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Anyway, for anyone out there at all who is working out - keep it heavy and keep it intense. Barring injury, everyone should be lifting hard and heavy and if you can't or think you can't for some physical limitation or injury I guarantee there is still a way for you to train hard, probably just a less conventional way (which does not mean less effective either!)
For everyone else who is working out annnndd trying to gain weight for whatever reason - vanity, health, going up a weight class in a sport or just trying to become stronger for sport, the other things you in particular need to keep in mind are food intake and recovery. I myself was guilty of the food intake and was cursing everything for the lack of growth, it wasn't until I sat down and realized even though I eat until I'm full there is nothing left over to grow with only eating bodyweight in grams of protein and filling in the rest for a total of 2500ish calories. Just like you push training to the limit, you need to push eating to the limit as well.
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| Should not be a mainstay of your diet |
This does not mean I'm endorsing the idea of 3 doubledouble's and fries everyday with a gallon of milk. With eating in general and eating for mass it's about eating the right foods in the right amounts, however it fits into your schedule. We're talking a nice chunk of meat the size of your hand (which will probably equal 6-10oz) per meal as well as shoveling in the rice or potatoes or even oats for that matter. Worrying your ass off about high glycemic vs low glycemic and insulin spikes all day will get you nowhere. Unless you are competing or doing it for money it's not worth sweating the small stuff which probably doesn't affect you anyway. I mean lets face it have you been specifically planning insulin spikes, fasts, refeeds, maybe cycling carbs since you started eating healthy? Doubtful. Have you survived your entire life without doing the above? Clearly. Have you achieved some measure of success by changing diet around and working out in your life? Probably and without some of those concepts too I bet. If you do utilize them, then you have probably done plenty of research and understand how they each work and what diet plans and goals they fit into, you just don't follow your plan if you aren't achieving success.
Eat quality foods in portions you can remember. If you want to weigh everything do it and write it down, otherwise use a basic measure like your hand (which is always with you for eating out right?) and record what you eat everyday in a book.
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| A nicely portioned meal |
It doesn't have to be advanced (it can if you want) it can be
Meal 1: 6oz of steak and 2 cups brown rice 1 cup broccoli
or it could just be
Monday : I had 6 cups of rice today and a total 5 portions of meat and unlimited veggies
(portion size whatever you want - hand size lets just say)
So with that said now said if you want to lose weight eat consistently the same amount for 2-4 weeks and watch the mirror and the scale - tape measure if you got one just for the waist measurement
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| Waist measurements are fun |
Tips --
-Eat unlimited veggies and don't go crazy on sauces and dressings, eat what you like but if you can't see the meat or veggies through the sauce there's a problem and YOU KNOW it so don't act bewildered when results don't come if you act like that
- Stick to calorie free liquids you know like water...not only of course but drink a lot of it and have diet soda or iced tea or coffee with just some cream in it.....again this is on you to control these things (if you freak out about aspartame or diet sodas then don't complain just don't drink them, if you can't handle coffee without chocolate sauce and caramel then ditch that too.)
Don't complain to me with I'm eating 3 portions of rice a day and and 3 portions of protein its hardly anything I can't subract anymore and I'm not losing weight and I feel like crap what do I do?!?! you and your blog did this to me!! I reply with "I'm so sorry lets get a specific layout of your daily diet" and you now show me well on break at work AND when I get off I walk across the parking lot and get a Venti Chocolate frappuccino with extra caramel so I have energy for my workout- Well no wonder you're not losing and don't feel good, over 50% of your daily intake in this case is sugar!
Be diligent people, I hardly ever meet someone whose problem is lack of knowledge, just lack of action
Diet is incredibly simple under all the smoke
There is a base amount of food you need everyday to function, example - if you sat on the couch all day everyday and never moved your body would burn a certain amount of calories and you would need to ingest that amount everyday to live. This is your "maintenance" amount or BMR or BMI, basal metabolic rate
# If you want to lose weight you need to be in a caloric deficit aka eating less than maintenance
>>yes you will be hungry, this is because you are not eating enough. It is also why you will lose weight, your body is not getting the amount of energy your body needs to keep the engines running at your current weight, so you will lose weight until the deficit number becomes your new maintenance...Cycle begins again (works the opposite direction for weight gain as well
#If you want to gain weight you need to need to be in a caloric surplus aka more than maintenance
The amount of surplus or deficit will determine how fast you gain or lose, too big of an amount and you will gain a large amount of fat in surplus or get sick in excessive deficit, I can elaborate on the reasons if you comment or email and ask, otherwise this is a basic explanation.
- if you lose weight and want to, then keep eating the same until it stops, then drop a portion of carbs
- if you stay the same then either add/subract a portion of carbs or protein and see what happens in the mirror/scale/tape measure over the next 2-4 weeks again based on your goals
This is very basic but will do wonders for most people for the beginning, as things start to stall out after several months shoot me an email and we'll talk about whats going on, obviously we can't just subtract or add calories forever based on goals - there are limits but since most of you won't hit them until you achieve some measure of success - stop over analyzing and take action!
Educate yourself as well, from as many sources as possible
We'll talk about recovery next time.
Back into the game with some training - lets start looking like Doomsday
6/29 B2
EZ Curls - 80lb x 11 , 70lb x 10
V-Handle Pulldown - 160lb x 8 , 140lb x 7
Deadlift - 315lb x 8
Neck harness - 4 x 25 @ 10lb
7/1 A1
Bench press - 205lb x 8 , 185lb x 7
DB shoulder press - 50s x 8 , 40s x 10
Squat - 245lb x 6
Neck harnesss - 4 x 25 @ 12.5lb
Chins - sets of 3 throughout the day
Also let it be inferred that every day I'm doing 100 band pull aparts and 50 shoulder dislocates for shoulder health
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| Band pull aparts |
til next time.
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