3 Years work out of thin guy

[nukzahaha]

I am from TH and i really proud of myself that i gained from 65 to 75 and i am thin guy that very very hard gainer
but for now i'm stuck at 75 about year, i know i have a bad diet i eat everything but my protein is surely 100 or more gram for everyday.
it's bad that i don't actually do dead lift look at my lower back LOL. I am really envy american body because they have a big body i don't know why i am taller but so thin my waist is so small than other people i don't know why =.= thanks for watching and sorry for my bad english

Age 22
Height 188
Weight 74

I really want to try steroid i am thin people that want to get bigger, please give me an idea. Thanks a lot ><

[ghettoboyd]

there's some nice progress there man good job....the thing is, is that if you cant gain anymore with your diet naturally than whatever weight you gain on steroids will disappear soon after you stop...id stop by our nutritional/diet forum and the great people there will assist you in getting your diet in order so you will grow...then maybe consider aas, but with your age id hold of until at least 25 the recommended minimum starting age for aas...good luck...

[SEOINAGE]

Start deadlifting and squatting heavy. I mean you are wearing shorts, but I imagine if you fixed the diet and started moving some big weights it would go a long ways to help you out. But I'm guessing you don't focus much on your lower body.

[nukzahaha]

Start deadlifting and squatting heavy. I mean you are wearing shorts, but I imagine if you fixed the diet and started moving some big weights it would go a long ways to help you out. But I'm guessing you don't focus much on your lower body.

thanks you and ghetto, i think i am ectomorph but i feel like my leg is mesomorph then i don't train leg much lol i will try you idea. thanks again

[SEOINAGE]

Yeah, forget about the ectomorph and mesomorph body type terms. They are pretty much meaningless. Get the diet and training right and you will grow.

[bass]

i agree with above comments, the biggest thing that can help you is good diet.

[davidtheman100]

You should invest more into food than AAS as you still have a good amount of lean mass to put on before you reach your limit especially if you don't work legs much...You haven't maxed yourself out in any sense of the word...So you should still be able to stay motivated naturally knowing that you have more gains to be made. Keep lifting and stick with it! Nice progress so far!

[nukzahaha]

Thanks all of you guys my problem is calories per day. i don't want to buy weight gainer i try to eat hard. but still only 4 meal a day i can. i will try more

[SEOINAGE]

Thanks all of you guys my problem is calories per day. i don't want to buy weight gainer i try to eat hard. but still only 4 meal a day i can. i will try more

Yeah I agree with you, I would avoid the weight gainer. You don't really need more meals really, just more overall calories, and more protein. Start pushing for 200g a day of protein. Then overall work on the diet. Even with steroids if diet isn't working for you now, it won't work for you on them. So, get it all together, once you get to the point where you have made great natural progress you will be more prepared to handle adding things to the mix.

[nukzahaha]

Yeah I agree with you, I would avoid the weight gainer. You don't really need more meals really, just more overall calories, and more protein. Start pushing for 200g a day of protein. Then overall work on the diet. Even with steroids if diet isn't working for you now, it won't work for you on them. So, get it all together, once you get to the point where you have made great natural progress you will be more prepared to handle adding things to the mix.

Thanks you. You mean eating 200 gram of protein per day right, how about carb, i am very very hard gain and my weight drop so fast, when i eat less almost 2 week my weight drop from 76 - 74 LOL never more than 76 T___T i wanna be 80 or 85 Kg thanks for your advice again.

[SEOINAGE]

Thanks you. You mean eating 200 gram of protein per day right, how about carb, i am very very hard gain and my weight drop so fast, when i eat less almost 2 week my weight drop from 76 - 74 LOL never more than 76 T___T i wanna be 80 or 85 Kg thanks for your advice again.

Not sure what your totals are now, but focusing that much protein then keep adding carbs till you are gaining an average half kilogram a week.

[davidtheman100]

Thanks you. You mean eating 200 gram of protein per day right, how about carb, i am very very hard gain and my weight drop so fast, when i eat less almost 2 week my weight drop from 76 - 74 LOL never more than 76 T___T i wanna be 80 or 85 Kg thanks for your advice again.

Start deadlifting and working on lower back as well..

[nukzahaha]

Thanks you all, i started deadlift last weak my lower back hurt like hell for 4 days LOL

[SEOINAGE]

Thanks you all, i started deadlift last weak my lower back hurt like hell for 4 days LOL

Good work, keep it up, you will build up a nice tolerance to it. Play it safe for now and focus on technique of course, well I guess always focus on that lol.

[NotNATTY]

COPYRIGHT from WonderPug ( bodybuilding.com ) View Post
To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.


Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.


Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:


Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water


Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies. .

Thanks you. You mean eating 200 gram of protein per day right, how about carb, i am very very hard gain and my weight drop so fast, when i eat less almost 2 week my weight drop from 76 - 74 LOL never more than 76 T___T i wanna be 80 or 85 Kg thanks for your advice again.

[nukzahaha]

COPYRIGHT from WonderPug ( bodybuilding.com ) View Post
To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.


Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.


Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:


Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water


Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies. .

Thanks a lot sir. i calculated i need 41xx calories per day that is fcking too much L O L. which supplement do i need to use. whey protein right ? thankkkks

[NotNATTY]

its trial and error dude try 2500calories if that doesnt gain u any up the cal by 500
no one can tell u how much calories u need to gain 500grams/1kg/200grams a week. its all trial and error....


supplements aint really necessary waste of money and bunch of marketing
supplements should only be used to meet the remaining macro goals
Eat your food dont waste your calories on synthetic protein/carbs
thats my opinion ...

Thanks a lot sir. i calculated i need 41xx calories per day that is fcking too much L O L. which supplement do i need to use. whey protein right ? thankkkks

[bartman314]

eat!

[nukzahaha]

Thanks you NotNATTY and bartman314

i think about steroid many times but i think that i must be improve my diet first. if i can't gain by natural i still can't gain by steroid. i read this from somewhere in this forums. now i eat more protein and feel great with my muscle. Thanks for you advice again thanks to this website.

this is me now

before and after

[ch0pper]

nice shoes OP in the 3rd pic. Do you know if they make em for men??

3 years wow WD get on a cycle

[nukzahaha]

nice shoes OP in the 3rd pic. Do you know if they make em for men??

3 years wow WD get on a cycle

It's a men shoe =..=

what is your WD Mean sir

[Officer Doofy]

It's a men shoe =..=

what is your WD Mean sir

WD means Well done, good job champ