Hey there, i'm 20 yrs old and been weight lifting for a while. I get stronger and toned, but i dont really seem to put on the mass i desire. I'm 175 lbs and about 5'11, i'd just like to know what diet i can follow to actually gain mass because i have a fast metabolism. I just dont know how much to eat each day so if someone could post a sample diet i'd be extremely grateful. and please dont direct me to skinnyguy.net it doesnt say exactly how much to eat.
"The Coffee Shop Girl You Never Spoke To"
You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.
For all you know, she's married now. To some guy who said something. Anything.
Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.
The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.
problem putting on weight
- Thread starter jlr12584
- Start date
"She Laughed All Night. Then She Ghosted You. Here's Why."
Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.
Then: nothing. Two texts. No reply. What happened?
You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.
Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.
Warboss Alex
Master Don Juan
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2g protein per lb desired bodyweight, for you I'd say 400g to get you up to the 200lb mark. Make sure this gets eaten, over half of it is from whole food (not shakes) and at least 300g is from complete protein sources e.g. meat (preferably red meat), eggs, dairy, whey.
After protein, eat low gi carbs until your belly is physically full to the brim. Really, you have to eat until you feel pregnant and/or physically sick, don't worry you'll get used to this.
If you're not gaining weight then add fat sources to protein shakes to boost calories (from EFAs or monos/polys e.g. flax oil, olive oil). Start with one tablespoon of oil in every drink and work your way up as you need. Of course you could use nuts, peanut butter etc for this but oil is the most convenient and easiest to down without filling you up.
Drink 2 gallons of water daily to help your body process all the protein.
Junk food once in a while won't hurt.
I don't know about your bodyfat, but expect to lose your abs for a while, the increased protein intake will bloat you out something terrible, but take a couple of weeks off with light workouts and less meals and see the sixpack come right back .. (or whatever, what I'm basically saying is don't panic if you think you're getting fat, chances are you're not.. just stick to a sensible carb cutoff and don't mix food categories overmuch, do some light a.m. cardio to help control bodyfat as well but if you have a really fast metabolism probably you don't need this).
Want a sample diet? Here's what I'm having today.
Meal 1 - 250g lean beef in 3 pitta breads
Meal 2 - 250g lean beef, oats until I was full (pre workout)
postworkout: 80g protein shake with 100g carbs
Meal 3 - 250g chicken breast, oats until I was full
Meal 4 - 60g protein shake with a couple of carb counter nut bars
Meal 5 - 8oz sirloin, half a rack of ribs, 2 greek salads
Meal 6 - 250g chicken breast, green beans until I was full
Probably about 500g protein in there. Yum yum.
After protein, eat low gi carbs until your belly is physically full to the brim. Really, you have to eat until you feel pregnant and/or physically sick, don't worry you'll get used to this.
If you're not gaining weight then add fat sources to protein shakes to boost calories (from EFAs or monos/polys e.g. flax oil, olive oil). Start with one tablespoon of oil in every drink and work your way up as you need. Of course you could use nuts, peanut butter etc for this but oil is the most convenient and easiest to down without filling you up.
Drink 2 gallons of water daily to help your body process all the protein.
Junk food once in a while won't hurt.
I don't know about your bodyfat, but expect to lose your abs for a while, the increased protein intake will bloat you out something terrible, but take a couple of weeks off with light workouts and less meals and see the sixpack come right back .. (or whatever, what I'm basically saying is don't panic if you think you're getting fat, chances are you're not.. just stick to a sensible carb cutoff and don't mix food categories overmuch, do some light a.m. cardio to help control bodyfat as well but if you have a really fast metabolism probably you don't need this).
Want a sample diet? Here's what I'm having today.
Meal 1 - 250g lean beef in 3 pitta breads
Meal 2 - 250g lean beef, oats until I was full (pre workout)
postworkout: 80g protein shake with 100g carbs
Meal 3 - 250g chicken breast, oats until I was full
Meal 4 - 60g protein shake with a couple of carb counter nut bars
Meal 5 - 8oz sirloin, half a rack of ribs, 2 greek salads
Meal 6 - 250g chicken breast, green beans until I was full
Probably about 500g protein in there. Yum yum.
DonJuanMonk
Master Don Juan
^^^ I wouldn't really read too much into this post, follow the basic guidelines of the stickied Diesel's post and you'll do fine. If you want to get a heartattack or spend too much money working out do the above.
Warboss Alex
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You're absolutely right, I made a glaring error which could well mislead people and send them spiralling into a vortex of protein-doom, how could I be so careless?
Meal 5 was in fact, 20oz of sirloin (damn that was good), half a rack of ribs, and the meat from a huge double burger my mate couldn't eat.
DonJuanMonk, my weekly food bill is less than 80 dollars (admittedly not this week because of the steaks, but I'd gone out to eat and don't believe in cutting costs when you go out), I don't consider that a lot, and my ticker's in perfect condition I'll have you know. If you mean that most guys on this board aren't mature/diligent enough to take in the necessary water/fibre/vitamin supps to keep themselves healthy while turning themselves into walking food processors you might have an argument; otherwise I'd like to know why doing the above would give you a heart-attack.
Of course, there's always Diesel's guides and the bulking/cutting cycles in general, with the associated 2lb net muscle gain per year.
(by the way jlr12584, your pwo shake is not counted in your daily protein grams)
TITANIUM_HeaRT
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eat every animal you see that you cant immediately identify as a pet, and always half milk on you to wash it down with.
snack on peanut butter when no rodents can be found (ie subway) but always look in corners theres always something lurking around.
snack on peanut butter when no rodents can be found (ie subway) but always look in corners theres always something lurking around.
"Why Women Dump the Guys Who Try the Hardest"
You paid for dinner. You drove. You said "whatever you want is fine" every single time. All the effort, no expectations.
And she left anyway — probably for a guy who makes her pick up the pizza.
Painful. Also predictable. Her mind quietly concludes that anything requiring zero effort from her is worth exactly zero. You became a free sample, and free samples get taken for granted.
The 22 Rules flip the dynamic. Small shifts that get her investing effort, money, and time in you — until SHE'S the one afraid of losing YOU.
Warboss Alex
Master Don Juan
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I concur; roadkill is also a (cheap!) option. If you manage to find the car that hit the animal, lick the bumper, might be traces of protein there y'know.