Back/Biceps
Legs
Chest/Triceps
Legs
Shoulders/incline chest
Back/Biceps
Insert whatever I want here
Repeat

Renton seems unlikely to care outside of a slight resentment. I would probably work with a program from Monte. Definitely been on maintenance or at a deficit for months. Would prefer to be sub-10% BF by the time all is said and done.

Simple =/= easy

We've solved the problem, it's the implementation that requires work.

G4S,

Both are simple. Gaining weight is still easier because they make weight gain supplements that are over 1000 calories per serving and can be slurped down in 15 seconds. Optimum Nutrition unfortunately doesn't make weight loss powder that is negative 1000 calories a scoop.


OP,

1.5g/kg protein is pretty low. Most material I've read recommends 2g/kg. I can't say for certain but it's possible that you self-sabotage your weight gaining efforts by attempting to stay at an arbitrary level of leanness year round. I don't think you should bulk up to 25% body fat or something, but getting up to 17% - 18% might make it easier for you to gain muscle and strength. Especially if it makes you more comfortable carrying around a little extra fat instead of subconsciously scrutinising all your food choices whenever you gain a pound.

FWIW I don't think your program matters much wrt body composition goals in the broad sense as long as it hits the high points. That said, a 6 day program will burn more calories than a 3 or 4 day one so it's just that much more food you'll need to put down in order to manage a surplus.

re: above, even if you put on some fat while you bulk up, you'll probably be really good at the cutting part once you've added some muscle, and you still get to keep the muscle. Are you a loco-approved dexa 10% bf right now or a body comp scale 10%?

I'm eating 160g+ of protein per day.

My shakes average 70g protein per and I have two daily with meals, and an extra shake in between at 30g. The third is usually plant protein because I keep getting tubs of the **** for free from friends, makes it easy to rationalize throwing another together.

I. EAT. EVERYTHING. An entire pizza at once? Sure. Ten servings of ravioli? Did that the last two days for fun plus lasagna. Lean body mass? That's long-term goals. It's just difficult to put weight on. I'm also very gassy these days. Might be the plant protein.

Gergo:

was allegedly 11% on one of the ol' Lifetime Fitness body comp scales last time I checked.

Ok enough bragging already.

Either you have an intestinal parasite or you're not eating as many calories as you think, like all the overweight people who swear they're barely eating anything yet still gain weight, but in reverse. Do you log your food?

Where are the starting pics at? Gl Op I had similar goals to you when I started. Don't let the haters get to you, they are fat and old.

You're eating 160g+ a day and then saying you get 170g from shakes. What about the real food? It's irrelevant that you ate an entire pizza at once if it was a one-off thing and you had a mostly-liquid diet on the other days.

You need to eat a surplus repeatably and consistently. Your shakes need to have more carbs in them. Research indicates that a bolus of 70g protein doesn't have much more of an effect on protein synthesis than 30g.

Based on the results you're having and what you claim to be eating, it must be assumed that your diet is very inconsistent. You need to be eating three solid meals a day with two shakes in between, 200 to 220g protein, as many carbs and possible and a moderate amount of fat. Then you need to monitor your weight daily. If the 7-day moving average of your weight isn't up at least a pound in two weeks, then you need to add another tablespoon of natural peanut butter to all of your shakes. Then if it isn't up at least a pound in the following two weeks, another tablespoon.

You've never had to eat yourself big.

Getting kcals way up (6000+) consistently every single day can be miserable. Trying to stuff food down your throat when you don't want to, is way more difficult than not putting something in your mouth.

Until you've vomited because you're so physically uncomfortable, only to realize you just wasted a bunch of kcals, so you have to continue eating, you don't know the struggle of really trying to gain.

I realize it's a problem most people will never have, but it exists, and I'll always argue not putting something in your mouth is much easier than force feeding.

Anyway, sorry for the derail AF, good luck. And +1 to tracking your food, make it that simple math problem and attack it.


Didn't you fail at your goals though?

This isnt about me its about OP we do not know his genetic potential

For professional reasons I decline to post face pics/body pics until I graduate, but they'll make it on here eventually.

If my dad serves as any indication, the 200lb goal is pretty farfetched, but we're shooting for it regardless. The guy could never break 195 and that was after like 10 years. But we out here trying, thanks for the support!

That's why I bumped up the shakes and added one to every meal, trying to stay a little more consistent with those and they keep me on top of things. Third shake doesn't hurt any.

I calculated the calories in each of the bigger shakes (and yes, I measure the ingredients when I make them) and we're at 885kcal per shake. If we add the in-between-for-funsies shake we're at 2100kcal with just those. I'll track the next week (starting 10/02) but only because you warm my insides.
I don't get the initial commentary; I tell you how much protein I'm getting from shakes alone and you respond like the math is somehow incorrect?

170 > 160 as far as I know. And the statements about pizza, ravioli, and lasagna? Those are called examples. And the research you're referencing is flawed and I think was addressed earlier on, but maybe not. I've looked into those studies before and wasn't particularly impressed by the methodology or data itself, plus a lot of extrapolation is done in their interpretation which I don't agree with.

But yes. I will eat more nut butters. Namaste.

I know there are studies disputing my anecdote but I had a friend who ate so much food to try and put on weight (she was calorie counting and being extremely anal about it) but just stayed at the same low weight. I do think some people are just naturally blessed/cursed with a very fast metabolism. Flame away

Gl AF.

Oh, no, I do agree.

Medicine/studies are about averages.

I just ate a pound of carnitas. Someone tell me I didn't have enough, quick!

No problem!





I weigh less than you and exercise less and I maintain/lose weight when I eat 900 calories for dinner

Bloody Greg

AF,

Maybe start posting food logs so people can make suggestions?

Nobody cares about your face we are talking about aesthetics. Either way it’s not a huge deal just seems odd to make a log and not input enough info for us to make helpful recommendations. Input meaning your current body composition and nutrition daily log info mixed with workout routine is the end all be all. But give it time. I’ve coached many people who started out in your footsteps but learn that they have to pick to be lean or have a gut in order to hit x weight natural.

I never said that was all I ate

16 oz carnitas
2 cups rice (cooked)
1 avocado
Medium brownie
2 cups vanilla ice cream
Killebrew rootbeer
Salad that means absolutely nothing to me at this point
Some chips
handful of crackers
Chocolate chip cookie
A blueberry muffin

Roger that, amigo.
The tattoos are identifying* hence declining physique photos, but I do understand what you're saying. Greg has clearly pointed out that I have no idea what I'm doing or talking about so it's baby steps .

I thought EV was politely requesting dick pics from you. Phew!

Send me the pic and I will edit out the tattoos and send it back to you to decide whether to post it, then delete the pic. I promise to take enough alprazolam before and after to forget I ever saw it.

All snark aside, I interpreted your comments to imply that you were getting the vast majority of your protein intake from shakes. You said you get >160 total but 170 from shakes. For most, eating normal food alongside the shakes would put them easily over 250g.

And I believe that I have mentioned that the shakes are in ADDITION to meals. By this point I have at least said it once. Thank you for bringing my thread's daily salt intake above 2,000 mg though.

Bump

Are you 200 yet?