6 feet 121lbs HELP!

[JohnJohnson]

hi I'm a new member here and I'm 21 years old and I weight 121lbs. at 6 feet. I've started working out 4 month ago and before that I weighed 112lbs so I've gained about 9 pounds. Now I'm just trying to maximize my gains by making my diet a lot better. This is my diet now with more things Added to it and I haven't been on this diet the 4 month maybe 1 month. Also I know this is a steroids forum but I'm not in no way trying to cycle anything my goal is to be 6' 190-200lbs and I know that's attainable Naturally(I know I have a long long way) I'm here because I know there are a lot of people that know about Dieting here. but anyways here it goes

Whole Milk 6 cups 900
Elbows - Plus 800
Peach Yogurt 170
Traditional Pasta Sauce - 120
Bananas 105
Oatmeal Instant Maple 157
Wheat Bread - Sara Lee 140
Egg, Scrambled 199
Peanuts 1/2 cup 320

Total Calories Consumed 2,911

Fat - 31.4%
Pro - 18.1%
Carb - 50.6%

Questions-

Does it matter what time I eat my meals? if so In what order should I eat them?

Should I be taking whey the days I don't work out?

What supplement do you think is important at my weight n height other than Whey?



Comment-
This is the only way I've figured out I can eat a lot I've seen better Diets here but I can eat a lot since I'm small so what do you guys think. Please Help.

[j4ever41]

Thats not organized at all,read the stickies up top they are full of info,also notice how each meal is broken down,you can read thru some of the threads at how others have organized a meal plan,reorganize and repost it. oh glad to see you are not looking to aas.

[the big 1]

hi I'm a new member here and I'm 21 years old and I weight 121lbs. at 6 feet. I've started working out 4 month ago and before that I weighed 112lbs so I've gained about 9 pounds. Now I'm just trying to maximize my gains by making my diet a lot better. This is my diet now with more things Added to it and I haven't been on this diet the 4 month maybe 1 month. Also I know this is a steroids forum but I'm not in no way trying to cycle anything my goal is to be 6' 190-200lbs and I know that's attainable Naturally(I know I have a long long way) I'm here because I know there are a lot of people that know about Dieting here. but anyways here it goes

Whole Milk 6 cups 900
Elbows - Plus 800
Peach Yogurt 170
Traditional Pasta Sauce - 120
Bananas 105
Oatmeal Instant Maple 157
Wheat Bread - Sara Lee 140
Egg, Scrambled 199
Peanuts 1/2 cup 320

Total Calories Consumed 2,911

Fat - 31.4%
Pro - 18.1%
Carb - 50.6%

Questions-

Does it matter what time I eat my meals? if so In what order should I eat them?

Should I be taking whey the days I don't work out?

What supplement do you think is important at my weight n height other than Whey?



Comment-
This is the only way I've figured out I can eat a lot I've seen better Diets here but I can eat a lot since I'm small so what do you guys think. Please Help.

I think the low protien intake might be your issue here, your diet should be atleast 50-60% protien,

If i were you, i would have 50% protien 25% carbs 25% fats, but dont take this as mandatory, lets see what the diet guru's say.

[mrdude]

I think the low protien intake might be your issue here, your diet should be atleast 50-60% protien,

If i were you, i would have 50% protien 25% carbs 25% fats, but dont take this as mandatory, lets see what the diet guru's say.

Yeah I think he should have more proteins in his meals. he can eat a lot of carbs since he is probably an ectomorph like me. I can eat a lot of food and carbs without gaining much weight. I feel more fat if I don´t eat much carbs and when I eat more food and carbs I feel more muscular and like my stomach is smaller. I guess most guys ion this forum are endomorphs since they are on low carb and eat a lot of while wheat that makes you gassy and too full. LOL
Btw He should watch the Milos Sarcev secrets of the pros video.

[the big 1]

Yeah I think he should have more proteins in his meals. he can eat a lot of carbs since he is probably an ectomorph like me. I can eat a lot of food and carbs without gaining much weight. I feel more fat if I don´t eat much carbs and when I eat more food and carbs I feel more muscular and like my stomach is smaller. I guess most guys ion this forum are endomorphs since they are on low carb and eat a lot of while wheat that makes you gassy and too full. LOL
Btw He should watch the Milos Sarcev secrets of the pros video.

Yes he definately should.

here it is -

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

I felt so enriched with knowledge after watching this, its superb!!!

[JohnJohnson]

[/COLOR]

Yes he definately should.

here it is -

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

I felt so enriched with knowledge after watching this, its superb!!!

The reason for the low protein was because I read somewhere that you need 1 grams of protein per pound of bodyweight per day. and since I was eating about 137g I though it was fine but I'll watch the video and will be back with a new or edited version of my diet. Thanks everybody for all the help so far.

[JohnJohnson]

Hey guys I just finished watching the video and I have one question about the Thermic Effect of Food(TEF) which is Calories used to process the food. He said that the more meals you eat the more meals you eat the more calories you eat to process the food even if it's the same calories and It boosts up your metabolism rate . My confusion is I'm an Ectomorph and I'm planning to gain weight so I don't want to burn more calories nor do I want to boost my metabolism rate.
IS THERE ANY BENEFIT TO ME EATING MORE FREQUENT MEALS LIKE 6-8 OR IS THAT MORE FOR ENDOMORPHS?

[Twist]

You need to eat as many meals as you can put into your mouth.
1. do not worry about calories, eat as much as you can
2. eat protein and carbs at every meal
3. take fish oil throughout the day
4. only protein from animals counts (no shakes no protein from beans etc)
5. take a 1 day break in between each workout
6. no cardio
7. No shitty food, stick with growable, huntable, pickable food. No yogurt bro
8. eat before you sleep
9. try to take naps during the day and whenever you can
10. compound movements, don't worry about the long head of your bicep... squat decline bench pull ups and standing military press should be your focus


You are skinny but you will get there.

[energizer bunny]

^^^^^ also the Deadlift.......dont forget the Deadlift!!....best exercise going in my opinion!

[frodo89]

^^^^^ also the Deadlift.......dont forget the Deadlift!!....best exercise going in my opinion!

Definitely, dead lifts are extreeemly good, they work everything. Also I would stress squats without a doubt

[jared530]

are you serious? The last thing you need to be doing is counting calories with those stats. EAT EVERYTHING. Eat everything in sight, NEVER go hungry. Go to mcdonalds and eat 100 big macs for lunch. Drink gallons of whole milk! and squat!

[JohnJohnson]

are you serious? The last thing you need to be doing is counting calories with those stats. EAT EVERYTHING. Eat everything in sight, NEVER go hungry. Go to mcdonalds and eat 100 big macs for lunch. Drink gallons of whole milk! and squat!

Bro I know what you mean but Hows eating unhealthy and food with a lot of fat going to help me? I don't want to gain unnecessary fat! fat is not going to turn into muscle so me gaining a lot of fat by eating as much as I can is kind of pointless. Also I wanna Maximize muscle gain and Minimize Fat gain on my bulk that's why I want to count calories. Thanks though.

[jared530]

How do you have any fat in the first place if you 120lb? You would virtually have to have no muscle on your frame if your concerned about fat. Look, if I were you, i would eat myself up to ATLEAST 180 then start restricting cals. But at 3k calories, your not going to see any gains im sorry

[JohnJohnson]

How do you have any fat in the first place if you 120lb? You would virtually have to have no muscle on your frame if your concerned about fat. Look, if I were you, i would eat myself up to ATLEAST 180 then start restricting cals. But at 3k calories, your not going to see any gains im sorry

me being 120lbs can't tell you how much fat I have on me! my bf% does. and also I wish I could get to 180 but I don't want to be fat though bro. there is only so much muscle you can gain in a certain amount of time and me going from 120-180 and cutting down to 125 isn't going to be efficent. anways my maintenance is at 2300cals/day so I'm going to be eating 700cals. surplus. I should gain 1-1.5 pounds a week with that if I don't I'm going to take more and more cals. but thanks for your help so far though I'm just not agreeing with you on your advice because of the research I did and If you have more points to make about it please do so. I don't want to do the wrong thing.

[NBRD1808]

Sounds like you are getting yourself on the right track as far as working out your maintenance cals and ensuring you are eating above this plus your frame of mind and the fact you are taking time to research is a great positive. Write down/keep track of everything you eat wether it be on paper or on a nutritional calorie counter type website this will prevent you from double guessing.

Eat, lift, sleep, and repeat this religiously. Bench, squat, deadlift, BB row and military press will help set you straight too. Put together a solid diet for criteque and head over to the training forum to find a suitable lifting routine, theres a sticky there with a massive range of lifting programs that will help you out. The weight increase will come when all of this is taken care of.

good luck bro

[JohnJohnson]

Meal 1: Milk 130 cals., Oatmeal 157 cals.
Meal 2: Spaghetti 800 cals., Sauce 120 cals, Milk 150 cals.
Work Out
Meal 3: PWO- Whey Powder 120cals, Banana 105 cals., Peanuts 320 cals., Milk 130 cals.
Meal 4: 4oz Chicken 120 cals, Wheat bread 140 cals, Milk 150
Meal 5: Yogurt 170 cals., Milk 300 cals.
Taking: multivitamin, fishoil

2900 cals. 165 P ,373 C , 87 F


I don't want to change this diet too much because it's really hard for me to eat this much and adding things or changing it is going to be hard but anyways I'm looking for Advice from you guys.

And I'm doing Starting Strength by Rippetoe

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Over Row

[matt77]

Bro I still think you need to eat more than 2900 cals. Your body is way above normal in how fast you burn up what you eat. Try to take in 2+ grams of protein per lb. and up your cals. to 3500-3700. Peanut butter is a good way to up the cals some more without eating a lot more. Its good to see you keeping up with your cals but if your working out right you don't need to worry about fat gain much. It can be done and keep at it. I know it gets hard to eat lots when you eat clean. I'm 6'3" 230lbs+ and when Im bulking I feel like Im gonna die trying to get in the cals and keep it clean. Make a meal plan and stick to it 2 weeks and evaluate where your at. Then adjust it up or down.

[JohnJohnson]

Bro I still think you need to eat more than 2900 cals. Your body is way above normal in how fast you burn up what you eat. Try to take in 2+ grams of protein per lb. and up your cals. to 3500-3700. Peanut butter is a good way to up the cals some more without eating a lot more. Its good to see you keeping up with your cals but if your working out right you don't need to worry about fat gain much. It can be done and keep at it. I know it gets hard to eat lots when you eat clean. I'm 6'3" 230lbs+ and when Im bulking I feel like Im gonna die trying to get in the cals and keep it clean. Make a meal plan and stick to it 2 weeks and evaluate where your at. Then adjust it up or down.

Ok thanks but instead of giving me a calorie estimate can you give me how many pounds I should aim to gain in a week? because you don't know my body and I think i would be hard for you to estimate how many cals I should eat but I'm sure you can tell me how many pounds is safe to gain a week because I don't want to gain less than I can also don't want to gain to much. but wow 6'3 230lbs that's huge bro. I'm half of you lmao.

[Bradly1234]

6 foot 120 pounds....eat everything, you obviously have a fast metabolism and maybe a tape worm, just kidding but all jokes aside EAT BOY EAT

[JohnJohnson]

6 foot 120 pounds....eat everything, you obviously have a fast metabolism and maybe a tape worm, just kidding but all jokes aside EAT BOY EAT

lol hopefully not a tape worm.

[matt77]

Ok thanks but instead of giving me a calorie estimate can you give me how many pounds I should aim to gain in a week? because you don't know my body and I think i would be hard for you to estimate how many cals I should eat but I'm sure you can tell me how many pounds is safe to gain a week because I don't want to gain less than I can also don't want to gain to much. but wow 6'3 230lbs that's huge bro. I'm half of you lmao.

A cal est. is the best way to give you a start. Its not like you need to eat that exact amount forever. Start there and adjust it to get where you wanna be. As for how much to gain per week it will vary buy how much muscle your building vs how much fat your storing (which won't be much). 2-3 lbs a week is a good place to start. But remember gaining some fat is going to happen but in your case it won't be much unless you eat trash food.

[mrdude]

Meal 1: Milk 130 cals., Oatmeal 157 cals.
Meal 2: Spaghetti 800 cals., Sauce 120 cals, Milk 150 cals.
Work Out
Meal 3: PWO- Whey Powder 120cals, Banana 105 cals., Peanuts 320 cals., Milk 130 cals.
Meal 4: 4oz Chicken 120 cals, Wheat bread 140 cals, Milk 150
Meal 5: Yogurt 170 cals., Milk 300 cals.
Taking: multivitamin, fishoil

2900 cals. 165 P ,373 C , 87 F


I don't want to change this diet too much because it's really hard for me to eat this much and adding things or changing it is going to be hard but anyways I'm looking for Advice from you guys.

And I'm doing Starting Strength by Rippetoe

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Over Row

Hmm. Maybe add some protein like eggs to the first meal. Minced meat or some other protein source with the pasta. Eat the peanuts in another meal. I wouldn´t mix carbs and fat in the PWO meal. The last meal looks weird. I mean only yogurt and milk and weird combination. I sometimes eat yogurt with cereals instead of oatmeal but kinda weird to eat both milk and yogurt in the same meal. You could eat the peanuts with something in that meal or some whole foods and put the yogurt in your PWO meal if you need to have it.

[mrdude]

You need to eat as many meals as you can put into your mouth.
1. do not worry about calories, eat as much as you can
2. eat protein and carbs at every meal
3. take fish oil throughout the day
4. only protein from animals counts (no shakes no protein from beans etc)
5. take a 1 day break in between each workout
6. no cardio
7. No shitty food, stick with growable, huntable, pickable food. No yogurt bro
8. eat before you sleep
9. try to take naps during the day and whenever you can
10. compound movements, don't worry about the long head of your bicep... squat decline bench pull ups and standing military press should be your focus


You are skinny but you will get there.

Great answer. Also don´t eat too much whole wheat carbs. That makes me too full and then I can´t eat much.

[Overhaulz]

me being 120lbs can't tell you how much fat I have on me! my bf% does. and also I wish I could get to 180 but I don't want to be fat though bro. there is only so much muscle you can gain in a certain amount of time and me going from 120-180 and cutting down to 125 isn't going to be efficent. anways my maintenance is at 2300cals/day so I'm going to be eating 700cals. surplus. I should gain 1-1.5 pounds a week with that if I don't I'm going to take more and more cals. but thanks for your help so far though I'm just not agreeing with you on your advice because of the research I did and If you have more points to make about it please do so. I don't want to do the wrong thing.

I used to be worse than you. I was 6'3" and 130 pounds. That's even skinnier. These guys are giving you the correct advice. You need to eat pretty much everything you can.

You need to stop being so concerned about gaining fat, because if you want to get to 200 pounds any time soon, you're going to gain body fat percentage. It's okay. You can cut that off later on. Set your goals far lower for now. Concentrate on lifting religiously like they already said above, and eating as much as you can until you're 135-140 pounds.

Then take a good look at yourself and see if you want to cut any fat (which you still shouldn't have too much of at that point) or if you want to keep bulking (which you will after you gotten a little bigger).

Just my advice from a former very skinny guy---and yes, that was over 6 years ago, and now I'm a solid 230.