+ 3 HARDGAINERS READ!
It took me a decade to realize the truth. Go ahead and press the back button on your browser cause you don't want to hear this. But to those that need that extra push and want to hear the nitty gritty the truth is you need to have a diet plan to grow. You can't just assume you "eat tons of food" that's just bullshit. We're all different most of you that are dead skinny or fat can have amazing physiques if you just learned to reform your eating habits. You have to count everything you eat, stray away from the fast food(shit will kill you before steroids), stay strong, take responsibility, and remain focused. It's literally the most important thing in fitness, is what you put into your body. Then sleep. THEN YOUR WORKOUT. THEN YOUR STEROIDS.
Here's my current diet plan for any of you "hardgainers" I'm 185 pounds so most of you will think what the fuck does this guy knows but I just got back on the horse as far as my diet. I will easily gain 5-8 pounds in the couple months before my cycle. My body will be primed for the cycle and I will grow 100% more then I would of. Simply because I'm feeding my body what it needs to be in it's prime.
Swallow the red pill. Follow this easy diet plan which will actually be hard at first because you probably eat like shit. Give it two weeks and then tell me you don't notice a difference. Now let's get this gains!!!!!!!!!!!!!
My Diet
Breakfast - 6 eggs, 2 cups of oatmeal
Lunch - 8-12oz chicken, 2 cups of rice, broccoli
After Work (2-4pm) - 60g protein shake with carbs (UYM)
Dinner - 8oz steak, 2 cups of rice, asparagus
Before Bed - 60g protein shake with carbs (UYM)
Notes: After I get used to my bulking diet, I will add another meal before lunch and after breakfast. Most people will give me shit for being 185lbs right now, but I'm lean as fuck and they don't know shit about me.
Most people will give me shit for putting two meals as shakes but truth is, it will be the easiest for you to actually stay committed to. I will also change the before bed meal to real food later in my bulk to add cleaner bulk/calories to my regiment.
Disclaimer: Also if you're gonna comment on me being 6'1, 185lbs just know this is the skinniest I've been in a long time. I've been working non stop and been eating like dog shit until about a week ago. This diet plan is also for "hardgainers"(people that can't eat). NOT FOR THOSE TRYING TO LEAN OUT.
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good guideline for some, but I eat that much by the halfway point of my day and then eat that much again in the second half. Once the weight gets up past 250 I have to have at least 400 g of protein daily. Pain in the ass to eat that much and feel like puking during every meal but so it goes.
No way could I grow with that menu, but we're all different.
I'm well in to my winter bulk (my cycle is posted), and I'm up 18 lbs in roughly 10 weeks. My breakfast is minimum 2k cals and 70g of protein. Lunch is another 2k cals followed immediately by a quart of whole chocolate milk. The milk alone is 840 cals and 32g protein. Supper is lighter, about 1500 cals, but followed by a homemade mass gainer shake. And I'm munching protein bars and fruit and fiber bars all day.
To each his own, but unless my bulk is 30 to 40% dirty, I'll never get enough cals to gain a thing.
I hope that works for you bro and it probably will if you are not eating correctly at the moment, once the plateau kicks in i would think you will need a lot more.... that list up top is similar to what i used heading towards comp prep (not full comp prep but a link into)........ depends on your goal though, if you want to stay lean looking it will do its purpose but serious mass is out of the question.
Again let me emphasis, , bulking to me is about mass monster off-season heading for competition.... but if you have no illusions about competition then the above intake will be a decent starting point for you
Looking forwards to seeing the pics when you get the transformation under way
+3
You're completely right dude. This isn't a bulk for the advanced at all. This is a standard diet for those that can't eat and need some kind of guideline to help them get started. If you're over 200lbs this is not going to cut it. This is just simply to help those that can't eat. It gets me to 190+ and like I stated around there I must throw in another meal and change my before bed shake to a real meal + casein after to grow beyond. If you're advanced make no mistake this is not for you.
It's still takes some effort to pack that much food down the ol' pie hole
Definitely
AnonViking, I don't mean to hijack this guy's thread, but can you take a look at a post I made a little while ago? I'm an ecto too, and am trying to bulk on about 5,000 calories, but the scale's not really moving. (In the past, this has been more than enough.) I hired a diet coach, and he seems to be like, "more carbs, more carbs"!
Right now, I'm at damn near 650 or 700 grams of carbs. It is making me miserable -- bloated and falling asleep at work, and the huge amounts of fiber have given me god-awful gas.
I guess I was just curious as to what your thoughts were for "hard gainers" -- should I keep the fats around 100 grams and keep adding carbs? Or does it makes sense to swap out some of the carbs with fats?
Here's the original post if you have a minute: https://www.eroids.com/pics/looking-for-some-diet-advice-on-bulk-cycle.
Thanks man. I respect your knowledge and appreciate any advice.
Give them a vote if you find it helpful.PermalinkWell you're bulking, so add in 10-20 more grams of good fats. If the scale moves then success! Not sure why you haven't just tried this on your own though. Whats the worst that could happen? You gain weight?
Natural pb
Olive oil
Avacado
Flax etc....
Grab yourself some digestive enzymes too.
AnonThanks for the enzyme suggestion. I have some in my cupboard that I had forgotten about.
By the way, saw the results from your bulk a while back -- very impressive. Mind if I PM you with a couple of diet questions?
Give them a vote if you find it helpful.PermalinkSure Dude. Send me a jingle and we'll go from there.
AnonThanks. I appreciate your help. I will send you an FR.
Give them a vote if you find it helpful.PermalinkBro.. i can only reiterate what the guys have already said in your picture thread, looks like you are at that stage where you have to do a little re-jigging with your macros to find your own sweet spots within a season......... also i see you have a coach!..... hmmmmm well now is the time for him to really start to earn his money by digging deep into his knowledge arsenal and pulling you back on track..... kick him up the arse, sack him, or self experiment would be my suggestion brother.
I don't know you or your situation intimately, and to be honest i find it impossible to give/offer an ideal eating plan over the internet... 99% positive it would be useless to you so i wouldn't even attempt too, i have tried in the past with little degree of success..... some guys on here will offer diet advice but again you must experiment there is no clue how someone else's diet would suit you.
AnonThanks for the response. To be clear, I am not really looking for a customized diet plan. Rather, it was a pretty basic question: is there any benefit in raising fats above 10% of one's macros on a bulk? The coach seems to say no -- that their primary role is for proper hormone function, and they are of significantly less importance when you're on exogenous test. So, instead, he is suggesting that if I am not gaining weight, I should just keep upping my carb intake. It seems that I am getting to a pretty high amount though. I am afraid I might just be promoting insulin resistance.
You also suggested that I "kick the coach in the arse, sack him, or self-experiment." I would say I am self-experimenting. I recognize though that there is a profound wealth of knowledge in this community, and thought it would be wise to seek out vets' advice.
Regards,
The_dude
Give them a vote if you find it helpful.Permalink700g carb but only 100g fat diet, how?
Cut carbs in those last 2 meals and that is almost exactly how I am leaning out now.. except another meal added..
I don't think this is going to be enough calories for a bulk.. this is going to be maintenence especially if you are a ectomorph(hardgainer) like you are saying.. maybe add 1k more calories just to start... and you need fats at least 20% of your ratio's maybe like 45% carb 35% protein and 20% fats...
That's really not all that much food.
12 weet bix or 2 big bowls of grains with a litre full cream milk, 4 pieces vegemite toast with butter, 2 bananas and pure protein shake with 500 mls of milk and 90 grams protein
peanut butter and strawberry sand wich wit a bannana and litre chocolate milk
white pasta, 300 grams, with 200 grams beef mince, tomatos, broccoli, beans, carrot etc etc 3 pieces white bread, bcaas with litre of water
chicken breast stirfry, egg noodles and 300 grams chicken breast, water
2 x cheese vegemits rolls with butter, coffee.
a bannana
right now its 6 pm, im cooking a 300 gram steak- porterhouse, 3 beef sausgaes and 2 lamb chops with mash potato and gravy, mixed veg and peppered gravy, and ill have a can of beer with that lol
ill have 3-4 more snack by bedtime, includig dessert or ice cream and triple choc mudcake and milk mmm.
bulk right there.
I'm glad you can eat 7000 calories but all that is not necessary for most that want to grow solid muscle. In fact it's a bit sloppy
yes, sloppy or dirty indeed, thats what real bulking is mate, you go big or its not a bulk, the diet you laid out would be a bulking diet for a seagull.
decent diet but not a bulk.
Please read my response to Viking bro. This isn't a e peen contest or anything. I'm just trying to help bro skis get some type of feel that can't eat and need some help. If you're advanced I truly understand this will not cut it for you. Also this is not me trying to show off how much I eat or anything. Like stated after about 190 this becomes not enough and I must add to the diet plan.
where is the bulk diet mate? or is that diet for gymnastic enthusiasts.
bbopThis is way too clean to be giving out to hard gainers, wheres all the ESSENTIAL healthy fats at bro? they are called essential for a reason.
This is my leaning diet almost spot on just different amounts
and less rice more quinoa and oats. I also do egg whites and peanut butter rather than eggs.
I'm a hard gainer, but I require a lot more calories than that to bulk :( at least 4000-4500 for a lb or two a week on a decent cycle. However I stay under 200lbs for work reasons, so Im usually between 2800-3400. Slowly whittling away body fat and adding lean mass.
Yeah same here bro. I can get to around 190-195 on this diet. At that time when I start cycle another meal will be added and the last meal becomes a very nutrient packed real meal and not shake. Although with the real food I will add casein shortly after, right before I sleep.
get those gains brother. Hard gainer here, i try and eat as much whole food protein instead of shakes. Fit powders into your macros when whole food isn't available. Make gains happen! Stay motivated! Work hustle kill!
Loc'd out. Real food will always be the better choice.
I like the statement, fast food will kill you before AAS. I agree fast food, and processed food in general, is the cause of obesity and a variety of health problems in America...not steroids.
What you put in your body is of utmost importance. Lifting or not. For muscle gain though, lifting is the boss, the CEO. Food is the GM. Whole healthy foods while important for a healthy body in general, do nothing for muscle mass without lifting...now if its just fitness you are concerned with then sure. Fitness in my eyes means cardio. But lifting in no way should take a backseat to any of it if you're desire is muscle gain. That is solely the first act that creates any type of muscle growth. The rest literally determines the extent of muscle mass gained. LIFTING, then food, then rest recovery/sleep, then AAS. Good post brother I can dig it if that diet works for you
Also I'm on your side though. I don't know why someone uses steroids if they don't lift heavy. I get the cosmetic appearance plus' but it's not worth it if you're not trying to beast mode. Lifting heavy is very important but diet is just something that has to be impeccable if you're trying to gain, cut, or look good period whatever your goals are. For me it has to be number one before all, it's that important to me. But I've also always lifted heavy. For me there's no other option.
I had no disagreement with your stance on food brother. Your post is valid for sure. Somewhere though in my eyes the whole lifting with intensity aspect has lost attention. I'm just championing lifting. Knuckles brother Rob
Knucks Brother. It takes a certain mindset to push and thirst for pain in the right way. Demented til death let's get these gains. Heavy Lifting, Eating Heavy, Living Heavy. We got this.
Damn straight! Couldn't have said it better on my most aggressive day brother!
You can lift heavy all day but if you don't eat you're going no where. Food is the CEO.
Lifting is the CEO - it will tell the "company" to build muscle
Food is the CFO - it will tell the "company" how much muscle
Good shit! I think we are all on the same page in general! Knuckles
I hear ya...without the actual act of lifting there is no damage inflicted on the muscle fibers in the first place. The food you eat determines the extent of gains. Food no matter how healthy or hearty, without lifting is useless for muscle gain. They are both up front, lifting is in the driver seat, food the passenger...
True. They're the pilot and co pilot flying the same aircraft
Roger that brother!
AnonGood stuff. I totally hear you. I have a cooking scale in my kitchen, and I use it religiously. People always assume (1) I'm anorexic, or (2) I'm dealing narcotics. I'm like, "Nope. It's to make sure I am eating enough!"
I'm just curious though -- what are your approximate calories and macros for this?
I have a diet coach who's wanting me to eat about 1.5 grams of protein per lb -- so about 320 grams -- 100 grams of fat, and the rest from carbs. But I need nearly 5,000 calories to bulk, so this results in about 700 grams of carbohydrates. It's a little out of control; I can only eat so much bread, rice, and oatmeal. I told him I really think I need to up my fats if I am going to keep my sanity.
Good luck bulking. I feel you.
700grams of carbs is overboard for my taste. This diet comes in around 4k-4.5k calories or so, 296g protein, 320g carb, and around 120g fats...so that comes to 40/45/15 or so in macros. This is a clean bulk.
My fitness pal has the Kcal a little lower
Totals 3,647 358 115 286 1,634 180
Your Daily Goal 3,200 240 107 320 300 100
Remaining -447 -117 -7 33 -1,333 -79
Calories Carbs Fat Protein Chol Iron
My favorite saying of this article is when you state " when my body gets used to bulking"
I myself need 3,200 calories to maintain when im getting ready for a bulk (5,500) i raise my calories and carbs slowly, to me its the food cycle before the juice cycle. It gives my body time to get used to taking in all this extra food and nutrients.. I start my diet first THEN weeks later starts the FUN.
Yeah bro if you can't eat and train before the steroids even come into play, you have no place here. You got that right.