Help me gain weight bros. 5'9 140lbs :hs: I'm a hard gainer, the most I weighed was 160 when I was working out and eating like crap. I have acne at the age of 27. I cut out out gluten and lost 20lbs within 3 months, it seemed to help my acne too.

I've been taking a mass gainer that seems to help, but I have a feeling all the sugar in it is not good for me. I'm using this since it has no sweeteners Ultimate Nutrition Muscle Juice 2544 at Bodybuilding.com: Lowest Prices for Muscle Juice 2544 but look at all that sugar.

How do I gain weight without eating like crap?

Yeah mass gainer is lots of sugar. Buy regular protein. 2 scoops in the morning on ur way to work, 2 scoops at night after the gym. I wouldnt recommend it as a main source of calories for more than a month at a time.

In the morning try a chicken breast w/ rice or boiled potato, maybe some eggs as a filler.

between then and noon eat a pbj sammich

then lunch. same as breakfast but more of it... same with dinner... rice, broccoli or whatever u like, tofu mixed in. etc.

when u get home you can eat 2-3 spoon fulls of pb out of the jar.

Jumping jacks suck, I don't want to put repetitive lateral stress on my knees like that.

Enjoy a nice race weight.

Even though he has terrible gym etiquette and bench presses in the squat rack like a bro, triple88a is probably the most qualified guy to listen to in this thread (a fitness thread on a Miata board entitled "Can you pinch my awful fat folds?") for the topic of putting on muscle weight because he has actually done it.

The short answer is, "eat a lot and lift a lot." I've personally given up on the idea of putting on a lot of muscle mass because I'm not committed enough to put the weight on and eat like that forever in order to maintain the size.

Carb cycling is king. Sweet merciful Brodin has blessed me with gainz.

Was 200.00lbs this morning before my morning duece. Total loss of 135lbs. I'll be 199/198 tomorrow and will most likely fall to the ground and cry.

Best set of deadlifts last week: 225x12, 275x12, 315x6, 385x3, 405x1. I'll lift heavy again in 3 days, take a week off and then try a 450lb pull.
My total is easily over 1000lbs now......with a 260lb bench, lol.

'dat wideness
https://www.miataturbo.net/attachmen...ine=1385399814


+1. He is huge.

Thanks for the input, I'm dropping the mass gainer, too much sugar. Going to focus on staying healthy. I'm going to try this whey protein from new zealand No Soy Lecithin Whey protein Isolate it's kind of pricey compared to others but I just don't want to be putting sweeteners and other crap into my body.

I've been limiting gluten for a while now, so I'm going to remove starches and introduce more fats and protein. For those that have been doing keto for a while, any negative effects?

-Keto Flu
-People bitching about what you eat 24/7
-Fat retards spouting shit about diets and health science from the 80's
-Nearly all food is made of shit, so going out sucks
-Stay away from alcohol

Good things:
-Weight loss that you can easily control; speed wise
-Eating awesome shit 24/7
-Hit macros correctly and put on muscle while burning fat
-LOL @ hamplanets who can't lose weight while you bacon your way to smaller clothes

Isopure is the best protein because it's carb/sugar free and doesn't taste like goat piss
Isopure Offers the Purest Whey Protein Isolate

This bottle of Herradura aint going to drink itself.

I have no idea what is. I've had two days of drinking this year. Both were at the Lake House meet and I was drunk as piss. That is the only time I've had alcohol this year. Honestly, I've nearly lost all desire to start drinking again.

Looks pretty damn good, it does have sucralose in the ingredients though :o Avoiding alcohol is going to be rough, I like my craft beers so I don't think I can eliminate it completely.

You mentioned carb cycling. How often do you do it and for how long?

Is sucralose worse for your body than alcohol :hustler: If things like that are bothering you then I suggest you look into everything you eat.

I stopped doing keto because, basically, I wasn't losing any more weight. I got to the point where I was lean enough to keep me at a stall (because I lift and eat like a barbarian).

I carb cycle similar to IF Lean Gain. Basically it's an intermittent fast that works as a macro "flip" for fat/carbs. On lift days I eat 2-3 times a day and my macros should look around 5% fat, 40% carbs, 55% protein. The majority of my carbs come immediately after lifting. First meal and last meal should be in an 8 hour window. I usually stop eating at 5. Then a scoop of whey before bed.

Off/rest days are basically a keto plan. Macros are flipped and look around 45% fat, 5-10% carbs, 50-ish% protein. I do some cardio on off days, too.

Most people who do keto and are sedentary DO NOT have carb-up/recomp days. However, I highly suggest that you lift weights and/or do some form of exercise. Living with keto becomes much easier when you can up your caloric intake and have carb-up days. I used to cycle 10-ish days.

Edit: WTF! You're trying to gain weight?! No keto for you, my friend. Get your ass aboard the IF express http://www.leangains.com/

I like this whey powder. It's concentrate, not isolate, but there's hardly any extra crap added, it's from very clean dairy, and it has a nice mild vanilla flavor, not that terrible, chemical, oversweet grossness.

https://www.swansonvitamins.com/swan...s-14-8-oz-pwdr

I drink a margarita or wine with almost every dinner...

same here with margs, but beer not wine. i.e. carbs :(

If anyone encounters some non-dairy protein powders that are not horrible, please share. I have a real mild dairy allergy of some sort, so even whey isolate bothers me. It's a reaction in the throat and glands (one of my siblings is full anaphylactic).

The best I've found I've found, in terms of mixing and flavor, was this egg protein mix:


I've also tried some cheap pea protein. Horrible.


Currently, I'm using a beef protein. It's not awful, but I could only get the fruit punch version in the smaller container. Not as ideal for mixing into shakes as is my preference.

Thanks for the tips viper. I'm not sure if IF would help me. I still want to try the keto diet for health reasons and to clear up my skin. Even though it's not bad at all since I stopped eating gluten. Being completely acne free would be nice, I'm hoping to maintain weight or gain. I got the myfitnesspal app on my phone to keep track of my calories and protein/fat/carb ratio. So far so good, my piss smells awful so I'm guessing I'm in ketosis. I'll see how my body reacts after a month.

For people looking into going ketogenic, I found some good info here http://www.reddit.com/r/ketogains/wiki/index

Have you guys experienced ketobreath? I was reading that bad breath is one of the side effects.

Well I entered ketosis over a week ago. Been supplementing magnesium (capsules), potassium(morton salt substitute) and sodium. My acne is pretty much gone as of yesterday. I did lose a bit of fat around the waist area. Strength at the gym seems about the same, maybe a little less than before. I'll try to stick with it for a couple weeks more and see how my weight and strength is. If I'm dropping too much weight or strength I'll introduce more starches and keep the fat and protein high while still avoiding gluten.

I think the problem for me with keto to maintain weight, is just not being able to get enough calories in. With work, school and gym, I just don't prepare enough food. Totally my fault.

Strength at the gym, give yourself a bit more time between sets.

Took a buddy "under my wing" at the gym. He started at 115 on the bench, squats with 95lb, curls with 50lb bar, military press w/ 20s. Now a month after hes at 155 on the bench, 145 on squats, curls w/ 70lb bar, military press w/ 35s. Definitely helping him out. I just started bulking and going heavy again so i'm looking forward to pushing over 300 again. Yesterday 275 of 12 felt quite good on the bench.

So did one of the dude bros on like broscience or something do a video about jump rope? The last month people with spa tans and overly large arm holes cut in their sleeveless shirts have started jumping rope in the gym.


Also, when you do 405+ on anything people in the gym like freak out. I was just doing my last set of shrugs today and some guy was just like holy shit thats a lot of weight, last week someone said something too. Its just weird, I dont think its like a ton of weights to shrug, its a short movement.

Yeah its funny when u turn around and see someone staring.

The key to shrugs though is not weight, it's range and form. As u said though its a short range move which makes it very easy to cheat. See too many people doing calfs, quads, back and delts while doing "shrugs".

Yeah, I always concentrate on form and not cheating with everything. Good form and not jerking = not getting hurt.

Best way to avoid cheating is doing a 3 second reps. Divide the rep into 4 positions. So min, 1/3, 2/3, max range and from step to step is 1 second.

So today i decided to start with dumbbells for incline chest instead of the usual bar... after i was done i told my buddy that if i ever got that idea again to smack me in the face.. lugging around a set of 125s around the gym is not as fun as I thought it would be.

At least you didn't have to use dumbbells. No safety rails + empty gym + no gym buddy = use the dumbbells for the first 8 months.

Once you get past the 90lb'rs it just becomes retarded. I spend more time taking them off the bottom rack and setting them up than I actually do exercising.

On that note: I'm starting Wendler 5,3,1 next week. I want to bench 300lbs at least once before I die :vash:

I'd much rather lift bar bell with no spotter than dumbbell. Barbell, if you fail you rest it on your chest and tip the weights off, it makes loud noises you look like a newb but you're ok. Dumbbell, if you fail the weight hits you in the face.

So thought this might be a good place to ask, if not, tell me to GTFO. I am not very knowledgeable about muscle gain etc, my only health conscious activities until recently were just eating better and dropping some weight by reducing processed/junk food etc

So about two months ago I finally joined at the gym after only having been running/biking to stay in shape. I decided I finally wanted to start working out and gain some muscle, but still want to be lean, not bulky body builder style, and more muscle definition. my scale at home always fluctuates a bit but it looks like I have gained about 3-4 lbs (im averaging around 174lbs, 6") which is nice, but I think I expected more muscle over a 2 month period, and I dont seem to have gained any definition so Im starting to rethink my diet maybe there is room for improvement to aid muscle gain, without adding "bulk" i think of when I picture weight lifter that may be strong as shit but just arent defined at all. I am going for lean definition.

Workout : typically 4-5 days a week,
3-4 mins on bike/elliptical to warm up
stretch/flop around on the floor
do my weight lifting alternating muscle groups different days, 3 sets of 8-10 reps with whatever weight I struggle to get out my last two reps on
~20 mins of cardio (bike/elliptical/stair stepper/treadmill) trying to keep my heart rate around 140

Diet:
Bfast-shake with banana, cup of 1% lactaid milk, 3 tbs natural Peanut butter, 3 eggs raw
Snack- low fat turkey sausage
Lunch- some form of turkey (sausage, burger) avocado, eggs
snack - banana or apple or orange, 2tbs peanut butter or very rarely yogurt
(GYM TIME)
whey isolate in water (36g pro 4 g fat 4 g carb) pretty much right after my cardio
Dinner - turkey product (occasionally fish but usually turkey) eggs,sometimes spinach or other sauteed green, apple or orange
snack -lactaid milk before bed if im not at ~2500cals for the day yet

So even just typing this up made me realize how little variety I get in my diet. I take Vyvanse every day so food just doesn't appeal much anymore anyways so i don't mind, but should I be concerned about my diet on just a health level?

Additional factors: lactose intolerant, gluten intolerant, I think nuts are starting to upset my stomach gradually more and more, sugar irritates my stomach. should I be concerned at my level of egg intake? I keep hearing opposing views about how much of a concern eggs are for cholesterol

So summary (assuming anyone actually cared enough to read all that):
1- is this diet safe first of all?

2- is there something I could change to boost muscle gain while staying lean

3- is there really any meal replacements that are well balanced? I seem to find you either get protein shakes which i assume are not sufficient to replace all meals, or meal replacement shakes which have sugar/glucose/gluten/bunch of artificial nonsense that irritates my stomach. (just theoretically, is there any replacement you could completely replace all food with and still be getting balanced nutrition?)

4- does my style of workout match my desired goals? talking with some trainers they seemed to think it was a good plan for me so I assume it's appropriate but I would be interested to hear suggestions from others

How much of this thread have you read?

I would think you could make some tweaks to your diet (damn, that's a lot of turkey) and you would probably be better off lifting heavier with less volume.

Did bench today.

In order

Flat
12x135
12x185
7x305
8x295
12x275
12x235

Incline
12x225
12x205

Dbs flat
12x85s
10x95s

dbs incline
12x80
11x80

105 pushups 3 sets of 35.

I did my first Crossfit-style routine recently. Ran 1 mile, then 20 reps of:

• Tire flips
• Wall burpees (chest high wall)
• Overhead barbell press (65 lbs)

Then, ran 0.5 mile and did 10 reps of the above. Finished with another mile.

Total time was 42:xx minutes. That class is going to be the only time I lift weights. Going to the gym just to pick up and put down heavy things is just not for me.


I also started back up with Muay Thai. Unfortunately, I'm in that weird intermediate stage where I have enough years of experience and skill that some of the basic classes get a little boring (especially when there are a lot of new people so the class gets dumbed down) but will probably never be able to get my cardio back up to the level necessary for the pro classes.

https://www.miataturbo.net/attachmen...ine=1387214620

Please, please, please do not buy into the "crossfit is more superior than god" bullshit. Otherwise, please enjoy all your future shoulder/back/hip/joint problems.

-5 lbs after 1st week of keto and almost zero exercize. It's something.

I liked Rippetoe's recent article on Crossfit. Good balanced perspective.

T NATION | CrossFit: The Good, Bad, and the Ugly

Crossfit is only as good as what you put into it. You NEED to give it hell to get something out of it though. With weight training you'll put on some muscle no matter what, crossfit on the other hand cardio will be ur main limitation, not ur muscles. Many of the excercises are about form and body/eye coordination vs strenght.

But dont give it too much hell or you'll get that cross fit disease that fucks up your muscles and puts you in the hospital. I forget what its called.

And of course there's all the joint problems from doing power lifts with shitty form.

I dont see them problem:



if you're not giving yourself indian burns on your palms, you're doing it wrong.


learn the form, then ignore, then use diclaimers:



legit right?

Notice how I said, "Crossfit-style" routine and not "Crossfit class." An actual Crossfit WOD (workout of the day) is typically only like 5 - 12 7 - 20 minutes long as I understand it.

This is a professional MMA gym. While there are plenty of people (like me) that do the classes as a hobby, there are professional athletes that train here and the instructors (of the ones that I have met and trained with) are intelligent, experienced athletes. [Edit: They have to worry about getting injured enough via the actual fighting, they aren't going to risk the sort of injuries that could sideline someone for weeks or months by doing heavy lifting with shitty form.]

I like the idea of Crossfit and think I'd enjoy a lot of the aspects. I also understand that I am incredibly competitive and, left to my own devices, would sacrifice form for speed and hurt myself.

I specifically chose not to join a Crossfit class because I have a chronic back injury (two bulging discs that press on a nerve cluster) and doing certain heavy lifting with shitty form will have me walking wrong for four days.

The instructor is cognizant of that and is a form stickler. It's quality over quantity on the reps for everything.

I don't think lifting weights is dumb or bad or less good. I just can't stay engaged and get bored, so it is not for me. No value judgment. This sort of training (Muay Thai and the composite interval training) is much more engaging for me. Ideally, I'd lift weights and do Muay Thai and the interval training but I have to stack mad chedda and there is only so much time in the week.

I hate lifting weights, but I also hate being a fat pussy.

I actually love lifting weights. I despise any form of cardio except maybe playing sports on occasion. But even then, it has to be so fun as to distract me from the cardiovascular benefits.

I'ts much more fun when I get to be a gabby guess when I'm lifting with y8s. Otherwise I just listen to audiobooks by myself and pretend I'm the hunky protagonist that gets all the ladies. but it's much better than any straight cardio work.

My life in a nutshell.

Why did my dad have to tap a chick with the genetics of a whale?

All I ever want to eat is bagels and candy. I can only blame myself.

I used to be incredibly thin and active in HS so I could get away with it. I could understand how people got fat.

Then college came and I ate like a fucking pig (I would have an order of cheese fries, a bloomin' onion, and an alice springs chicken for 1 dinner almost every weekend) and I stopped moving altogether (literally), I've been dealing with it ever since.

I need to dig up some pictures of the day I went off and then when I graduated...I think I was like 160-170 when I arrived and left about 200-210 or so.

I love lifting weights. I honestly have thoughts of opening a gym and becoming a professional weight loss coach after playing around in the Army.

Good thing there are lots of options for everyone. :)

Crossfit is never an option.

I kinda wanna go back to eating Outback for dinner every night.

Don't lie, you would go eat out at Cheesecake Factory for dinner every night.

I don't like Cheesecake Factory. I do like their girlie peach daquari drink.

I like cheese fries, although the quality went really downhill at Outback. I used to just get it on my birthday once a year and pig out as a thing, but it's not even good anymore. They've been blacklisted. They don't even season the fries anymore. Hell, they don't even make a good steak for crying out loud; I'm surprised the place isn't bankrupt.

If I were to pick one restaurant to eat every day it would be Sweetwater Tavern. Mainly cause I like their homemade root beer.

Never. It clearly can never provide impressive results.

https://www.miataturbo.net/attachmen...ine=1387313192

http://i2.wp.com/sweatforit.com/wp-c...size=300%2C300

http://www.pinterest.com/pin/61572719876491636/

https://www.miataturbo.net/attachmen...ine=1387313192

http://crossfitsociety.com/wp-conten...es-hammer.jpeg

http://www.muscleandfitness.com/site...ng-qa_main.jpg

Let's be clear: the top level Crossfit competitors didn't get there by faithfully doing the WOD.

Never, Geoff. Crossfit is never the answer.





NEVER.

If Crossfit is never the answer, then you're not asking the right questions.



For instance:

How can I screw up my shoulders?
How can I ruin my back?
How can I look like a flopping, dying fish when doing pull-ups?
How can I push my body into rhabdomyolysis?

rhabdomyolysis, thats the name of the cross fit disease.

Pretty much. Crossfit didn't make those people big.

It's very common to read about competitors using Wender 5/3/1, Cube Method and other powerlifting routines to get strong. And of course exhausting yourself into muscular hypertrophy (bodybuilding). This isn't anything new. It's cardio and lifting (circuit training). It won't get you in better shape than if you did cardio and lifting separately.

The top level competitors DO NOT use wod's to get big. Another key factor is *drugs/PED's. Crossfit competitors are tested at the games, not the year leading to it. Those people are paid to be the poster men/women of the sport, so you bet your ass they are going to do what it takes to win that prize money and keep being the face of the company.

*I personally do not have an opinion on whether or not someone uses PED's for personal use or competition where drugs/PED's are legal.

Edit: I do not hate circuit training (crossfit). I do hate that the trainer/coaches are 99% retards who have no business teaching people compound lifts and are causing avoidable injuries. I do hate people telling me I need to be counter productive and do cardio in between my sets. I do hate the crossfit smug attitude that seems to generate from the weakest people. I do hate crossfit taking the names of everything and simply adding crossfit to it (hey, what's your crossfit total brah?!). I do hate how they have NO RULES for completing a rep on compound lifts. I do hate how every single lifting style besides crossfit is considered "non-functional" by crossfit retards.

Edit: obligatory pics of swoleness

Gymnast
https://www.miataturbo.net/attachmen...ine=1387321859
https://www.miataturbo.net/attachmen...ine=1387321859
Powerlifter (Dan Green. My personal favorite)
https://www.miataturbo.net/attachmen...ine=1387322000
https://www.miataturbo.net/attachmen...ine=1387321859
https://www.miataturbo.net/attachmen...ine=1387321859
Weightlifter
https://www.miataturbo.net/attachmen...ine=1387321859

Sprinter
https://www.miataturbo.net/attachmen...ine=1387321859
https://www.miataturbo.net/attachmen...ine=1387321859
Strongman
http://www.wannabebig.com/wp-content...ing/marius.jpg
http://www.canadabodybuilding.com/at...6&d=1262795144
Aesthetic Bodybuilding
https://www.miataturbo.net/attachmen...ine=1387321859
http://theshreddedlifestyle.com/wp-c...est-quotes.jpg
Natural Bodybuilding
http://www.3dmusclejourney.com/resou...=1285800104836
Bodybuilding
http://www.flexonline.com/sites/flex...?itok=N6YbacAX


Notice the trend? The trend is swoleness. Guess they all got swole? Weight training. Either body weight, dumbbell or barbell.

That's why your original post was stupid or lazy. ;)

There are guys in some Crossfit classes that lift heavy, lift right, and run sub-6:00 minute miles. They can also do handstand pushups and plenty of body-strength agility techniques.

That doesn't mean they got their results entirely from solely doing spastic Crossfit WODs. I sure as Hel wasn't suggesting that, nor do I know of anyone worth paying attention to who did.

I always hate all people who make absolutist generalizations. ;)

Edit: I do not hate powerlifting. I do hate that the trainer/coaches are 99% retards who have no business teaching people compound lifts and are causing avoidable injuries. I do hate people telling me I need to be counter productive to my goals and never do cardio because it kills my gains. I do hate the gym-bro smug attitude that seems to generate from the thickest people. I do hate how they have NO RULES at the gym for completing a rep on compound lifts. I do hate how every single lifting style besides powerlifting is considered "non-functional" by powerlifting retards.

Because it is
https://www.miataturbo.net/attachmen...ine=1387322648

lol. I fucking hate cardio. I do just enough to keep me trimming a little every week, but I can still run low-mid 6 minute miles. If I want to do real cardio I just lift weights faster.

Don't post pics of crossfit people and "impressive results". They lifted weights and do cardio. They "pick stuff and put it down", same as all the other people. All they do different is strange movements and excessive risk of injury.

My point <--






Your head <--