Okay dudes, I pop into this forum once in awhile and without fail, there's some 150lb dude doing situps and pushups and drinking one protein shake a day complaining about how his high metabolism will prevent him from getting big. You are not a unique, special flower. Every guy in his teens through his twenties has a high metabolism. Your metabolism isn't crippling you - your weak mind, weak discipline, and tendency to overthink things are. Here's a REALLY FUCKING EASY WAY to get big. All you have to do is follow this and I guarantee you'll get big and strong and women (or men, whatever floats your boat) will want to jump on you. 1. Buy this book. Not Arnold's Encylopedia of Bodybuilding, not XXX GET HUGE NOW, or whatever fucking tripe they're putting out with a bodybuilder on the cover. STARTING. STRENGTH. Say it with me. STARTING STRENGTH. If you don't want to buy it, download it from your torrent site of choice. 2. Once more, just because some retards insist on doing something their "trainer" told them to - STARTING STRENGTH. Hint: All trainers are retarded. Any fucking clown can get a personal training certification, and since there is no national standard, there's no accountability. Most gyms will certify with their own in-house programs, that are junk. There's a reason every trainer you see looks like a 150 pound twink bitch. 3. Read Starting Strength. 4. Calculate your calorie requirements at this website. Once you have found your BMR, go to this website and multiply your BMR. I recommend "moderate," so you will be multiplying your BMR by 1.55, or 1.6. No biggie. So, for example, I weigh 175 lb, am 22 years old, 5'11", male. That means my BMR is 1908. Since I exercise 5 days a week, which is a "moderate" level of activity according to the previous webpage, I will multiply 1908x1.6. That equals 3052. I'll round up to 3100 calories, just to be sure. 5. Begin eating at a 40/40/20 macronutrient split. What this means is that 40% of your calories will come from protein, 40% from carbs, and 20% from fat. For me, since my calories needed are 3100 per day, that means I'll eat (3100x.40) 1240 calories of protein, 1240 calories of carbs, and (3100x.20) 620 calories of fat. Now, each gram of protein and carbohydrates has 4 calories. Since 1240 / 4 = 310, I'll be eating 310g of protein and carbs per day. Each gram of fat has 9 calories, so 620 / 9 = 69g fat per day. Lets call it an even 70. Divide your protein and fat numbers by 5, as you will be eating 5 meals spaced evenly throughout the day. You will divide your carb numbers by 4, as we will be eating one carb-free meal right before we go to bed. Carbs late at night = bad. So... Protein 310 / 5 = 62g Carbs 310 / 4 = 78g Fat 70 / 5 = 14g. So every meal I eat will have about 62g of protein, 78g of carbs, and 14g of fat. That's like eating two cans of tuna, 2 cups of brown rice, and one tablespoon of olive oil. You will get these calories from GOOD sources. Good sources of protein: Beef - try to go lean, or you can buy medium and drain the fat. Steak is good. Chicken - self explanatory Fish - Tuna is awesome, and as long as you aren't eating albacore you can eat 1000000 cans a week and not get sick. Use whey protein powder to fill in the gaps and meet your protein requirements for the day. Do not rely on whey as your primary source. Carbs: Multigrain bread / bagels Fibrous fruit - bananas, apples, mixed berries, pineapple Oats - not instant oatmeal shit, the kind you have to cook yourself Whole wheat pasta Brown rice Fat: Olive oil Flaxseed oil Egg yolks - fuck the haters, egg yolks are fine. Cholesterol level in food != levels in your blood. All the old studies saying yolks are bad have been disproven. Cheese Walnuts, almonds, etc. Natural peanut butter Try to eat vegetables at least 3 / 5 meals of the day. All colours of vegetables. Peppers, spinach, broccoli, whatever. Eat them. Take a multivitamin and DHA (fish oil supplement) daily. On days you do not work out, eat at maintenance (your BMR, remember?) by cutting out excess carbs. Immediately post workout (within half an hour) you will drink a protein shake. I like a couple scoops of whey in skim milk. You should aim to eat at this 40/40/20 ratio 90% of the time during the week. That equals about 5 "cheat" meals - fast food, missing a meal, mom's spaghetti, whatever, per week. MAKE SURE YOU ARE EATING!!!! If there is one thing that is going to stall you, it's a shitty diet. Do not come back to this thread crying if you are not following your macronutrient ratios. 6. Drink water. At least 2-4 litres a day. Do NOT drink pop, gatorade, or anything that has more than 0 calories. Exception: PWO shake. Water. Not juice. Not pop. Water. 7. Do NOT use supplements. No Nitrotech XXX Super Mass Gainer, no NO-Xplod, no nothing. Supplements = bullshit. 8. Be consistent. This doesn't happen overnight. You need to think in terms of a healthy lifestyle, and not a quick solution. 9. Shut the fuck up and lift. Thanks for reading!!! Good luck!! If you are offended by my tone, take that anger and use it to press a barbell over your head a few times. Good luck dudes. edit: adding something from a later post so nobody gets the wrong impression... In general, I apologize for the shitty abrasive tone, but this is just like the response to a "halp what jeanz should i kop" or "do i sized down 3 on ns." I don't mean to be ripping on anyone or insulting anybody - this is just a literally foolproof way to get bigger and stronger. Yes, you can experience success without watching macronutrients 100%; this is just a way to guarantee success in a field that so many get frustrated and give up on!
post #1 of 128
7/1/09 at 4:21pm