[Chrism~]

Through the years of training I have been reading a lot. My gains the last year have been pathetic and I know that the reason for it is my diet.

So I have decided to do something about it, and that would be a bulking diet. I usually eat a lot and I never put on weight, neither fat for that sake. Even though I know I am not eating enough proteins I think I am Ectomorph.

I am 19 years old, Height 1.74 meters and 78 Kg (I'm sorry I don't know feet and lb measurements). Just for the sake of it, 3 screenies.

Back


Quads:



Front: The light is really bad, I need to fix this pose when I have time. Tributes to donald duck though.



And here is what I wish to look like in my dreams.. Kevin is a great inspiration for me.


I have a high metabolism since I am very active, I go to school, work on the weekends and work out 4 times a week. Not to mention that I'm still very young. Usually I kept myself on eating around 3200 Kcal. I know it's wrong but I also ate a lot of snacks... However I am a very determined person, and I know that with the proper guidance I can reach my goals.

I am terrible at reading food labels and that's something I should start doing. I usually combine protein shakes with fast gain shakes in my diet, I wish to keep on with it.

I am ready to bulk up and I am as serious as cancer.

[Kaboom]

Well you def need to get your protein and I mean the right amounts.With your body type make sure you get plenty of thge right carbs too.Lift heavy and keep your reps in the 6-8 range.Get plenty of rest.Thes are the basics to making awesome gains

[Kirk]

kabooms right, get your diet in check, look at others logs to get ideas of healthy food and the rest you need to do on your own. low rep range equals more mass build, thats what you need. make sure you're dieting clean and taking in adequate protein each day.

[mm1snapper]

Mass and weight conversion

Use that site to find your weight in lbs.

EAS.com | ENERGY-ATHLETICS-STRENGTH

Use that site to find the amount of calories you need. Use the size/strength one. And enter in roughly your weight now or the weight you wish to get to in lbs.

Help with a diet

Read Post #6

FitDay - Free Weight Loss and Diet Journal

Use this site to track your daily calories, it also give you the macro break down on the foods.

Bodybuilding.com - Peter Czerwinski - How To Choose The Right Foods To Successfully Transform!

Here is a link to a bunch of great healthy/clean foods you should eat.

Enjoy.

[Kaboom]

damn snapper you just planned his reading for the next month haha.Damn good reading I might add.
Way to look out man!!
Good Job

[mm1snapper]

Lol thanks man... You learn best by reading. Not by being told what to do.

[Kaboom]

you said it bro reading and research does wonders

[Chrism~]

Thanks a lot guys, I really love you all. Specially Snapper.

Time to put some wood in the fire.

[Chrism~]

So this is what I managed to eat today, I tried to make it best as possible.
I'm still in the learning phase =P

Breakfast:
5 Dl milk with 50g Fast gain (10 g protein 33.5 gram carbs)
1 Spoon of fish oil
1 banana

2nd meal: (1 hour after)
3 green bananas

3rd meal: (1 and a half hour after)
Protein shake with 5 Dl milk (50 g = 41 g protein)
100g oatmeal

4th meal (2 and a half hours after)
1 full grain bread with cheese and ham
2 full grain breads with a 100g box of tuna in oil

5th meal (2 hours after. Pre-workout)
2 normal potatoes
Broccoli
Fish (not sure of the english name of this fish)

6th meal (2 hours after. Right after training)
5 dl milk with 50g Fast gain (10 g protein 33.5 gram carbs)
2 full grain breads with 1 egg in each.
1 full grain bread with boxed Sardines in oil.

7th meal (1hr after training, 45min after last meal)
5 Dl milk with 50 g Protein shake (41g protein)

8th meal
2 Dl milk
I felt like if I had a lot of food in my belly, and I didn't want to pack up before going to bed so I didn't disturb my sleep.


Additional: +/- 2l of water

So how is that? I can't press to much inside myself in the morning, but to compensate I get really hungry fast again.
According to that calculator you linked me to I estimated need 194g of proteins and 323 g of carbs.
Something tells me I need a bigger dose of Fast gain, it's just that the boxes are so small =S

[Kaboom]

Every meal should have protein and carbs.Too many bananas man.Why would you eat 3 green bananas 1hr after your breakfast.

[Chrism~]

Right I'll switch that out, and I'm going to start making a food diary.

I'm so fired to gain weight right now that when I don't I get mad. Among other things it seems that creatine has no effect on me.

[Cain Marko]

Snapper, the ultimate online librarian hey

[ibanezman88]

ok bro
you're relying too much on shakes.

try to get more carbohydrates and protein in every meal.

i hate to break it to you but you will have to use steroids if you want to look like kevin. you would have to have amazing genetics, cycle all year round pretty much, and be very knowlegable of the sport and have rediculously hard work ethic.

set yourself a more reasonable goal. one that can be reached maybe in the next 6 months.

don't be in such a rush to gain weight. it takes time. it's not as fast as some might seem

make sure you have perfect form when you workout and workout hard. don't waite more than 2 minutes in between sets. use a weight that you can control

here's my bulking diet so you can get a better example

7:00 - Wake Up
Meal 1

1/2 cup of whole grain oats in 1 cup of whole milk (oatmeal)
1 cup of eggwhites (4 eggwhites)
orange juice