Help my small frame gain

[justins920]

Sex: Male
Age: 23
Height: 6'-0"
Weight: 165lbs
Body Fat%: 9%

I have lifted weights since I was about 15. I have a smaller frame and a high metabolism. I eat a lot of protein and calories every day (like in the 4000-5000 range), but I can't see to gain anymore. I would like to start my first cycle using orals only. I'm not sure if I'm ready to stick myself yet. Maybe my next cycle. I heard turinabol is a good oral and helps drive the appetite to make me eat more yet. Any cycle suggestions would great. Thanks in advance for the help.

[Kale]

You say you eat 4000 to 5000 calories a day. Lay out your daily diet meal by meal.

[justins920]

Example of a normal day which was todays

Breakfast - Cherioes 4 cups is 440 calories plus another 220 for milk.
Total=660

Pre lunch - Can of tuna 150 plus protein bar 40. Total=190

Lunch - Double Cheeseburger - 260 from the meat plus 100 for cheese plus 110 for the bun. Total=470

Mid Afternoon - 2 Roast Beef Melts with Cheddar from arby's 340 each plus curly fires 330. Total =1010

Late afternoon - Yogurt 170 plus protein shake 20. Total=190

Supper = 2 skinless chicken breasts 150 each plus about 2 tbsp bbq 60. Total=360

Evening - 4 stalks of celery 40 plus4 tbsp peanut butter 380 plus protein shake 20. Total=440

Night - Pizza rolls 840

Total day=4160

This was todays foods plus lots of water. I usually have 2 protein shakes a day plus at least 1 protein bar. But the rest isn't everyday stuff. Usually breakfast is eggs and a glass of milk, but can't have that everyday. The double cheeseburger is usually everyday but the arby's of course isn't an everyday thing.

[shrpskn]

There is no way you are at them stats while incorporating 4-5000 cals/ed into your diet unless your diet is way off track.
I can't see it.

EDIT: Diet already mapped out above....and it don't look good.

-ShrpSkn

[shrpskn]

IMO, your diet looks sick...I'd visit the diet forum and get that crap under control...I can't begin to tell you where you're wrong...

Good luck,

-ShrpSkn

[justins920]

I listed what I ate today. Could someone possibly tell me what else I should eat or what I should be substituting for things that I did eat. I know diet is the number one most important thing and I would like to be eating right before I start taking anything. Thanks for the help.

[shrpskn]

You are right about your metabolism...it's gotta be through the roof to maintain a bf% of 9% while eating crap like that.

If you eat the right foods, you will put weight on that 6' frame of yours.

And the diet has to stay consistant too...not eat right here and there...you got to eat right everyday, at all costs.

[justins920]

In your opinion what are some of the best things I should buy next time I go grocery shopping. And thank you for not making fun of me and actually trying to help me.

[justins920]

Is there any steroid or steroid stack I could start to cycle to help kick start some growth. I would like to stick with orals to start with. Please help I don't want to be small anymore.

[shrpskn]

Steroids are not the answer you are looking for at this point in time...at 6' and 165 lbs, nobody is is going to suggest you any steroids to help with your desire to gain more weight.
You say you have a small frame...at 6' tall I find that hard to believe..you're likely referring to yourself as having a small frame because there is hardly any meat on your bones.
With the proper diet you can change this. Please visit the diet forum and get yourself acquainted with things there...my diet may not be in your best interest. Ask for some advice in the diet forum and I'm sure some very knowledgable bros in the area will be glad to help you.

Diet is the ONLY key to your growth at this time, not steroids. Steroids come into play when you've reached your genetic potential and have plateaued in size naturally, and at your stats I assure you haven't nearly plateaued yet.
It's good to see that bf% down there and I've been fortunate myself to maintain a bf% of 10 or less. If you eat right, train right, and keep these things disciplined, you will grow, trust me.

Best of luck,

-ShrpSkn

[Kale]

Dude that Diet is totally fvcked up. Come on, Cherioes 4 cups are you serious. Here is what a real bulking Diet looks like. Compare this to the shit you just posted. You eat like this and you will grow like a weed.


Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

[boxingbean]

Dude that Diet is totally fvcked up. Come on, Cherioes 4 cups are you serious. Here is what a real bulking Diet looks like. Compare this to the shit you just posted. You eat like this and you will grow like a weed.


Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

that is one hellof a diet...mite even steal taht!!

[Kale]

that is one hellof a diet...mite even steal taht!!

Here is the entire link http://forums.steroid.com/showthread.php?t=113010

[shrpskn]

Excellent...thanks for the link Kale.

[theboss]

great thread kale.

[justins920]

thanks for the help and the great list. I'll go shoppping today.