For all you guys wanting to gain muscle, size, etc.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

1st meal-6 egg whites plus one yolk, 1 cup of oatmeal with either grapes, raisins, or dried cranberries, banana.

2nd meal-2 scoops of protein powder in skim milk (roughly 50 grams of protein), Broccoli with hummus, mouthful of unsalted sunflower seeds.

3rd meal-tuna with either triscuits (reduced fat) or whole grain bread (2 slices), some type of fruit (pineapple, mango slices mostly)

4th meal (usually before I workout)- 2 scoops of whey protein in skim milk, a cup of oatmeal with some type of fruit as a topping, mouthful of unsalted sunflower seeds.

5th meal-protein shake within an hour of finishing my workout.

6th meal-stir fry beef with vegetables (onions, bell peppers, broccoli, carrots), 1 cup of brown rice, glass of milk, mouthful of sunflower seeds.

7th meal (right before bed)-protein shake with a mouthful of sunflower seeds.

Interesting, I've heard/read a lot about not consuming that much of your protein source from whey. What's your target protein gram intake per day? For my diet I try and get between 200-220g of protein per day and try to make no more than 100g of that from whey or other supplements. I'm 6'8" and around 225 and cutting right now (and probably for longer than I really want to cause I play so much ball during the winter and w/ that much cardio I save my bulking for the summer.

Assuming you put in at least 2 scoops of whey (at 24g per) your getting about 200g just from whey from the 2nd, 4th, 5th and 7th meals. Unless your protein shakes don't include whey/supplements somehow. You've found that route to be okay?

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Yeah, that's what I'm really focusing on now AA... thanks for the advice. For the past 5 workouts or so, I've really focused on triceps...

What kind of a wingspan do you have man?

I've always had the same problem w/ my bi's, but I definitely kill my tri's like AA said. Unfortunately I'd say my bi's are by far the weakest part of my body, but having long arms makes it such a pain in the *** to do. I have the worst stamina when lifting 'em.

My WS is 83" btw, I can't even do 99% of the bi machines at my gym, just free weights - which is the better option anyway.

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

I don't know what my WS is... I need to measure... but my problem is gaining in my chest... I can't bench press... due to my long arms. How do you work around it man?

And I hadn't heard anything about not taking in that much Whey.. is it bad for you? I do about the same... around 140-180g of Whey Protein..

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

I don't know what my WS is... I need to measure... but my problem is gaining in my chest... I can't bench press... due to my long arms. How do you work around it man?

And I hadn't heard anything about not taking in that much Whey.. is it bad for you? I do about the same... around 140-180g of Whey Protein..

I don't really have a ton of problems working my chest, seeing more definition, or increasing my weight but mass is another story though. I do a good deal of decline as that's what helps me the most (get you cut on the bottom part of your chest). I need to focus more on incline in the next several weeks.

I haven't maxed in quite a while but I should be right around 225 now. However, if you looked at me w. my shirt off you'd probably think I'd struggle to bench 185, but I guess the extra weight just comes w. my general large size.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

I don't know what my WS is... I need to measure... but my problem is gaining in my chest... I can't bench press... due to my long arms. How do you work around it man?

And I hadn't heard anything about not taking in that much Whey.. is it bad for you? I do about the same... around 140-180g of Whey Protein..

try towel bench. put a rolled up towel down the center of your chest and that keeps you from bring the bar all the way to your chest. it allows you to use heavier weight in your workout, which usually results in more mass building.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

try towel bench. put a rolled up towel down the center of your chest and that keeps you from bring the bar all the way to your chest. it allows you to use heavier weight in your workout, which usually results in more mass building.

Hmm, I'm not sure how beneficial it is to use more weight and compromise your form/technique.

Something that I read on Men's Health.com yesterday caught my eye...

I've always been taught and read that when you lift you should have steady, slower reps. They interviewed the trainer for five of the top heavy lifters in the world and he recommending always doing your reps as fast as physically possible. It's kinda annoying when that website/magazine contradicts it's self on a daily basis.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

I don't really have a ton of problems working my chest, seeing more definition, or increasing my weight but mass is another story though. I do a good deal of decline as that's what helps me the most (get you cut on the bottom part of your chest). I need to focus more on incline in the next several weeks.

I haven't maxed in quite a while but I should be right around 225 now. However, if you looked at me w. my shirt off you'd probably think I'd struggle to bench 185, but I guess the extra weight just comes w. my general large size.

incline is good for giving your body that "V" look. it builds up the upper chest and shoulders so your torso tapers towards your waist. incline is also good for getting your flat bench max up, why i have no idea but it has worked for me in the past when i have peaked on flat bench, switch to incline for a week or two, and go through that peak.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

Hmm, I'm not sure how beneficial it is to use more weight and compromise your form/technique.

Something that I read on Men's Health.com yesterday caught my eye...

I've always been taught and read that when you lift you should have steady, slower reps. They interviewed the trainer for five of the top heavy lifters in the world and he recommending always doing your reps as fast as physically possible. It's kinda annoying when that website/magazine contradicts it's self on a daily basis.

you don't want to compromise your form or technique, you should do the exercise the same as you would without the towel, the towel is just there to restrict your range of motion and keep you from venturing into the toughest area of the lift, getting the bar the first few inches off your chest. the theory behind doing the reps as quickly as possible is to work on your "fast twitch" muscles. i prefer to do slow reps myself. i think that the key to getting the results you want from a workout is to use trial and error. what works for some may not work for everyone.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

you don't want to compromise your form or technique, you should do the exercise the same as you would without the towel, the towel is just there to restrict your range of motion and keep you from venturing into the toughest area of the lift, getting the bar the first few inches off your chest. the theory behind doing the reps as quickly as possible is to work on your "fast twitch" muscles. i prefer to do slow reps myself. i think that the key to getting the results you want from a workout is to use trial and error. what works for some may not work for everyone.

Ah, so just a smaller towel then. I wasn't sure what you meant, I pictured in my head the bar being 3-4" off your chest. And I agree on the part of trial-n-error and finding what works for you. I've varied a ton of things in my workout until I found what works best.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

yeah, 2 inches off your chest tops ehh, it is also good to help you avoid bouncing the bar when the weight gets heavier as you continue a set.

[TJdaSportsGuy]

Re: For all you guys wanting to gain muscle, size, etc.

1st meal-6 egg whites plus one yolk, 1 cup of oatmeal with either grapes, raisins, or dried cranberries, banana.

2nd meal-2 scoops of protein powder in skim milk (roughly 50 grams of protein), Broccoli with hummus, mouthful of unsalted sunflower seeds.

3rd meal-tuna with either triscuits (reduced fat) or whole grain bread (2 slices), some type of fruit (pineapple, mango slices mostly)

4th meal (usually before I workout)- 2 scoops of whey protein in skim milk, a cup of oatmeal with some type of fruit as a topping, mouthful of unsalted sunflower seeds.

5th meal-protein shake within an hour of finishing my workout.

6th meal-stir fry beef with vegetables (onions, bell peppers, broccoli, carrots), 1 cup of brown rice, glass of milk, mouthful of sunflower seeds.

7th meal (right before bed)-protein shake with a mouthful of sunflower seeds.

That's not all that much different than my normal day...

1st meal - Hardees (Carls Jr. for you West Coast folks) Breakfast Burrito w/salsa to dip in, small order of hash rounds, and a medium Dr. Pepper.

2nd meal - 2 Lean Pockets (Pepperoni Pizza is my fav) and a can of Dr. Pepper.

3rd meal - Pasta with Tomatoe Sauce, Salad with 3 Cheese Ranch Dressing, 2 meatballs, glass of Diet Dr. Pepper (my wife buys the diet stuff).

4th meal - Bottle or two of Bud Light, microwaveable popcorn OR bowl of vanilla ice cream. I rotate back and forth between the two.

See? Not much different at all.

[ExtremeGamer]

Re: For all you guys wanting to gain muscle, size, etc.

That's not all that much different than my normal day...

1st meal - Hardees (Carls Jr. for you West Coast folks) Breakfast Burrito w/salsa to dip in, small order of hash rounds, and a medium Dr. Pepper.

2nd meal - 2 Lean Pockets (Pepperoni Pizza is my fav) and a can of Dr. Pepper.

3rd meal - Pasta with Tomatoe Sauce, Salad with 3 Cheese Ranch Dressing, 2 meatballs, glass of Diet Dr. Pepper (my wife buys the diet stuff).

4th meal - Bottle or two of Bud Light, microwaveable popcorn OR bowl of vanilla ice cream. I rotate back and forth between the two.

See? Not much different at all.

How are you even still alive? LOL

While I don't eat all that protein stuff, I do enjoy food, but man...LOL

[bkrich83]

Re: For all you guys wanting to gain muscle, size, etc.

That's not all that much different than my normal day...

1st meal - Hardees (Carls Jr. for you West Coast folks) Breakfast Burrito w/salsa to dip in, small order of hash rounds, and a medium Dr. Pepper.

2nd meal - 2 Lean Pockets (Pepperoni Pizza is my fav) and a can of Dr. Pepper.

3rd meal - Pasta with Tomatoe Sauce, Salad with 3 Cheese Ranch Dressing, 2 meatballs, glass of Diet Dr. Pepper (my wife buys the diet stuff).

4th meal - Bottle or two of Bud Light, microwaveable popcorn OR bowl of vanilla ice cream. I rotate back and forth between the two.

See? Not much different at all.

This is closer to my eating habit. Although we do have a lot of seafood, sushi, and chicken, as my wife is not a big red meat eater.

My diet sucks, I no longer hit the gym very hard, really don't play sports any more (other than surfing, skiing and pickup bball).. I am pretty much settled in at 6'2" 195-200 lbs. I am a lot smaller than I was in college as far as muscle. But I do enjoy sleeping in and not having to get up at 5:00 am to lift, and being able to eat whatever I want.

Besides I am in shape, round is a shape.

[nkhera1]

Re: For all you guys wanting to gain muscle, size, etc.

How much protein on average should i consume? Im about 5' 10" 145 lbs if that helps at all.

[Scottdau]

Re: For all you guys wanting to gain muscle, size, etc.

This is closer to my eating habit. Although we do have a lot of seafood, sushi, and chicken, as my wife is not a big red meat eater.

My diet sucks, I no longer hit the gym very hard, really don't play sports any more (other than surfing, skiing and pickup bball).. I am pretty much settled in at 6'2" 195-200 lbs. I am a lot smaller than I was in college as far as muscle. But I do enjoy sleeping in and not having to get up at 5:00 am to lift, and being able to eat whatever I want.

Besides I am in shape, round is a shape.

Yeah and being 35 doesn't hurt either at least that is my excuse! The older I get the harder it is to work out.