[quantum]

Hey everyone, I'm new to this forum. I've been B.Bing for 6 or so months (or 2 years of not knowing what to do, with no results); and I'm a REAL hard-gainer I'm hoping that I can learn some new stuff from here , or even I could share my knowledge; all the infomation I have has come from: Arnold Schwarzenegger's Bible Of Bodybuilding - and I've studied every minuscule information in it - and a few other books. Other then B.Bing, I studying Biomedical Engineering at Uni and skateboard everyday. I hope you'll have me. C-ya

[lil_big_junior]

welcome to the dungeon bro

[Freak]

Welcome to the dungeon. Post your diet as that is likely the source of your problem. Props for biomedical engineering.

[quantum]

You'll probably shake your head at this, but I don't have the time to eat every 2 hours, nor the money to buy heaps of meat and eggs. I try to utilize with everything I have:

Morning: 2 eggs, 2 glasses of milk, 2 slices of whole-grain bread (combining incomplete protein with milk), an apple, a little bit of cheese or meat - I don't know if this makes much difference, but a big cup of Starbucks coffee

Lunch: 2 glasses of milk, 2 whole-grain bread, an apple, a few chunks of meat.

Dinner: 1 to 2 glasses of milk, 2 whole-grain bread, a few handfulls of raisins, an apple, protein powder combined with milk, some cheese and/or meat.

Any suggestions or help?

[Freak]

Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.

From here increase your calories by 500/day. This is your target caloric intake.

For the first 6 months you will want 1.5g/lb of bodyweight. For you is 210 grams.

You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.

Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1.5g/lb of bodyweight.

You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).

Fat should come primarily from unsaturated sources.

Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.

Good foods are:

Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.

Carbs: oatmeal, sweet potatoes, yams, brown rice, fruits.

Fat: Olive oil, unsalted almonds, flax seed oil.

Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.
Calories per gram:

Protein: 4
Carbs: 4
Fat: 7
Alcohol: 9

You should avoid alcohol as it reduces protein synthesis and dehydrates you.

For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech. A good supplement stack is:

Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.

Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.

Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.

[Mygeeto]

TRUTH!

[Mygeeto]

ohh the reason Freak350 said not to buy any muscletech products is because they are severly overhyped and overpriced make thier protiens and stuff sound better than other brands or regular protiens and creatines, ect. but they arnt.
all that stuff works equally and effectivly all the same.
a cheap brand will work just as good as an expensive brand, but it will cost you less.

seriously even i was dopped into beleiving that thier creatine was invincible, just by how they word the way they advertise it. i saw one advertisement which said something along the lines of "creatine is the most powerful suppliment on the market, no wonder its had several full scale studies and countless hours of research on it!"
they made it sound like it was THIER creatine, but in actually fact, they were talking about ALL creatine in general.

[Freak]

That's right Mygeeto. Your coming close to the 3k mark.

[Mygeeto]

yeh i been thinking of retiring from this site at about 3,000 posts.


opps did i say 3,000? i ment 3 trillion