[quote]cparker wrote:
Well obviously jumping around to every program you’ve ever heard of isn’t working for you.[/quote]
Is that all you do? Eat cake while sitting on your PC making sarcastic/useless remarks on the net?
Cool bro
[quote]NoobGains24 wrote:
[quote]RampantBadger wrote:
move on to madcow or 5/3/1[/quote]
My priority is mass not strength[/quote]
I put on 12lbs in 6 months doing 5/3/1 BBB and so radically transformed my physique that one of my wife’s co-workers thought my wife had divorced me and started dating someone else when he saw the two of us together.
You need to forget a lot of the internet brainwashing that’s out there in regards to “strength programs” and “hypertrophy programs”. In most cases, it’s just beginners telling other beginners how to not be beginners.
[quote]NoobGains24 wrote:
[quote]RampantBadger wrote:
move on to madcow or 5/3/1[/quote]
My priority is mass not strength[/quote]
Then your priority needs to be on your nutrition. There’s been very little talk about that in this thread. One training plan vs. another vs. another is a distant second priority compared to getting your nutrition in line. Even moreso because you’re already carrying a good amount of fat.
Pics would help give some context for sure. Also, how old are you?
[quote]I jumped right into Lyle Mcdonalds generic bulk routine and did that for about 4 months. I gained about 8lb in that time.
[…]
i jumped into ICF 5x5 and have been doing that ever since. (3 months).[/quote]
How much bodyweight have you gained in the last three months?
I gotta admit Fierce 5 is a pretty cool name.
[quote]dt79 wrote:
I gotta admit Fierce 5 is a pretty cool name.[/quote]
I think it sounds like one of those low-budget Destiny’s Child a-likes that infested everywhere about 10 years ago.
I think CC has the nail on the head, I am pretty sure that what you’re doing outside the gym is your biggest issue rather than what you’re doing inside the gym. Talk to me about your diet, lifestyle and general recovery.
[quote]T3hPwnisher wrote:
[quote]NoobGains24 wrote:
[quote]RampantBadger wrote:
move on to madcow or 5/3/1[/quote]
My priority is mass not strength[/quote]
I put on 12lbs in 6 months doing 5/3/1 BBB and so radically transformed my physique that one of my wife’s co-workers thought my wife had divorced me and started dating someone else when he saw the two of us together.
You need to forget a lot of the internet brainwashing that’s out there in regards to “strength programs” and “hypertrophy programs”. In most cases, it’s just beginners telling other beginners how to not be beginners.
[/quote]
x2 getting strong will only do good things. As a newb it will put muscle on you in and of itself
I aim for around 1lb every two weeks, thats pretty much what ive done from the start.
Diet consists of one of the following per meal time:
Whey protein and water or milk/oats/a banana blended if i’m not that hungry (never am at breakfast)
Cereal, usually Cheerios. Or brown bread toasted with butter with two scoops whey
Bacon in brown bread and whey/water (usually have this once a week if that)
Usully work out after breakfast, then come home and do:
Brown rice and chicken with veg, a bit of cheese
Half a pizza with a can of tuna on it (maybe once a week)
Cous cous and tuna or other meat
Subway on brown bread
Beans/eggs/potato with some meat (usually chicken or beef)
Later on ill have something like
Chicken thighs and rice (curry type meal home made)
Chicken and brown rice again
Chicken fajitas and cheese/salad
Steak, eggs and peas
Before bed usually have two scoops whey and water and/or a pint of milk and peanut butter
I generally do IIFYM, and as long as i get enough protein and calories for the day (aim for 170g protein roughly) i’m happy.
I have 2600 cals on workout days and 2200 on off days, i usually add 1lb every two weeks this way as i do little in the way of cardio and job is sendentiary
[quote]NoobGains24 wrote:
I generally do IIFYM, and as long as i get enough protein and calories for the day (aim for 170g protein roughly) i’m happy.[/quote]
You probably shouldn’t be so happy so often, because I’d bet good money that you miss your daily protein target, if not your overall calories, more often than you hit it. It hurts my heart that eggs only appear in one of your meals. If “6 whole eggs, scrambled or boiled” was a choice for breakfast or lunch, I think you’d get a bit more on track.
I didn’t run the exact numbers, but it also seems fairly carb-dense. You’ve got a good hit of carbs in every meal listed, but not always a good hit of quality protein. That’s not a combo you want when you’re already carrying a decent amount of fat.
Your breakfast and lunch are relatively-light on protein, dinner is where you (potentially) get most of your day’s protein. You started training at 5’11" and 152ish, and it took four months to break 160. That’s calorie-related, 100%. The fact that your strength increased in that same time and your size pretty much didn’t is another indicator that your diet was/is lacking.
Also, even though you decided to get snarky with cparker, his comment was spot-on. You don’t need to be jumping into your third training routine in barely 6 months. You need to get fully invested in one plan and run it properly, with adequate nutrition to support the training.
I’d suggest adding some easy to moderate cardio, 15-20 minutes 3-4 days a week, either right after lifting or on non-lifting days. It should help burn some of the fat you’re carrying and will “make room” for more calories. “Train more, eat more” has worked to build many big bodies.
Ive always felt confused with the whole cardio on a bulk thing.
As i understand you can either gain muscle or lose fat, not both at once.
Wouldnt cardio just burn calories which i’d then need to restore by eating more.
Wouldnt just hitting calorie targets and not going over/under make more sense?
What in the diet could be improved also? I dont have eggs much because i dont like them. Maybe i could drink more milk?
[quote]NoobGains24 wrote:
Ive always felt confused with the whole cardio on a bulk thing.
As i understand you can either gain muscle or lose fat, not both at once.
Wouldnt cardio just burn calories which i’d then need to restore by eating more.
Wouldnt just hitting calorie targets and not going over/under make more sense?
What in the diet could be improved also? I dont have eggs much because i dont like them. Maybe i could drink more milk?[/quote]
It is untrue that gaining muscle and losing fat is mutually exclusive. Plus, cardio (at an appropriate intensity for an appropriate duration) has many benefits outside of simply “burning calories.” As Chris pointed out above, your meals could contain more protein and proportionally fewer carbs – particularly if you’re fat.
Not to throw more information at you since that’s literally that last thing you need, but Jonnie Candito offers a 4x per week linear program for free on his website. It even features a specific “hypertrophy” template to quell your fears that simply lifting weights and getting strong will not make you grow muscle.
If I was going to eat only 2200kcal (and if you are gunuinely still gaining at a reasonable rate, I see no problem with that), I would have no dedicated carb sources except around workouts.
Looking at your food options, I have a very hard time believing that the numbers you have given match up to the diary.
Today so far ive had:
Bowl of cheerios and green lid milk.
350 cal
50g carb
10g protein (roughly)
2 scoops whey and water
220 cal
2g carb
50g protein
Workout
3 fajita wraps (one wrap is 145 cal with salsa and seasoning)
I had mine with 2 chicken breasts, pepper, onion, salsa and a bit of cheese
850 cal
120g carb
60g protein
Later i will have 2 more scoops of whey with water which will be another 50g protein. Not sure on after that.
Rough numbers but fairly accurate i think. Its impossible to judge very accurately with things like fajitas unless you weigh the amount of salsa/cheese/onion/pepper/chicken used then workout the nutrition info based on the per 100g figure given on each packet or online.
With my workout today i hit 87.5kg squats, 77.5kg bench, 67.5kg rows
mmmm now I’m hungry for fajitas…
by the way, your diet totally sucks
[quote]Yogi wrote:
by the way, your diet totally sucks[/quote]
Yup. I’m not a high protein fanboy, but you’re just doing IIFYM wrong. Seriously. Stuff like cheerios has no place in the diet of someone who’s carrying some extra weight and wants to look good.
I see a massive amount of shit quality carbs, very few quality fats and absolutely no fruit or veg.
I think learning the basics of cookery would go a long way to help you reach your goals. This is not as difficult as it sounds, try the thread below for some ideas:
Disclaimer: Almost all of the guys on this thread are significantly bigger and stronger than you, many of them are not worrying about their physique or bodyfat levels. This being said it would be best to use this as a way of getting ideas for meals rather than a full on guide on how to eat.
[quote]nighthawkz wrote:
[quote]Yogi wrote:
by the way, your diet totally sucks[/quote]
Yup. I’m not a high protein fanboy, but you’re just doing IIFYM wrong. Seriously. Stuff like cheerios has no place in the diet of someone who’s carrying some extra weight and wants to look good.[/quote]
Thats just one day. Sometimes have brown bread instead, whats wrong with brown bread and whey for breakfast?
Likewise whats wrong with wholemeal wraps, chicken and peppers?
I have brown rice and chicken probably 4 days a week also, with veg mixed in with the rice. I dont really like fruit, how does fruit benefit bulking anyway its all just simple carbs with a few vitamins you can get from supps anyway.
[quote]NoobGains24 wrote:
[quote]nighthawkz wrote:
[quote]Yogi wrote:
by the way, your diet totally sucks[/quote]
Yup. I’m not a high protein fanboy, but you’re just doing IIFYM wrong. Seriously. Stuff like cheerios has no place in the diet of someone who’s carrying some extra weight and wants to look good.[/quote]
Thats just one day. Sometimes have brown bread instead, whats wrong with brown bread and whey for breakfast?
Likewise whats wrong with wholemeal wraps, chicken and peppers?
I have brown rice and chicken probably 4 days a week also, with veg mixed in with the rice. I dont really like fruit, how does fruit benefit bulking anyway its all just simple carbs with a few vitamins you can get from supps anyway.
[/quote]
When I was in your position (In full disclosure, I was weaker at that point in my training, which does have an effect), I based my diet almost exclusively on whole cuts of meat, lots of veg, limited fruit and maybe one grain a day. It worked well for me, I lost around 4 stone over the course of a year while getting significantly stronger (although still very weak).
I focused on food quality over numbers because it made me feel healthier and it gave me the results I needed. By focusing on food quality, it meat my protein and fat levels where much higher than yours, and my carbs much lower, although I didn’t know it at the time. Looking back, this was a fantastic decision because I wasn’t doing anything at a high enough level to need all those carbs.
This is what has worked for me, and I know it has worked for other people. You have a fair few respected members here telling you very similar things, it would be worth your while considering that they might be right.
[quote]dagill2 wrote:
I see a massive amount of shit quality carbs, very few quality fats and absolutely no fruit or veg.
I think learning the basics of cookery would go a long way to help you reach your goals. This is not as difficult as it sounds, try the thread below for some ideas:
Disclaimer: Almost all of the guys on this thread are significantly bigger and stronger than you, many of them are not worrying about their physique or bodyfat levels. This being said it would be best to use this as a way of getting ideas for meals rather than a full on guide on how to eat.[/quote]
That link is just more confusing, a few samples from the thread:
Breakfast - 2 cups Oatmeal, Ham and cheese on Toast, whey Protein Shake.
Post Flag Football game - whey Protein Shake.
Lunch - 275g Brown Rice, 250g Sweet Potato, 250g Chicken Breast, 2 tbsp humus.
Late Lunch - 175g Sirloin Steak, 250g Brown Rice, Broccoli
Dinner - 2 Slices Meatball Pizza with additional 80g chicken breast. Mushroom slice
Late Snack - 450g Greek Yogurt, 2 scoops whey
-2 slices of pizza
Breakfast
4 eggs
4 strips bacon
Porridge with chicken slices
Lunch
Big Mac Meal
Breakfast -8:00am
6 eggs, 6 egg whites
1 cup oatmeal
1 banana
16oz 1% Milk
Lunch- 12:00pm
12oz of Flank Steak
1/2 cup Jasmin rice
1tbsp olive oil
Meal 3-
12oz of chicken
2 sweet potatoes
asparagus
Dinner-
12oz of Tuna
4 slices whole grain bread
16oz 1% Milk
Little Mayo for Tuna
Before Bed-
16oz of Cottage Cheese
Peanutbutter.
Note zero fruit/veg apart from asaparagus and a banana, i have bananas too.
Breakfast:
serving bowl full of Cinnamon Toast Crunch with skim milk
Lunch:
6 eggs
Dinner:
1lb of sirloin tip steak
Snack:
6 more eggs
Supps:
12 fish oil
1 bag of Wonka Giant Chewy Nerds
2786 calories
227g protein
190g carbs
118g fat
Note junk cereal, sugary sweets and NO fruit or veg
This is all on one page. Id say about 80% of posts on that thread contain zero or minimal fruit or veg and a lot contain, ‘shit carb sources’
[quote]NoobGains24 wrote:
I dont really like fruit, how does fruit benefit bulking anyway its all just simple carbs with a few vitamins you can get from supps anyway.
[/quote]
It’s also a decent fiber source, and depending on what you’re eating can also be a decent source of antioxidants, folic acid, and other goodies. If you’re really bent on doing the if it fits your macros thing, I would definitely go for a bowl of blueberries in the morning vs a bowl of cheerios.
I think this is an excellent read on nutrition
It markets itself as a fat loss diet, but it’s honestly just a good way to eat.