Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
 |
« on: February 02, 2012, 09:46:58 AM » |
|
Okay so browsing my facebook page i came across an old friend that has been working out for 5+ years.
he started at 5'9 @ 140lbs. his latest update was:
193lbs of lean body mass, up 6 lbs of muscle in 3 weeks.
So obvioulsy i'm like WTF.
He is huge now, like a walking buffalo with lat's that stretch as wide as a pterodactyl.
Okay i have been working out on and off all my life. But got serious April 2010. Went on scoobys website followed everything.
I am 5'6 140lbs. and have been this same weight since then. I eat about 135g of protein every day and work out at least 4-5 times a week.
How can this guy gain 6 lbs in 3 weeks when i can't even gain 6 lbs in 1 year?
|
|
|
|
|
Logged
|
|
|
|
|
MercNil
|
|
« Reply #1 on: February 02, 2012, 09:49:02 AM » |
|
Wildo1, Your friend might have eaten alot.  It works. Eating you know. It's an old saying: To gain weight - one must eat a lot. To build muslce, one must lift weights. |
|
|
|
|
Logged
|
|
|
|
TruthMonK
Applying Gnome
Reputation Power: 1
Posts: 27
|
|
« Reply #2 on: February 02, 2012, 09:51:36 AM » |
|
If you can't gain 6 lbs in one year, you're doing something wrong :p Maybe you overtrain, or maybe you don't train for hypertrophy... If you say you follow everything scooby said, can you elaborate? Training schedual and meals?  |
|
|
|
|
Logged
|
|
|
|
|
Goose2011
|
|
« Reply #3 on: February 02, 2012, 10:08:41 AM » |
|
Okay so browsing my facebook page i came across an old friend that has been working out for 5+ years.
he started at 5'9 @ 140lbs. his latest update was:
193lbs of lean body mass, up 6 lbs of muscle in 3 weeks.
So obvioulsy i'm like WTF.
He is huge now, like a walking buffalo with lat's that stretch as wide as a pterodactyl.
Okay i have been working out on and off all my life. But got serious April 2010. Went on scoobys website followed everything.
I am 5'6 140lbs. and have been this same weight since then. I eat about 135g of protein every day and work out at least 4-5 times a week.
How can this guy gain 6 lbs in 3 weeks when i can't even gain 6 lbs in 1 year?
First he DID NOT gain 6lbs LEAN I can promise you, if you want to gain EAT and eat above your recomended level.Your protein intake is not enough if you want to gain, but you also need cals,carbs and fats to get the best results. Also what is your training like? I have a friend who has been "working out" for 8+ years and has barely gained a pound and looks the exact same as he did before. After I had been to the gym for a while we finally worked out together and his "workout" is a joke. Basically what I'm telling you is if you put in the effort and time you will get results. Give us your workout split and what you do and maybe we can help you become a "walking buffalo" too lol |
|
|
|
|
Logged
|
|
|
|
Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
|
« Reply #4 on: February 02, 2012, 10:11:52 AM » |
|
Training different muscle groups 1 hour a day. I do notice strength increase as per my journal. But my lean body mass is little changed.
I feel sore 24-72 hours after training. Friends notice that i have been working out. i get compliments on my lean body.. but it's not my goal to be this small.
Work outs:
Sunday - Chest. Scoobys adv work out. lots of super sets with high weights. 6 sets of 8 reps. I really spend 1 hour on just my pecs.
Monday - Legs. Squat, pistol squats, calf raises (actually just started doing this this year).
Wednesday - Shoulders. Scoobys adv work out.
Thursday - Back. again scooby's work out.
Friday - Abs.
Saturday - Arms.
To be honest, i slacked for a few months only working out 3-4 x a week.
5 meals total of 125g protein:
1) protein shake, oatmeal, fish oil. 25 protein.
2) chicken breast, cup quinoa, 2 cup veggies. 25 protein
3) protein shake, oatmeal, peanut butter. 25 protein
4) chicken breast, cup quinoa, 2 cup veggies. 25 protein
5) chicken breast, cup quinoa, 2 cup veggies. 25 protein
25 protein = from either chicken, milk, and whey.
I do not count protein from veggies, or carbs. so realistically i probably eat 145g of protein.
|
|
|
|
« Last Edit: February 02, 2012, 10:15:07 AM by Wildo1 »
|
Logged
|
|
|
|
|
MercNil
|
|
« Reply #5 on: February 02, 2012, 10:13:38 AM » |
|
Training different muscle groups 1 hour a day. I do notice strength increase as per my journal. But my lean body mass is little changed.
I feel sore 24-72 hours after training. Friends notice that i have been working out. i get compliments on my lean body.. but it's not my goal to be this small.
5 meals total of 125g protein:
1) protein shake, oatmeal, fish oil. 25 protein.
2) chicken breast, cup quinoa, 2 cup veggies. 25 protein
3) protein shake, oatmeal, peanut butter. 25 protein
4) chicken breast, cup quinoa, 2 cup veggies. 25 protein
5) chicken breast, cup quinoa, 2 cup veggies. 25 protein
25 protein = from either chicken, milk, and whey.
I do not count protein from veggies, or carbs. so realistically i probably eat 145g of protein.
What's your tdee requirement? |
|
|
|
|
Logged
|
|
|
|
Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
|
« Reply #6 on: February 02, 2012, 10:17:37 AM » |
|
What's your tdee requirement? TDEE is supopse to be 2500. But if I ate 2500 in calories i'd lose my abs and have a flat/round stomach. If I ate 2000 calories i'd have a flat stomach with visible abs 1800 calories i'd have 6 pack. anything less i'll look like a fitness model.. though a skinny one  |
|
|
|
|
Logged
|
|
|
|
|
MercNil
|
|
« Reply #7 on: February 02, 2012, 10:19:01 AM » |
|
What's your tdee requirement? TDEE is supopse to be 2500. But if I ate 2500 in calories i'd lose my abs and have a flat/round stomach. If I ate 2000 calories i'd have a flat stomach with visible abs 1800 calories i'd have 6 pack. anything less i'll look like a fitness model.. though a skinny one There's your problem. You will not get fat if you eat at 2500 because it's your maintenance. Problem found. Eat a little more man. --- Here's what will happen. If you eat at 2500, and lift - eventually your be needing to consume more then 2500 because you're increasing the weight you're lifting. So, you'll still lose fat. When that happens, it's time to recalculate your tdee. By then, you'll be eating more. :3 |
|
|
|
|
Logged
|
|
|
|
Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
|
« Reply #8 on: February 02, 2012, 10:22:46 AM » |
|
Wait... I thought to gain muscle you just need to eat more protein? 2500 is a lot of calories I think. I am reluctant to try because I am certain i will lose my abs. my g/f will complain  Jk |
|
|
|
|
Logged
|
|
|
|
will harwood
Jr. Gnome
Reputation Power: 1
Posts: 74
|
|
« Reply #9 on: February 02, 2012, 10:24:51 AM » |
|
to gain overall size i would say you need to train legs a lot more. 2 thigh exercises arent enough when you train you chest and back a lot more, you should train legs with more sets than your upper body.
|
|
|
|
|
Logged
|
|
|
|
|
MercNil
|
|
« Reply #10 on: February 02, 2012, 10:25:57 AM » |
|
Wait... I thought to gain muscle you just need to eat more protein? 2500 is a lot of calories I think. I am reluctant to try because I am certain i will lose my abs. my g/f will complain Jk You don't grow from protein alone man. You grow by eating a combination of nutrients. carbs, fats, etc. the works. As you've been following scooby, you should have realized that by now by reading the nutrition faq. :3 --- Workout hard. Eat lots. = a being above ordinary humans.  |
|
|
|
|
Logged
|
|
|
|
Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
|
« Reply #11 on: February 02, 2012, 10:31:01 AM » |
|
Okay so based on my standard meal (please correct me if i am wrong):
100g chicken breast cooked with extra virgin olive oil = 120cals (chicken) + 50 cals from oil (major estimation here).
1 cup of quinoa = 200 calories
2 cups of veggies = 50 calories
Total: 420 calories.
Required calories per meal: 500 calories.
Missing 80
Breakfast protein shake:
8oz skim milk = 90 cals
scoop of protein = 120 cals
1/2 cup of oatmeal = 150 cals
Total: 360 cals
Missing 140 calories
Afternoon protein shale:
8oz almond milk = 120 acls
1.25 scoop of protein = 140 cals
1/2 cup oatmeal = 150 cals
scooop of peanut butter = 100 cals
half a banana = 40 cals
total: 550
Over by 50 calories. yay!
Anyway at the end of the day
Total required: 2500
Total estimated consumed: 2000
Total burned via weight lifting: 150 calories
Missing 650 calories!!!!
Where do i get this from? I love eating a bag of chocolate covered almonds. a bag is 1200 calories. If I ate half a bag everyday then i'd fill in the gap? =D
|
|
|
|
|
Logged
|
|
|
|
|
MercNil
|
|
« Reply #12 on: February 02, 2012, 10:32:38 AM » |
|
Okay so based on my standard meal (please correct me if i am wrong):
100g chicken breast cooked with extra virgin olive oil = 120cals (chicken) + 50 cals from oil (major estimation here).
1 cup of quinoa = 200 calories
2 cups of veggies = 50 calories
Total: 420 calories.
Required calories per meal: 500 calories.
Missing 80
Breakfast protein shake:
8oz skim milk = 90 cals
scoop of protein = 120 cals
1/2 cup of oatmeal = 150 cals
Total: 360 cals
Missing 140 calories
Afternoon protein shale:
8oz almond milk = 120 acls
1.25 scoop of protein = 140 cals
1/2 cup oatmeal = 150 cals
scooop of peanut butter = 100 cals
half a banana = 40 cals
total: 550
Over by 50 calories. yay!
Anyway at the end of the day
Total required: 2500
Total estimated consumed: 2000
Total burned via weight lifting: 150 calories
Missing 650 calories!!!!
Where do i get this from? I love eating a bag of chocolate covered almonds. a bag is 1200 calories. If I ate half a bag everyday then i'd fill in the gap? =D
Milk/peanut butter/ etc. :3 I prefer milk. I eat peanut butter when I get hungry. Hehe |
|
|
|
|
Logged
|
|
|
|
|
Goose2011
|
|
« Reply #13 on: February 02, 2012, 10:33:19 AM » |
|
Training different muscle groups 1 hour a day. I do notice strength increase as per my journal. But my lean body mass is little changed.
I feel sore 24-72 hours after training. Friends notice that i have been working out. i get compliments on my lean body.. but it's not my goal to be this small.
Work outs:
Sunday - Chest. Scoobys adv work out. lots of super sets with high weights. 6 sets of 8 reps. I really spend 1 hour on just my pecs.
Monday - Legs. Squat, pistol squats, calf raises (actually just started doing this this year).
Wednesday - Shoulders. Scoobys adv work out.
Thursday - Back. again scooby's work out.
Friday - Abs.
Saturday - Arms.
To be honest, i slacked for a few months only working out 3-4 x a week.
5 meals total of 125g protein:
1) protein shake, oatmeal, fish oil. 25 protein.
2) chicken breast, cup quinoa, 2 cup veggies. 25 protein
3) protein shake, oatmeal, peanut butter. 25 protein
4) chicken breast, cup quinoa, 2 cup veggies. 25 protein
5) chicken breast, cup quinoa, 2 cup veggies. 25 protein
25 protein = from either chicken, milk, and whey.
I do not count protein from veggies, or carbs. so realistically i probably eat 145g of protein.
Why do you take tuesday off and not sunday ? put abs and arms in the same day and let your body recover over the weekend. Second your diet is all wrong you NEED to EAT. 1800cals a day is not going to help you grow! EAT!! if your min is 2500 you need to eat ABOVE that to gain. |
|
|
|
|
Logged
|
|
|
|
Wildo1
Jr. Gnome
Reputation Power: 1
Posts: 82
|
|
« Reply #14 on: February 02, 2012, 10:36:18 AM » |
|
to gain overall size i would say you need to train legs a lot more. 2 thigh exercises arent enough when you train you chest and back a lot more, you should train legs with more sets than your upper body.
I recently bought squat stands. So i can only do squats. I tried dead lifting with utter failure. I have lower back pains if I ever lift anything heavy. Waiting for it to heal before i try again. I can only work out with what i have home. Legs: Squats (with weights) 6 sets of 8 reps Pistol squats (with weights) 6 sets of 8 reps side lunges (with weights) 6 sets of 8 reps Calf raises (with weights) 6 sets of 8 reps. But this is a fail because I'm doing it standing on the ground.. don't feel a work out to be honest. |
|
|
|
|
Logged
|
|
|
|
|
