First Time Complete Newbie

[UKBenC]

Hi guys im hoping you can offer some advice.

I have looked through the newbie posts, sticky ones, and also had a read at some of the other threads accross the forum but would like some specific advice if possible

My situation is that I have been training on and off for a few years, reccently I have changed my diet but I am not seeing gains as quick as I would have hoped. At the moment I am working out a few times a week, along with my diet I am taking whey protein and creatine. What I am looking for, if it exists, is something to speed up and help the bulking I am trying to achieve. Is there anything out there that people would reccomend? Any advice would be greatful.

Not sure if its relevent but I should also say that all my life no matter how much I eat I always find it hard to put on weight, my frriends have said they have been in the same situation and a cycle of steriods has helped get them to the stage they want to be then a simple diet and workout program keeps the body how they want it.

Thanks
Ben

[Pac Man]

stats

[UKBenC]

What do you need to know?

[Matt]

Age
Weight
Height
Bf%
Years training
Cycle history
Goals?????

[UKBenC]

Age - 30
Weight - 165lbs
Height - 6'2
Bf% - 10.01% (done online using measurements)
Years training - 3 (on and off) last 8 months 3 nights a week
Cycle history - nothing just suppliments in the last 8 months
Goals????? - bulk, muscle gain

[Matt]

Well your weight tells me everything mate, i find it very difficult to put weight on but with the correct diet i still get to 210/215lbs natural..

Please go to the diet forum and post your full daily diet including macros for critique....

Lets start there...

[Eazy20]

I agree with Matt, 165 at 6'2" is a toothpick! EAT!

[UKBenC]

This is the problem, I eat and eat to the point where I cant eat anymore ranging from high protein things to high carbs. Over the past year I have tried everything and nothing works. One of my friends gives me advice on different things to try but nothing works hence the idea of having somthing else to boost me to the level I want then I can work from it once I am there.

[Matt]

If you can't eat then theres nothing that can help, running a cycle is pointless because once the cycle is over any weight gained will just fall off you...

The weight you do gain whilst on cycle will be water retention...

[UKBenC]

Eating isnt a problem I eat loads its gaining the weight thats the problem I havent been able to do so all my life, not sure what it is but this is a stepping stone I need to get past to get to where I want. My normal daily diet consists of eating a large breakfast, mid morning snack (usually fruit), large lunch (fish, or potato), then mid afternoon snack, dinner (chicken, fish, potato, steak etc) all large meals. Once I have finished training I have creatine and a whey protein. I was thinking about having whey protein with breakfast but im already eating alot.

[Eazy20]

At your weight and height, if you're not gaining, you're not eating enough. You may think you are, but you aren't. Look into the diet section and look at one of the bulking diets in there and then compare it to what you eat daily. I'm sure you'll find you need to eat much more.

[UKBenC]

Ive been through the diet plans time and time again I have a friend who's a personal trainer who has advised on several diets all which seem to do nothing. I cant eat anymore than I already am its physically imossible for me to put anymore food away this is why my next step would be another addition such as a steroid. If your saying though that water retention is all I'll gain then there is no point and I will continue as I have been and see where I am in another 6 months time

[Flier]

Still..eat more.
Myself, I have breakfast, 2 lunches, and 2 dinners + several protein shakes (Morning, After WO: 50g Whey + 80g Dextrose, and before sleep: 40g Casein)
I eat every 2 hours.
Usually make a lot when I cook, to last several meals. When grilling chicken, usually 5 lbs at a time, when making Beef stew...big pot to last 3 days, and so on.
Never leave the house without a protein bar....
Get it?...eat , eat, and then eat some more..

[UKBenC]

Wonder if upping the protein shake will help? Ive been thinking about it for a while, one for breakfast, one mid afternoon when I get in from work and one after training. I will try to slowly increase my food intake over the next couple of months then stick with it see if that helps

[Flier]

Sure.
Add dextrose to your protein shake, or replace your protein shakes with Weight gainers

[Aodha]

Also. You could just go see a dr about your weight gain. Maybe there's a metabolism problem. Who knows, maybe he'll even give you a prescription for oral steroids.

[Aodha]

How many calories specifically would you say you eat a day??

[Panamera]

Wonder if upping the protein shake will help? Ive been thinking about it for a while, one for breakfast, one mid afternoon when I get in from work and one after training. I will try to slowly increase my food intake over the next couple of months then stick with it see if that helps

Don't just rely on protein shakes to provide you with the required macros- make sure you are eating well rounded meals throughout the day. Also- Starchy carbs like potatoes etc- not really worth while IMHO. You should be eating approximately 3000 cals CLEAN 600 carbs, 2-300 protein- what is your large breakfast? Break down your meals throughout the day including portions etc.

[Panamera]

Another pertinent question: are you a smoker / drinker ?

[38jumper38]

try to eat like this:
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
60g 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
or 2 scoop casein