Newbie

[sup-I-am-Dustin]

5'10 142lb
Looking to be around 165 by December but desperately need a diet to go by.

Been training for years just have an ectomorph body so i cant gain.

Any sample diets i can go off of for a while will be greatly appreciated.

 

[cyto33]

post you diet you have now.

 

[sup-I-am-Dustin]

I wouldnt even call it a diet really..

I eat a muffin or 2 for breakfast

Lunch Have a chicken breast sandwhich with chips

Supper Rice and tuna fish mixed together

A snack like a hot pocket before i go to bed..

I really need some help on this...

 

[sup-I-am-Dustin]

Feel free to critique this...

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110),
45 protein/75 carbs/29.5 fat, 700 calories

Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories

Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200) 1 slice cheese
40/36/4.5, 350 calories

Meal 4
2 scoops whey protein (46/6/4, 244) 1 PBJ (331) Calories 575 total


Meal 5
2 scoops whey protein (46/6/4, 244) 1 PBJ (331) Calories 575 total

Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560

Meal 7
2 scoop whey protein (46/6/4, 224), 2 tablespoons natural peanut butter (8/5/17, 200) 1 PBJ 331 Calories
46/5.5/20.5, 424 calories

TOTAL: calories 3584

 

[Mr. Humdiddly]

Feel free to critique this...

Meal 1
4 whole eggs (24 protein/4 carb/18 fat, 280 calories), 1 slice cheese (6/0/4.5, 70), 1 whole wheat bagel (10/49/2, 240), 1 small whole wheat bagel (5/22/1, 110),
45 protein/75 carbs/29.5 fat, 700 calories

Meal 2
2 tablespoons natural peanut butter (8/5/17, 200), 2 slices whole wheat bread (8/36/3, 200)
16/41/20, 400 calories

Meal 3
1 chicken breast (32/0/1.5, 140), 2 slices whole wheat bread (8/36/3, 200) 1 slice cheese
40/36/4.5, 350 calories

Meal 4
2 scoops whey protein (46/6/4, 244) 1 PBJ (331) Calories 575 total


Meal 5
2 scoops whey protein (46/6/4, 244) 1 PBJ (331) Calories 575 total

Meal 6
1 chicken breast (32/0/1.5, 140), 1 cup brown rice (8/66/2, 300), whole wheat tortilla (4/22/2, 120)
44/88/5.5, 560

Meal 7
2 scoop whey protein (46/6/4, 224), 2 tablespoons natural peanut butter (8/5/17, 200) 1 PBJ 331 Calories
46/5.5/20.5, 424 calories

TOTAL: calories 3584

Too many shakes not enough food. If your an ectomorph then throw some McDonalds in there too just for the pure calorie count.

 

[sup-I-am-Dustin]

So it doesn't matter if i eat clean just as long as i get the calories?

Im a cut lil dude just have problems putting on size.. all my muscles show just no mass at all

 

[Mr. Humdiddly]

So it doesn't matter if i eat clean just as long as i get the calories?

Im a cut lil dude just have problems putting on size.. all my muscles show just no mass at all

Make sure you get enough protein and I wouldn't go nuts and live off fast food there are other concerns such as cholesterol and BP to worry about. What I was trying to say is eating some junk food won't hurt you if you keep it in moderation.

 

[sup-I-am-Dustin]

oh ok.. I will be eating alot more food with those shakes then i have put on the list i just threw that together pretty quick to get critiqued..

Current 142
Goal 165 in December..

Possible?

 

[Mr. Humdiddly]

oh ok.. I will be eating alot more food with those shakes then i have put on the list i just threw that together pretty quick to get critiqued..

Current 142
Goal 165 in December..

Possible?

Lean mass? Hell no. 20lbs of mass is doable.

 

[sup-I-am-Dustin]

I definetly do not care about lean mass.. I just want to bulk up and not be considered the skinny guy..

Thats great if you think its possible just to gain 20lbs period.. gives me hope

 

[roidedsurfbum]

Hey man, when I started I was almost exactly your size...it took a huge change (a little at a time) to break through though. I realize this is the diet forum but I just wanted to tell you what worked for me as far as training goes. Like I said I had the same size as yourself, and if you want to start putting on size you really need to cut out cardio almost completely. Some people will argue that you need to do a little cardio to keep your heart healthy, but for the super thin guys I would honestly beg to differ. Cut out all running/swimming/biking, etc. When you hit the gym, focus on one major body part a day, and lift heavy (compound movements - stay away from the machines if you can). On that note, make sure you look into how to do the proper form on your lifts as you don't want to hurt yourself. Don't go crazy on reps/sets...just tone down the jackrabbit on crack routines and lift heavy and low reps.

Once you figure out your training then your diet will get you to where you want to be. Diet is easily 90% of your training. Read through 3J's stickies, and just keep learning. Get your 250-300g of protein in a day (from good sources, limit those shakes). If it's too difficult for you to eat every 2 hours, then try to prepare your meals for the week on a Sunday, put them in gladware or something.

Most importantly, have fun with it, don't be too hard on yourself, and just keep working at it. I'm nowhere near the size of some of these guys on this board, but I started out your size and I've put on a good 20 pounds, naturally, in about a year.

But definitely check out the stickies, LOTS of good info there.

 

[TonySuicideKing]

hahaha i was getting sooo much shit before for doing the random fast food run. and i was doing it maybe 1x every 2 weeks cause of work and being rushed. but yeah... dont feel bad either... i look small as fuck for what i weigh. sucks like no other. after cutting and losing the water retention i put on 23lbs. i look a little bigger. BUT... still kind of the same figure. im fluctuating right now between 198.8 and 199.1 on my digital