How long should i wait to expect weight gain from a diet and training?

[blazerelf]

First of all my goal is to bulk some muscle,to gain weight so basicaly right now im really not desperate of gaining a load of weight Im right now aiming for atleast 2lb per month but if i can more will be good but 2lb is what iwant atleast but makign this as lean as possible which is pritty much very posssible natural and is a very dicent goal, but for me that I am a hard gainer it might turn as a challenge. I'm right now trying a new diet, a new workout routine, a new stragety for schedueling my horus of eating, bed time, job, etc..
and my question based on this is how long, how many days, week or so should i expect changes in if what Im doign is good and if im not to be sure something is wrong and not simply taht iwas not pacient enough; as i saID Im not expecting to wake up the next day and to be huge, i just want atleast to gain 2lb per month, should I wait whole month to tell if my diet, training, etc were ok?, should i feel changes already in 1-2 weeks? when can I really assume somethign is goign wrong and just not it was too early to make deductions.

[gbrice75]

What are your current stats? How long have you been training? What does your diet look like? What does your workout routine look like?

Impossible to even attempt to answer your question without you providing a bit of info mate.

[blazerelf]

Pritty fair questions I'll answer

Stats
Height 5.10
Age:20
bodytype:ectomorph
bodyfat: not sure i believe around 10% ,ill be posting a pic so you can see
Time training: I've had to stop for many reasons over time so seriously training around 1 year-1.5 year; but having interest, reading, learning about bodybuilding would be about 3 years.
Weight: 150lb (Began at 120lb)
Goal: to weight 175lb with atleast same bf% i have today or leaner.

Diet
Before starting Id like to state many things in my meal plan will not be as non processed as it should for example eating white rice instead of brown, not always will chicken be all breast abit of it will be maybe wings or other parts, etc you will yourself; The reason for this is my limited options and budget; My budget is enought for paying my monthly gym bill, post workout shake and only have leaft enough for emergencys (thast like 20-30$ leaft only). My parents kind of help me budget discent meals I hhave in my diet but i cant really ask for too much like example teh brown rice, im not the onyl who eats on home. I know, I know Im 20 why dont I get a discent job?you might ask; the reason is that my college goes to tough on me to have time for a job so pritty much imagine yourself if this was your case, when you were maybe 15 years old or so and you began to lift tht maybe you asked them for a whey prot shake or so and they migh be like "what 30 bucks + for that powder?" and pobably said its a waste of time and money; most parents dont understand and wont since bodybuilding is full if misconceptions and ignorance from the public; maybe all this ups and downs will not turn me into a super muscular guy but i believe its possible to reach my 175lb goal without loading myself with pritty discent and afordable things. So anyways this is what I came up with and the pic of myself today.

The pictures

http://s770.photobucket.com/albums/x...rrent=ster.jpg

http://s770.photobucket.com/albums/x...nt%3Dster1.jpg

**I do alot of walking to college,gym and whereveer ineed to go so i tend to use alot of calories so i tend to keep my carbs and fat a little high, so i use gainer shake (g-mass) which is the most afordable and good quality post workout suplement i know; its a 15lb bag which lasts a month and a few days and costs about 62$, maybe you will say pure whey is better but the problem with taht is ill have to add the extra carbs, fat to ti which will make thigns really difficult, + pure whey is more expensive it cost aound 85$ a 10lb bag (not even 15lb) and we usualy belive gainers are more expensive but its actually only 6 cents , beside taht i have to buy the carbs ill sue myself which would have to be either oat or a carb suplement and a whole month of any of these will be very expensive maybe up to some extra 30$!. Also many will say this will make me get fat rather than gain lean muscle,I have used many different sites and aplication to see how many calories i need; in average atleast 4000+ calories to gain weight so it not very probable it turns me into a sumo or so.
Macros: calories/fat/carb/prot (grams)


7:00am 2 scoops G-mass/1.5 cup oat/ 3 tbs fish oil
1705g/60g/228g/73g
8:00am GYM!
10:00am 2 scoops G-mass + 3tbs olive oil /2 ozturkey (i put olive oil in this shake to add some more fat to my diet)
809/47/74/43
1:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
3:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
7:30pm 3 oz chicken
140g/3g/0g/26g
10:00pm 3 whole medium eggs (only eat them on workout days to becasue of the cholesterol; i may replase in other days with either cottage cheese or turkey)
195g/13g/1g/16g I actually wanted to make something better here but, This a in between clases meal so i only have 5 mintues to eat so thisi s the quickest meal to eat i could take to college
12:00pm 2 scoops G-mass/oat/ 1 cup milk
1497/28/240/81

sub TOTAL: 5242/164/653/317

taking into acount average daily calories burned on the gym, walking,lifestyle,etc is:

TOTAL:4153/144/653/317(This is what I really concider my real calorie total)



Workout
I tend to do 8-12 reps no less or more with as much weight i can handle, usually i do reverse pyramid which has worked really good for me but i vary the style and routine about every 2 months.
My rest time is 1 minute per set complete and 2 min afetr each exersise completed.
My average time in the gym is 1 hour and 10 mins.

Monday: Chest/Triceps
4 sets of dumbell Bench Press, 8-12 rep
3 sets of Incline bench Press, 8-12 reps
3 sets of pec deck, 8-12 reps
3 sets of Chest Dips 8-12
3 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps,

Tuesday: Back/biceps

4 sets Pullups (1st rep body weight only the other 3 Igold dumbells in my legs for extra weight)
3 sets T-bar row
3 sets wide pulldown (with machine instead)
3 sets seated cable row
3 sets Uni preacher curl
3 sets Cable curl

Thursday:Legs/Calves

4 sets of Squats
3 sets of Leg Extensions till failure
3 sets stiff leg deadlift
3 sets of Leg press
3 sets decline calf raise



Friday: Triceps/Shoulders

4 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps
3 sets of Chest Dips 8-12
3 sets Lateral Raises
3 sets Barbell shrug
3 sets Millitary press
3 sets cable crossbody raise



Lol im expecting a bunch of crittiques but I'll happily listen to them all, thanks for the help.

[bigslick7878]

Pritty fair questions I'll answer

Stats
Height 5.10
Age:20
bodytype:ectomorph
bodyfat: not sure i believe around 10% ,ill be posting a pic so you can see
Time training: I've had to stop for many reasons over time so seriously training around 1 year-1.5 year; but having interest, reading, learning about bodybuilding would be about 3 years.
Weight: 150lb (Began at 120lb)
Goal: to weight 175lb with atleast same bf% i have today or leaner.

Diet
Before starting Id like to state many things in my meal plan will not be as non processed as it should for example eating white rice instead of brown, not always will chicken be all breast abit of it will be maybe wings or other parts, etc you will yourself; The reason for this is my limited options and budget; My budget is enought for paying my monthly gym bill, post workout shake and only have leaft enough for emergencys (thast like 20-30$ leaft only). My parents kind of help me budget discent meals I hhave in my diet but i cant really ask for too much like example teh brown rice, im not the onyl who eats on home. I know, I know Im 20 why dont I get a discent job?you might ask; the reason is that my college goes to tough on me to have time for a job so pritty much imagine yourself if this was your case, when you were maybe 15 years old or so and you began to lift tht maybe you asked them for a whey prot shake or so and they migh be like "what 30 bucks + for that powder?" and pobably said its a waste of time and money; most parents dont understand and wont since bodybuilding is full if misconceptions and ignorance from the public; maybe all this ups and downs will not turn me into a super muscular guy but i believe its possible to reach my 175lb goal without loading myself with pritty discent and afordable things. So anyways this is what I came up with and the pic of myself today.

The pictures
Attachment 116431 Attachment 116432

**I do alot of walking to college,gym and whereveer ineed to go so i tend to use alot of calories so i tend to keep my carbs and fat a little high, so i use gainer shake (g-mass) which is the most afordable and good quality post workout suplement i know; its a 15lb bag which lasts a month and a few days and costs about 62$, maybe you will say pure whey is better but the problem with taht is ill have to add the extra carbs, fat to ti which will make thigns really difficult, + pure whey is more expensive it cost aound 85$ a 10lb bag (not even 15lb) and we usualy belive gainers are more expensive but its actually only 6 cents , beside taht i have to buy the carbs ill sue myself which would have to be either oat or a carb suplement and a whole month of any of these will be very expensive maybe up to some extra 30$!. Also many will say this will make me get fat rather than gain lean muscle,I have used many different sites and aplication to see how many calories i need; in average atleast 4000+ calories to gain weight so it not very probable it turns me into a sumo or so.
Macros: calories/fat/carb/prot (grams)


7:00am 2 scoops G-mass/1.5 cup oat/ 3 tbs fish oil
1705g/60g/228g/73g
8:00am GYM!
10:00am 2 scoops G-mass + 3tbs olive oil /2 ozturkey (i put olive oil in this shake to add some more fat to my diet)
809/47/74/43
1:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
3:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
7:30pm 3 oz chicken
140g/3g/0g/26g
10:00pm 3 whole medium eggs (only eat them on workout days to becasue of the cholesterol; i may replase in other days with either cottage cheese or turkey)
195g/13g/1g/16g I actually wanted to make something better here but, This a in between clases meal so i only have 5 mintues to eat so thisi s the quickest meal to eat i could take to college
12:00pm 2 scoops G-mass/oat/ 1 cup milk
1497/28/240/81


Workout
I tend to do 8-12 reps no less or more with as much weight i can handle, usually i do reverse pyramid which has worked really good for me but i vary the style and routine about every 2 months.
My rest time is 1 minute per set complete and 2 min afetr each exersise completed.
My average time in the gym is 1 hour and 10 mins.

Monday: Chest/Triceps
4 sets of dumbell Bench Press, 8-12 rep
3 sets of Incline bench Press, 8-12 reps
3 sets of pec deck, 8-12 reps
3 sets of Chest Dips 8-12
3 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps,

Tuesday: Back/biceps

4 sets Pullups (1st rep body weight only the other 3 Igold dumbells in my legs for extra weight)
3 sets T-bar row
3 sets wide pulldown (with machine instead)
3 sets seated cable row
3 sets Uni preacher curl
3 sets Cable curl

Thursday:Legs/Calves

4 sets of Squats
3 sets of Leg Extensions till failure
3 sets stiff leg deadlift
3 sets of Leg press
3 sets decline calf raise



Friday: Triceps/Shoulders

4 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps
3 sets of Chest Dips 8-12
3 sets Lateral Raises
3 sets Barbell shrug
3 sets Millitary press
3 sets cable crossbody raise



Lol im expecting a bunch of crittiques but I'll happily listen to them all, thanks for the help.

1. You need to download a pic that attachment doesn't work

2.Are you really eating 5256 calories a day?? I guess that Gmass is some weight gainer bullshit. Your diet needs work.

3. Your stats and body type are identical to mine when I was 20. I would like to see a pic but it is going to be very hard for you to put any meaningful weight on. Then again I have never even eaten remotely close to 5200 calories so maybe not, but your metabolism is like an Indy car on a straightaway going 230mph right now.

4. 175 might be a good goal..............for 2015.

[blazerelf]

1. You need to download a pic that attachment doesn't work

2.Are you really eating 5256 calories a day?? I guess that Gmass is some weight gainer bullshit. Your diet needs work.

3. Your stats and body type are identical to mine when I was 20. I would like to see a pic but it is going to be very hard for you to put any meaningful weight on. Then again I have never even eaten remotely close to 5200 calories so maybe not, but your metabolism is like an Indy car on a straightaway going 230mph right now.

4. 175 might be a good goal..............for 2015.

About the #1: Im sorry about that idk what happened but I think i fixed the problem and edited here it is :
http://s770.photobucket.com/albums/x...rrent=ster.jpg

http://s770.photobucket.com/albums/x...nt%3Dster1.jpg

#2: from the calories i counted of exactly eevrything I eat or will eat using many calorie counters was that the total,but rememeber I'm very active , I walk alot , i dont have a car I eitehr walk and if too far take bus which means i need to walk to bus stop and so, also to the gym, to college for everything,I BURN MORE CALORIES THAN average in the gym even tought i only workout 1 hours 10 min; i wrote down the real total taking into account all teh calories I burn in my daily bases is based in calories/fat/carb/prot macros: 4153/144/653/317, this bairly scratches the 4000 calories I suposely need to gain weight said by calculators.
The 5000 calories is withotu subtracting what i burn, beside you know number are not always precise I actually if i add the oil in cooking, sauces,etc calories might be higher (not way higher but some cange would be there) bu also teh calories i burn could be higher too.
Beside teh gmass has around 600 calories where abotu 16-17g are prot per scoop and 36g of carb (where only 6g are simple sugars); trust me thats a very clean amount per scoop (i used to take muscle juice and i wa always full of acne and it had 1200calories! but half the carbs were sugar, this has not have any issue), but since I take three 2 scoops of the shake mixed with oat makes it look so dense; I have gained 30lb since I began (i know for u and every1 here tahts not much in the time it took me) and since then Ihave neevr gotten fat (all 30lbs r quite lean),no stretch marks(which means i was not growing too fast); which proves is not full of shit, atleast i believe so. here is teh link of teh nutritional facts o it http://www.geneticstech.com/images/s...ementfacts.jpg

#3:my calories are that big mostly because of the carbs;as you can see I eat 3 cups of oat per day and yeah i guessi its really fast

#4: DANG!° thanks for the motivation 2015, i was expecting to gain 2lb per month which would turn me 175 in 13-15 months or as much 2 year T.T

[bigslick7878]

About the #1: Im sorry about that idk what happened but I think i fixed the problem and edited here it is :
http://s770.photobucket.com/albums/x...ent%3Dster.jpg

http://s770.photobucket.com/albums/x...nt%3Dster1.jpg

#2: from the calories i counted of exactly eevrything I eat or will eat using many calorie counters was that the total,but rememeber I'm very active , I walk alot , i dont have a car I eitehr walk and if too far take bus which means i need to walk to bus stop and so, also to the gym, to college for everything,I BURN MORE CALORIES THAN average in the gym even tought i only workout 1 hours 10 min; i wrote down the real total taking into account all teh calories I burn in my daily bases is based in calories/fat/carb/prot macros: 4153/144/653/317, this bairly scratches the 4000 calories I suposely need to gain weight said by calculators.
The 5000 calories is withotu subtracting what i burn, beside you know number are not always precise I actually if i add the oil in cooking, sauces,etc calories might be higher (not way higher but some cange would be there) bu also teh calories i burn could be higher too.
Beside teh gmass has around 600 calories where abotu 16-17g are prot per scoop and 36g of carb (where only 6g are simple sugars); trust me thats a very clean amount per scoop (i used to take muscle juice and i wa always full of acne and it had 1200calories! but half the carbs were sugar, this has not have any issue), but since I take three 2 scoops of the shake mixed with oat makes it look so dense; I have gained 30lb since I began (i know for u and every1 here tahts not much in the time it took me) and since then Ihave neevr gotten fat (all 30lbs r quite lean),no stretch marks(which means i was not growing too fast); which proves is not full of shit, atleast i believe so. here is teh link of teh nutritional facts o it http://www.geneticstech.com/images/s...ementfacts.jpg

#3:my calories are that big mostly because of the carbs;as you can see I eat 3 cups of oat per day and yeah i guessi its really fast

#4: DANG!° thanks for the motivation 2015, i was expecting to gain 2lb per month which would turn me 175 in 13-15 months or as much 2 year T.T

Damn you got some good genes. 5lbs a year is good goal for LBM, but again with that calorie intake who knows. I was probably eating around 3600 at 21, no cardio to speak of just weights and I couldnt get above 155 for the longest time. I would say around 24 I was up to around 170ish.

And buy a car, you don't need any cardio right now you are probably close to 10% bodyfat.

A little pedometer would be nice if you have one to see how much you average walking every day.

[blazerelf]

Damn you got some good genes. 5lbs a year is good goal for LBM, but again with that calorie intake who knows. I was probably eating around 3600 at 21, no cardio to speak of just weights and I couldnt get above 155 for the longest time. I would say around 24 I was up to around 170ish.

And buy a car, you don't need any cardio right now you are probably close to 10% bodyfat.

A little pedometer would be nice if you have one to see how much you average walking every day.

Well, i dont have pedometer of the one you will be thinking of but i have my iphone which supposel ahse a pedometer installed in it and /or by gps if i puti nternet back to it can count my steps and speed; but idk i neve tought about know the exact amount I walk that important, but I guess ill see about that.

About the cardio, i really don't do much cardio,my cardio is walking to the gym which is like 10-15mins walk.

[blazerelf]

Anyways nobody answered my question yet, If my diet was atleast good enough to make me gain weight, how long should I wait to begging to see results or to know its not enough and will need changes. I hear some bodybuilder dont get too scientific on this, they just look themselves in the miror or weight themselves every sertain time and thats how they know their diet or routine needs changes, I m sure they dont wake up the next morning and see they ain't bigger they do changes, their must be an average period of time where changes happens (this may vary from person to person because genetics but their must be an average) and if they dont it means something you r doing is not enough or is not properly done; I want to know how much should I wait to see myself in the mirror, to weight myself, measure, etc and be sure changes should be by now and if not to re-analyse my lifestyle and diet.

[bigslick7878]

The app on my droid for a pedometer is complete garbage, I wouldn't use that.

15 minutes is probably about a mile of walking, that is nothing.

[uf21]

Mate I dont care what anyone says, if you have good genes your diet doesnt need to be 100%.

I have a mate who smokes pot all day, basically does no exercise, goes hours on end without eating and when he does eat it is all take away food like maccas, kfc etc, never drinks water always coke, red bull and all other sugary shit and 15-20 before he goes to bed he'll eat chocolate, chips and have half a bottle of 1.25 soft drink and he still doesnt gain an ounce of fat. He doesnt do bodybuilding and sitting at 11% BF.

[blazerelf]

Mate I dont care what anyone says, if you have good genes your diet doesnt need to be 100%.

I have a mate who smokes pot all day, basically does no exercise, goes hours on end without eating and when he does eat it is all take away food like maccas, kfc etc, never drinks water always coke, red bull and all other sugary shit and 15-20 before he goes to bed he'll eat chocolate, chips and have half a bottle of 1.25 soft drink and he still doesnt gain an ounce of fat. He doesnt do bodybuilding and sitting at 11% BF.

Usually when I hear of skinny people say they eat alot and dont get fat usually I always end up finding out what they call alot is nothing, not even 3000 calories and they always do something that burns alot such as basketball,walking alot, dancing, soccer or drinking loads of alcohol and not eating nothing for hours.

[bigslick7878]

Usually when I hear of skinny people say they eat alot and dont get fat usually I always end up finding out what they call alot is nothing, not even 3000 calories and they always do something that burns alot such as basketball,walking alot, dancing, soccer or drinking loads of alcohol and not eating nothing for hours.

Please pay no attention to that above post. If you want to put on weight you need to eat right, and junk won't get you there. Good genetics can't turn junk food into quality nutrition no matter how you slice it.

I would try to hit that 5k calorie mark daily and track your weight every MONTH. Not every day. Not every week. And make sure you weigh yourself in the exact same conditions every time, like morning with zero food in your stomach.

If you stick to the program for 3 months you will learn a lot about how your body reacts. But trial and error is the only way to really find out.

But trust me, about 3-5 years from now if you stay on track you are going to look fantastic regardless of weight. You will probably end up being a ripped 180-185lber.

You are already ahead of the game coming here and asking for advice at your age, and knowing what to eat. I had no clue at 20 what the hell I was doing. I was just starting to get it at 25.

[blazerelf]

Please pay no attention to that above post. If you want to put on weight you need to eat right, and junk won't get you there. Good genetics can't turn junk food into quality nutrition no matter how you slice it.

I would try to hit that 5k calorie mark daily and track your weight every MONTH. Not every day. Not every week. And make sure you weigh yourself in the exact same conditions every time, like morning with zero food in your stomach.

If you stick to the program for 3 months you will learn a lot about how your body reacts. But trial and error is the only way to really find out.

But trust me, about 3-5 years from now if you stay on track you are going to look fantastic regardless of weight. You will probably end up being a ripped 180-185lber.

You are already ahead of the game coming here and asking for advice at your age, and knowing what to eat. I had no clue at 20 what the hell I was doing. I was just starting to get it at 25.

Iguess illl follow this diet and workout for a month and will post my results by september 1

[gbrice75]

Mate I dont care what anyone says, if you have good genes your diet doesnt need to be 100%.

I have a mate who smokes pot all day, basically does no exercise, goes hours on end without eating and when he does eat it is all take away food like maccas, kfc etc, never drinks water always coke, red bull and all other sugary shit and 15-20 before he goes to bed he'll eat chocolate, chips and have half a bottle of 1.25 soft drink and he still doesnt gain an ounce of fat. He doesnt do bodybuilding and sitting at 11% BF.

Terrible advice. I know guys like you described too, hell, I know one sitting at sub 10% and he eats like pure shit. He's also 160lbs soaking wet and wishes he had a muscular build. My point being the OP is looking to gain quality weight and keep body fat at bay. With that said, diet is arguably the biggest piece of the puzzle, more so than training itself.

I will agree that good genetics will allow one to get away with more than somebody without - to an extent. But please don't tell me you can sit there and eat a piss-poor diet and then achieve/maintain the body of a bodybuilder.

[blazerelf]

Terrible advice. I know guys like you described too, hell, I know one sitting at sub 10% and he eats like pure shit. He's also 160lbs soaking wet and wishes he had a muscular build. My point being the OP is looking to gain quality weight and keep body fat at bay. With that said, diet is arguably the biggest piece of the puzzle, more so than training itself.

I will agree that good genetics will allow one to get away with more than somebody without - to an extent. But please don't tell me you can sit there and eat a piss-poor diet and then achieve/maintain the body of a bodybuilder.

Hey havn't seen a comment of urs since the last one lol, so what give me some advices; you wanted my current stats? How long have you been training? What does my diet looked like? What does my workout routine look like?; here I answered all that so tell me now what you think? idk about genetics maybe i do have good ones for lean gaining without much fat and mantaining bf% but definetly not for gaining itself , so i guess i have to be pacient but just dont want to waste my time with some diet or routine which was 100% wrong since the start.

[bigslick7878]

7:00am 2 scoops G-mass/1.5 cup oat/ 3 tbs fish oil
1705g/60g/228g/73g

8:00am GYM!

10:00am 2 scoops G-mass + 3tbs olive oil /2 ozturkey (i put olive oil in this shake to add some more fat to my diet )
809/47/74/43


1:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g

3:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g

7:30pm 3 oz chicken
140g/3g/0g/26g

10:00pm 3 whole medium eggs (only eat them on workout days to becasue of the cholesterol; i may replase in other days with either cottage cheese or turkey)
195g/13g/1g/16g I actually wanted to make something better here but, This a in between clases meal so i only have 5 mintues to eat so thisi s the quickest meal to eat i could take to college

12:00pm 2 scoops G-mass/oat/ 1 cup milk
1497/28/240/81

I will try to do my best, others know more than me though.

The diet it terrible for a few of reasons. Not enough real food. Too much weight gainer bullshit. Nowhere near the amount of REAL protein you need. Eating 3-4 ounces of chicken(or whatever) and you want to get bigger??? Double that. Are you cutting or something with those amounts?

Your numbers are confusing me as well. First off it is not 1700G it is 1700cals/kcals.

There is also a 900 calorie difference between 7am meal and 10am meal but no real difference in the food. (Gmass again!). Your 1 and 3pm meals are the only thing resembling a real meal I see and they are still flawed. Should be 8oz chicken, complex carb like brown rice or sweet potatoes and a green vegetable for your goals.

The whole thing needs an overhaul. More meals like 1 and 3pm. Many more.