+ 2 Where do I Start? Can someone please help?
I’m an ectomorph with a fast metabolism and considered a hard gainer. I’m 6’1, 145-150 lbs., 45 yrs. and my goals are to get to about 190lbs and be able to maintain it. I’ve always been super-active all my life and now I’m starting to feel like I’m slowing down. I keep in shape with my martial arts, and have been hitting the gym extra-hard these last two months (I look like a skinny Bruce lee). I lift 3 times a week/2hrs a day. I’m ready to try some gear to continue to feel and look bester. Where do I start? I mean, what cycle should I start to get me there? Also, do I need to stay on it to maintain that weight or (like I’m hearing in posts) will I shrink back to my 150lbs off of it? Also, with your recommendations if you could include the daily dosages you recommend as this is all new to me, it would be greatly appreciated. Thank you for any assistance.
45 years old
6’1
145
6%
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Brother, you have the same body type as me. Almost exactly. What those other guys are saying about your food intake is right on. If you are trying to build muscle, you need protein every three hours. For ectomorphs like us, you might want to shoot for every two hours. You need at least twice as much food as you are taking in right now. And that might not even be enough. I ramped up to about 6,000 calories per day before I started seeing any real gains. Less than 5,000, and I'm not going to gain anything.
FR me if you want to chat in more detail. I literally lost 7 pounds while I slept last night, so I know the meaning of "hard-gainer."
Good points. (+1).
I used to be this way, until I got older. I ate what I thought was a lot of food and was very disappointed that I couldn't really gain. Once I really started to push some serious calories, things changed. I think the OP needs to adjust his idea of what a lot of food really is. Like you said, it took you getting to 6000 calories a day to make gains. That's quite a bit for regular folks. It takes a lot of work, but it's really the only way.
I also saw a show about the heaviest guy in England the other day. He was 900+ lbs and they said he was eating 10,000 calories a day. Boom! ;-)
Mass builder shakes never hurt either. I would never hit that 6,000 mark per day without a couple of shakes. I simply can't put down enough solid food to get what I need.
I just use whey and egg whites with oats and quinoa in as a mass gainer when bulking.
For sure. That is what started to put me over the top on calories. I added all kinds of stuff to those. Some were quite good.
Congrats on the ADV, well earned.
Sort this guy out with his nutrition please troops. Look below to see the starting point you're working with.
a big diet adjustment is needed bro ,,. start counting macros, adopt a diet that will contribute to muscle gain , monitor results.. if you don't know how to gain muscle naturally you'll be messing with your hormones for no reason
Who the hell told you steroids are gonna make you gain weight lol? Youre 45 bro, you should know by now that food is what makes you gain weight. Steroids will dictate how much of that weight you put on is muscle. Does that make sense? If you can't gain weight now you cant gain weight on steroids. And on steroids you risk all the potential short term and long term side effects. If you seriously want to get to 190lbs send me a message and I will get you on a good diet. I just sent you a friend request.
At 6-1 and 145lbs I think you probably need to look at your diet rather than steroids.
Typical eating day
Breakfast: 5-6am 7oz Corned beef hash
3 eggs scrambled or boiled or fried
three piece of toast
mid- morning 9am Bowl of Oatmeal
Chocolate Milk
Banana
Lunch 1pm Subway sandwich (Footlong)
Dinner 8pm Potato Baked or fried
Chicken breast or Salmon
Rice
Gallon of Water through-out the day, so you can see food is not the problem dude, You just don't know how I move all day.
Good advice below and above. Between 1p and 7p you need two more meals that are 1000 calories each. Whey protein 62g with whole milk in the morning and at 3pm will help you meet your goals. Your daily macros should be 275g+ of protein, 200g carbohydrate 120g MUFA/PUFA fat. From your weight now, 190 can be achieved by this time next year, or sooner, maybe. 75% of your daily protein intake needs to be from food source.
Change your lifting to pyramid, heavier weight,less reps, longer rests in between intervals. Your lifting regimen should be on an average time frame of around 60 minutes utilizing compound lifts.
What I see is food is clearly the problem. There is nowhere near enough of it. You are clearly someone who is active and has a rocket metabolism. EAT EAT EAT.
If you wanna gain weight it's time to drop all the clean food till later in the evening and hit the pizza, burgers and any other shit that you enjoy. Lots of full fat milk, throw sum eggs in and chug that bitch down. Chocolates nice as well.
All the above I eat daily and enjoy the lot.
Tuck in for now as if your really at 6% BF you've got plenty of room for it. As you gain weight your strength will increase and on it goes till you hit your goal naturally.
Your obviously old enough for gear just bide your time and when you do get round to it you'll have more success at keeping at 6 1" 190lbs.
Id drop all cardio shit as well.
1 last thing, instead of going to the gym for 2hrs, 3 times a week, go 6 times a week for just over an hour. That works for me.
Yes, food is the problem, you don't eat. I just added up your daily food intake and it comes out to 2300 calories no wonder you're 145lbs. When I do diets for women to gain weight they're higher in calories then your diet. Look bro, a few years ago I was 130lba amd wanted to take steroids and like you I thought I ate a lot and boy was I wrong. So I for my diet dialed in and naturally for a few years put on 50lbs natirally then hit the juice. TMost people on here eat at the veet least double that. Yourw only eating 134 grams of protein a day. This is your exact macro break down, 2331 calories 294 grams of carbs 134g protein 66g of fat. Now double this, so your new diet is around 4500 calories 600g carbs 300 protein and 100g of fat. This is what it takes to gain weight.
I need to eat double that!? Shit! What about Equipoise to increase appetite? I thought I was already eating alot.
No EQ. Think about things, your not even ready for test bro.
Lol I felt the same way at 130 I thought I was eating so much food until I counted it. At this point bro steroids are not a going to work. You have base of muscle so theoretically if you cycle and gain 20lbs in 10 weeks and come off and don't have the high levels of hormones anymore your body will drop it faster then you gained it because it didn't haven time to get used to it. Our bodies are all about homeostasis so it's not used to carrying muscle so once you get off the hormones it will go back to normal. If you have a good natural base built and yiue body is used to carrying some muscle you'll have an easier time holding the size but even then it's still a fight to keep it. Send me a message and I'll help you get started.
I completely disagree. If you want to build muscle your diet is nothing like it should be. I'll let the guys take over here now to show you where you're going wrong, but I'll just say this. Eat like this even on steroids you'll not achieve what you're looking for.
I have no problem eating and have eaten healthy all my life no fast-food (except subway & Chipotle). Eating is not the problem, the more I eat the more I move and vise-versa. I can't sit around and do nothing, then I wont eat, strange I know.
Don't give in to the eating pizza everyday diet that's rediculous. You just need to eat more of the same clean foods. You can easily buy maltodextrin/waxy maize or oats in powder form for shakes to pack on calories if you struggle to eat just make sure you're hitting your daily fiber requirements. Whey protein shakes. Down olive oil. Easy calories. If you want to know how much to eat I recommend doing 145(bw)x13 for maintenance calories, add 500 to that for a bulk. Monitor your progress, adjust calories as needed.
145(bw)x13+500 would put him at 2385.That's pretty much where he's at now and not putting on any weight.
Oh okay I guess because of his very active lifestyle he'll need more.
I just tried that formula with my weight and it actually came out very close to the calorie calculators I've used online.Where did you find that formula,I've never seen that?
That and a lot of interesting things I picked up came from Omar isuf on YouTube .. I think in his example he does 12-16xbodyweight based on acitivty level but 13 has worked for me and then just adjust as needed
Cool.I'll check Omar out.Thank you.
Might want to get your thyroid function checked out. If you truly eat enough then there's another issue. I'd take Iron up on his offer and get him to look at your diet. There's also a "diet clinic" in general talk.
I realise this isn't the answer you were looking for, but there's little or no point in even looking at gear if we don't resolve why you cant put on weight first.
Hey just wondering have you ever been tonthe doctor to get your test levels checked