T Nation

Super sized cheeks

Hi everyone,

As you know, im the former fatty guy who just joined t-mag and i want to gain some weight because im too fkin skinny! yes, i dunno whats my bf% and i dont care cuz it costs too much and i think the mirror will be a good guide.
Ive been on a calorie surplus of 300 calories for just over 2 weeks, about 15 days. 300*15=4500 about 1.5lb i should have gained by now. but ive gained 3! there are 2 ?logical explanations:

  1. 1 pound of muscle is less calorie dense than a pound of fat(3500 calories)
    please tell me this is true, if its true thatll be great cuz ill know most of my gains have been lbm
  2. water retention. here comes the titl super sized cheeks. yes, have you ever seen a hamster carrying food to its nest? well, u got the picture:)
    ive just gained 3 pounds and my former fatty ghost face appears every time i look in the mirror.

Is my theory that one doesnt need 3500 calories to gain 1 pound of body weight correct? (1 pound of muscle containing less therefore gain more than 1 pound for every 3500 kcal?)
Why has my face blown up so huge??

If this has happened to any of you pleasse tell me its ok since this is really scary!

Thx again ppl!,


Rollus, you’re wanting precise results, but you’re going on best-guess estimates of your BF%.

Drop your calories to 100 calories above maintenance for a week or two and see what sort of results you get.

Since you’re worried about putting on fat, you need to be keeping a food log. Check out Chris Shugart’s article, “The Missing Ingredient” in Issue 162. To troubleshoot what’s going on, we’d need to know what your PWO nutrition looks like, what type of carbs you’re taking in, WHEN you’re taking them in and the AMOUNT you’re taking in. That assumes that you’re following a good bulking program, getting 1.5g of protein X LBM (which is why you need an accurate number) and .4 to .5g of fat per pound of LBM.

With some of the above info, we’d be in a better position to give you some guidance.

Good luck, and if you have any other questions, don’t hesitate to ask.

I count calories very carefully, and i know im getting exactly 300 over maintenance since I perfectly know my maintenance calories.
My normal meal plan for a training day(and on top of that i work part time standing up most of the day) would be as follows:

7:00 am 3/4 cup oatmeal, 2 cups milk, lots of splenda and cinnamon.(if in a hurry ill have some golden grahams or stuff like that, and i make further caloric adjustments to my next meals )

9:00 am 2 slices bread, 2 slices fat free cheese, i slice turkey breast

11:00 am 3 hard boiled eggs

1:00 Pm 4 0z cooked wt steak, salad

3:00 Pm 3 egg omelet with 2 slices fat free cheese, 1 slice ham


6:00 PM 1/2 serving met-rx original mrp, 1 bag chewy sweettarts(thats 40gs of mainly dextrose and maltodextrin)

7:00 PM 4 oz cooked wt very lean sirloin steak, 1 med potatoe, ketchup, 1 small ear of corn, some salad

10:00 PM 1 4 0z salmon burger with 1 slice fat free cheese

2:00 AM 1/2 cup cottage cheese

This is my menu for the days when i got o gym and i work. if its not my gym day i wont drink the shake so theres 300 calories less, exactly the same ammount of energy i use lifting weighs(i read it on a calorie expenditure chart)

total cals are 3000 and protein is around 200 grs. when training and working. to be honest i just eyeball my fat and carb intake by using JBs Massive eating plan.
I weigh 121 lbs, how many carbs should i eat in 1 day?
what do you think of my meal plan? what changes would you make?



OK brother, at 121 pounds try this:

meal 1:
1/2 cup (dry measure)large flake oats
1 piece fruit
1 cup egg whites
1 tbs no sugar jam
NOTE: throw egg whites and oats in frying pan sprayed with pam. cover and cook on medium until done. slide onto plate and top with jam and sliced fruit.

1 cup 2% plain yogurt
100 cals whey protein
1 piece fruit
1 teaspoon flax or olive oil
NOTE: mix it all together…

meal 3: (pre and during workout)
100 calories whey protein (1 scoop)
200 calories dextrose (in bulk section)

meal 4: (1 hour post workout)
2 cups cooked rice
1 chicken breast
2 pineapple rings
NOTE: i like to add onions, celery, broccoli, soy sauce to the rice…

meal 5:
4 “free run” or “omega 3” eggs
big green salad with 1 tbsp olive oil dressing and 1 tbs lowfat parmesan

meal 6:
2 cans herring
1/2 cucumber (slices) with 2 tbs lowfat dressing

ensure you are taking a good multivitamin and calcium/magnesium/D supplement too… this is a good starting point- try for a week and see how you feel- thats the main thing, then you can go from there. Trust me, if you eat these types of foods this way, you will never be fat and have a great nutrition base to gain muscle.