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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 06-09-2013, 10:07 AM   #11
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Typically I try to have a meal before my workout, usually turkey and rice, and a weight gainer shake after. I'll admit, diet has been my biggest roadblock throughout this process. I'm never hungry enough to eat as much as I need (3200 calories), or my schedule doesn't allow for it. I'm curious how you and others manage this, especially if you don't function socially, academically and professionally within a fitness oriented enviroment?
doing a lot of squatting and dead lifting will help in building a appetite.
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Old 06-09-2013, 10:27 AM   #12
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Typically I try to have a meal before my workout, usually turkey and rice, and a weight gainer shake after. I'll admit, diet has been my biggest roadblock throughout this process. I'm never hungry enough to eat as much as I need (3200 calories), or my schedule doesn't allow for it. I'm curious how you and others manage this, especially if you don't function socially, academically and professionally within a fitness oriented enviroment?
Bullshit. You're eating turkey and rice, then in the same breath saying you can't meat your calorie goals?

I know, I'm being a jerk, but you need to rethink a few things. Stop wasting your time with weight gainers. They are shit and aren't helping you do what you need to do.

If someone is able to eat clean while still reaching their goals, then more power to them. If you have limited time, forget that mess. Sometimes after a hard session I'll just go get a pizza from little Caesar's. One pizza is 2200 calories. Too easy.

Cook EVERYTHING in oil and cover it in butter. Then cover it in cheese. You can easily add 1000-1500 calories a day just by doing this, and it makes everything taste fan-freaking-tastic.

Heavy whipping cream is your friend. a single tbsp has 50 calories.

If you make a shake with 1/2 cup of heavy whipping cream, 3 tbsp. of olive oil, 2 tbsp. of natural peanut butter, 1 cup whole milk and 2 scoops of whey protein you'll get a drink that's about the size of a normal protein shake, but with 1100 calories, 85g fat, and 60g protein. Combine all that fat with heavy ass lifting and you'll have more testosterone than you know what to do with, instead of all those stupid carbs you get from weight gainers.

Maximize every opportunity you have to eat. If you're on the go, keep trail mix with you, or even better, just lots of mixed nuts. They give you tons of good fats and lots of calories, and are super easy to carry around.
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Old 06-09-2013, 10:34 AM   #13
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^ In line with the above, and stealing advice directly from the bearded beast of duloc , there's also sour cream to go on/with various meals or bits of meals, etc. Really tasty, and very effective for adding some calories in almost effortlessly.
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Old 06-09-2013, 12:54 PM   #14
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You can take 12 ounces of whole milk, 2 scoops of whey, 2 ounces of heavy cream and build a 20 ounce shake of around 680 calories that tastes amazing. If it's too thick, add 4 to 6 ounces of water.

These are not super filling and taste much better than purchased weight gainers.

You can add in extra calories easily with a scoop or two of peanut butter and/or a ground, frozen banana. This can push you over 1000 calories per serving real easy.
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Old 06-09-2013, 02:18 PM   #15
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Thanks, I'll give this a try this week. It seems comprehensive, and wouldn't take nearlly as much time, which would be a plus.
Its a great program, but give it the time it needs, Heavy squats followed by heavy bench isn't a 5 minute job. The same goes for Deads followed by Press. At some point you will getting a lot of rest between sets.
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Old 06-09-2013, 02:43 PM   #16
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If someone is able to eat clean while still reaching their goals, then more power to them. If you have limited time, forget that mess. Sometimes after a hard session I'll just go get a pizza from little Caesar's. One pizza is 2200 calories. Too easy.
I completely agree. I tried the chicken and rice diet, but I had to constantly be eating to get all my food down and it got boring as hell. Now I loosen it up and have a cheeseburger, or pizza, or Chinese food after big lifting sessions. I eat pretty strict about 80% of the time, but the other 20% is where I pack in the calories
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Old 06-09-2013, 03:35 PM   #17
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This is the most simplistic advice anyone will ever give you, and you might hate it but just do it...

Training

Monday: Squat

Wednesday: Bench

Friday: Deadlift

Nutrition

Eat till you puke (not really then you're just wasting calories, lol).

Just focus on the main lifts and make them BRUTAL man! Just one lift for a whole workout might seem like a waste, but if you're giving it your all for each rep you preform and keep progressing forward each workout you'll put on more size than you even thought was possible.

P.S.

3200 calories won't do you shit. Aim for 4000 at least.
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Old 06-09-2013, 08:59 PM   #18
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I appreciate eveyones advice and suggestions. In reference to the A/B powerbuilding workout, how would ya'll suggest weight progression. Try to increase weight every set if you reach the desired rep range or maintain the weight for all sets and increase every time you do the workout?
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Old 06-09-2013, 09:10 PM   #19
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Quote:
Originally Posted by BendtheBar View Post
You can take 12 ounces of whole milk, 2 scoops of whey, 2 ounces of heavy cream and build a 20 ounce shake of around 680 calories that tastes amazing. If it's too thick, add 4 to 6 ounces of water.

These are not super filling and taste much better than purchased weight gainers.

You can add in extra calories easily with a scoop or two of peanut butter and/or a ground, frozen banana. This can push you over 1000 calories per serving real easy.
I'm definitely going to try this. I'm out of protein anyway and was considering whether to get another weight gainer, or get regular whey protein and add stuff to it. Hopefully this might help. I just find it funny that I seems the have the metabolism from hell, but take medicine for hypothyroidism. Seems contradictory. Oh, and another thing, how do y'all keep up with calories, especially you're cooking and/or mixing things together. I know when I cook a meal, the portions are large, but I have no clue how to come up with a relevant calculation and hit that number consistently.
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Old 06-10-2013, 02:01 AM   #20
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I appreciate eveyones advice and suggestions. In reference to the A/B powerbuilding workout, how would ya'll suggest weight progression. Try to increase weight every set if you reach the desired rep range or maintain the weight for all sets and increase every time you do the workout?
The way I progress is like this, I have my training sets and reps worked out, in my case it is currently 5X5. lets say I am doing squats and i'm doing 5 sets of 5 reps at my working weight.
I warm up and start chipping away at the lower sets until I get too my working weight. Which was 155kg. I completed 5 sets of 5 reps at 155kg successfully. Next training session my working weight will bump up to 160kg. Every workout the goal is to complete your working weight and then add weight next time. "Progressive resistance". If you can't add weight get in some more reps. Never do the same amount of reps at the same weight from a prior workout. If you want to see this program in action have a look at Lee's log or for a slightly bastardized version look at my log. Cheers
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