I'm a 30 year-old, hardgaining ectomorph. Need advice for gaining.

[Maximus_Gluteus]

Hi folks,

I'm a 30 year-old who has been lanky all my life. I'm 5'9 and my weight ranges from 130-135lbs (I kid you not) with 5%-10% bf. The heaviest that I have been was 138.5lbs, and this was about a year ago when I had lots of free time to hit the gym 5 days a week with almost constant eating every 2 hours.

Now that I'm back in college taking classes and working, I eat on the go and workout about 3 times a week. Since then, my weight have dropped to below 135lbs (I'm currently at around 132lbs).

I believe my lankiness has to do with my genetics (my father is very thin as well). But when I posted my stats and diet in the steroid forum, a few members suggested that it's my diet that has flaws.

I need help from experienced members with actual success stories who has gone through what I have been going through, to help me figure out what could be wrong with my diet. Thank you in advance!

(please see reply)

[Maximus_Gluteus]

Typical diet:

7:30am - Breakfast: 1 peanut butter & jelly sandwich with 1 chicken breast.
8:30-11:00am: 1 whey protein shake (~30g) with 300+ calories + 6 eggwhites, 1 yolk (~21g protein)

12:00pm - Lunch: same as breakfast.
4-4:30pm - 1 bowl of pasta or rice with either chicken thigh or a steak.

5:30-6pm - 5 gof creatine, 5 g of glutamine, 1 banana + 1/2 whey protein shake + 3 eggs.
7pm - hit the gym.
8-8:30pm - done with workout, take the 1/2 whey protein shake + 3 eggs. 5 g of creatine, 5 g glutamine.

9-9:30pm - 1 bowl of pasta or rice, again, with either chicken or a steak.
Right before bed: 1/2 whey protein shake (15-20 g protein).[/QUOTE]

[energizer bunny]

http://forums.steroid.com/showthread.php?t=323516

watch these vids mate...they will give you an idea of what you should be doing....im the opposit to you...trying to lose not gain..so i cant give you any experienced based help.

[supragasm]

there is no such thing as a hard gainer. I was 150lbs forever, I learned how diet,and nutrition work,now I am 230lbs
You are what you eat!
Looking at your diet, you have no clue how too eat. Take energizer bunnys advice, watch the videos and learn.

and hopefully one of the diet gurus will help you out even more

[Razor172]

check this link out its for bulking

http://forums.steroid.com/showthread.php?t=113010
welcome to the site

[Klimax]

In a bulking diet carbs are generally crucial.
In your diet thare are too many only pro meals and too many shakes too.

[fastwardo]

You should be eating at least 6 full meals a day right now to bulk up. I am not talking about shakes, either. Shakes are only a supplement. If you are taking in more calories than you are burning, you WILL grow.

[cshibbyr]

Make a diet with 264g pro and 500g carb, eat 10 meals a day if you have to.

[Maximus_Gluteus]

there is no such thing as a hard gainer. I was 150lbs forever, I learned how diet,and nutrition work,now I am 230lbs
You are what you eat!
Looking at your diet, you have no clue how too eat. Take energizer bunnys advice, watch the videos and learn.

and hopefully one of the diet gurus will help you out even more

How long did it take you to go from 150lbs to 230lbs? And if you don't mind me asking, what is your bf % and did you became 230lbs with just eating and lifting without any cycles?

[Maximus_Gluteus]

You should be eating at least 6 full meals a day right now to bulk up. I am not talking about shakes, either. Shakes are only a supplement. If you are taking in more calories than you are burning, you WILL grow.

When you say 6 full meals, do you mean a lunch-size meal, such as a turkey sandwich?

Have you been on a 6 full meal plan, and if so, how do you split up the time to fit your schedule?

[**TOP**]

Typical diet:

7:30am - Breakfast: 10 egg whites+2 whole eggs+ 100 grams carbs(you could make grits and mix in the egg whites with 1 chicken breast.
8:30-11:00am: 1 whey protein shake (~30g) with 300+ calories + 6 eggwhites, 1 yolk (~21g protein)+2 cups pasta measured dry

12:00pm - Lunch: same as breakfast. not anymore!-2 chicken breast+sweet potato+1 cup veggies
4-4:30pm - 1 bowl of pasta or rice with either chicken thigh or a steak.

5:30-6pm - , 5 g of glutamine, 1 banana + 1/2 whey protein shake + 3 eggs.Trade banana for 1 cup oatmeal and whats a 1/2 whey shake??7pm - hit the gym.
8-8:30pm - done with workout, take the 1/2 whey protein shake + 3 eggs. 5 g of creatine, 5 g glutamine.There is that 1/2 whey thing again! Take a shake+banana+white potato9-9:30pm - 1 bowl of pasta or rice, again, with either chicken or a steak.I would add in the 10 egg whites again+pastaRight before bed: 1/2 whey protein shake (15-20 g protein)bump the grams.

[/QUOTE]

Try this in bold, that should get you started !!

[Jfew44]

I'm not seeing any EFA's either. Try adding some in sometime during the day with a shake and before bed. My favorite (has no taste) is smart balance ***** 3 oil.

[Jfew44]

the ***** is o m e g a

[supragasm]

How long did it take you to go from 150lbs to 230lbs? And if you don't mind me asking, what is your bf % and did you became 230lbs with just eating and lifting without any cycles?

It took me roughly 4yrs overall. I trained and on and off, learning what works for me,and self educating on nutrition constantly. I have used gear too get where I am now. Right now, body fat is 12-13% or so, I just finished bulking,and now I am going too cut. My overall goal is 230-235lbs,6-7% bf

I personally eat every 2hrs, I pre-cook meals if I know I will be too busy

The biggest thing Ive learned is 'real' food is the key, and not eating the same sources of lean protein more than once a day. So your body is seeing a variety.

As well as proper rest, 8hrs of sleep a night,or day minimum.
Ectos dont want too spend as much time in the gym as others, they need to focus on eating,and resting/recovering more than anything. 3-4 days a week of weights is plenty. The other days rest
Try a 5x5 workout routine, I had killer results with it. Made me stronger than I have ever been

[supragasm]

this was my 'bulking' diet for the last 12 weeks, I was eating every 2hrs

Meal #1
2 whole eggs, 6 egg whites
spinach(handful)
raw oats(1 cup)
3oz of Monavie active( full of antioxidants,and glucosamine)

Meal #2
whey Protein shake(2 scoop)
benefiber(2 tbsp)
fish oil (1 tbsp)
whole wheat bread (2)
almond butter (1 tbsp)

Meal #3
Chicken breast (1) 8oz
brown rice (1 cup)
spinach(handful)

>workout,60mins<

PWO Meal #4,immediately
whey Isolate protein shake(2 scoops)
Vitargo( 2 sccops)

PPWO Meal #5
Salmon(1) 7oz
green beans
med red potato(1)

Meal #6
Lean ground turkey(8oz)
spinach(handful)
fish oil( 2 tsp)

Meal#7
Lean ground beef(8oz)
handful of spinach
almond butter( 2 tbsp)

totals
3,761 calories
361.4g- protein
378.8g- carbs
109.9g- fats

And I would set an alarm, sleep 4hrs, wake up, slam a whey protein shake, go back too sleep 4 more hrs.

[Maximus_Gluteus]

Try this in bold, that should get you started !!

Thank you for your suggestions.

I have some questions about the 10 eggs at 7:30: Should I still keep the 6 eggs + 1 yolk at 8:30?

The reason that I ask is because from what I have studied, within a 3 hour period, the body can only process 30g of protein. Therefore, would getting excess protein at about 1 hour later would be of little help?

Trade banana for 1 cup oatmeal and whats a 1/2 whey shake??

Hahaha, the 1/2 whey shake is so that I don't get too full before my workout.

I'm not seeing any EFA's either. Try adding some in sometime during the day with a shake and before bed. My favorite (has no taste) is smart balance ***** 3 oil.

I do eat fish, but not as much as chicken and beef. I take daily flax seed oil supplements. Would this help with my weight gain by increasing the fat calories?

[Maximus_Gluteus]

It took me roughly 4yrs overall. I trained and on and off, learning what works for me,and self educating on nutrition constantly. I have used gear too get where I am now. Right now, body fat is 12-13% or so, I just finished bulking,and now I am going too cut. My overall goal is 230-235lbs,6-7% bf

That's pretty impressive! What was your approximate weight 4 years ago? When did you first went on the gears, and how much did you weigh at the time?

As well as proper rest, 8hrs of sleep a night,or day minimum.
Ectos dont want too spend as much time in the gym as others, they need to focus on eating,and resting/recovering more than anything. 3-4 days a week of weights is plenty. The other days rest
Try a 5x5 workout routine, I had killer results with it. Made me stronger than I have ever been

That's a very good point that you mentioned the 8 hrs of sleep! I try to sleep 8 hours every night, but it's extremely difficult to do while in college. I normally get 6.5 hrs.

As to the 5x5 workout routine, is this 5 sets at 5 reps? I do 5 sets, too, but my reps is between 6-8.

[supragasm]

4yrs ago from today, I was lucky too be 170lbs on a good day,lol
First time I did a cycle was 2002, Ill admit I didnt know what I was doing. Just did what my buddy told me. I broke 200lbs, but it didnt last, I lost all of it real fast. Thats why this forum is nice, you can learn what you need to know before touching gear.

But Ive worked hard and maintained over 200lbs for a long time,without gear. Just recently did I finish a 12 week cycle and now up to about 230lbs
AAS isnt magic, if you dont know what you are getting into,as well as understanding diet, nutrition, when and what too eat, as well as proper training, technique being the main key, then its a waste of time and $

Can you take any naps with your school schedule? 6.5hrs and maybe a 45 min power nap?
Yes 5x5 is 5 sets, 5 reps, you want the weight so heavy, you are barely getting 5 reps. And you only do compound movements during it.

[**TOP**]

[QUOTE=Maximus_Gluteus;4904498]Thank you for your suggestions.

I have some questions about the 10 eggs at 7:30: Should I still keep the 6 eggs + 1 yolk at 8:30?

The reason that I ask is because from what I have studied, within a 3 hour period, the body can only process 30g of protein. Therefore, would getting excess protein at about 1 hour later would be of little help?QUOTE]




Incorrect its gonna take a while to break down those whole foods .

but
if you wanted to cut the eggwhites in the shake then cut them out thats fine just up the whey to 40 grams or so and leave it at that. You need to watch this!!!! and listen very carefully!!!


http://forums.steroid.com/showthread.php?t=323516