hinder your gain. Just as long as you eat enough.

    I would say 2 miles in your warm up or cool down wouldn't hurt you. Sprints are a good way to do cardio and trigger muscle growth. When you do short bursts instead of long aerobic activities, your body builds muscle instead of breaking it down.

    ... and if ya wanna get big, make sure to work legs and incorporate some hip centric exercises. Your legs and butt are the majority of muscles in your body.
     
  18. Jstrong

    Jstrong New Member

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    Since your a little guy trying to pack on the pounds,is recommend looking at something more than just plain protein for your shakes. Maybe try something like BSN True-Mass, or similar weight gainers (they are packed with huge amounts of protein and good carbs and other macro-nutrients).

    And a little running wont hurt,it would be best served if you jogged a couple miles before a workout,you get to run a little and get your blood moving and heart rate up before you start a workout. Try and keep it 15 minutes or less per workout though,any more wont be very beneficial to your goals.
     
  19. Jstrong

    Jstrong New Member

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    Also like someone else mentioned dont just do Arms,Chest,Abs,and the typical muscles people want most to grow. That's a rookie mistake and will end up hurting you if your not working out your back and legs, you CAN NOT reach a full potential of growth and strength in other areas of your body if you aren't developing your Back,Legs,and Core muscles as these muscles are used in almost all movements and lifts. A fully developed back core and legs is the difference in just looking like you workout... And being able to pick up the rear end of a pickup.