Post: #26

Just tried the smoothie approach - 1.5 cups of whole milk, 1 banana, 4 strawberries. Boom.

Looking forward to buying some Alta Dena tomorrow though.

Post: #27

(09-13-2012 06:52 PM)Sleek Wrote:  Just tried the smoothie approach - 1.5 cups of whole milk, 1 banana, 4 strawberries. Boom.

Looking forward to buying some Alta Dena tomorrow though.

Throw a couples scoops of whey protein in there as well. You need more protein in that. Optimum Nutrition has a good product that isn't too expensive. I also hear good things about the bulk Costco brand.

A good bulking shake recipe is oats, milk, 2 scoops protein, scoop of peanut butter, a banana and a few ice cubes.

Head over to the Bodybuilding.com nutrition forum and edumacate yourself.

Post: #28

(09-13-2012 03:23 PM)FretDancer Wrote:  

(09-13-2012 03:06 PM)Deif Wrote:  Weight gain supplement = eat more.

Yes. I'm really not sure how Weight gain supplements are supposed to work to gain weight, but for some people its very hard to gain weight. So just saying "eat more" isn't really much. In many cases, believe it or not, you could say "Easier said than done".

Speaking as a person who finds it "hard" to gain weight (i.e. fast metabolism), I am comfortable in saying that weight gain is, in fact, quite easy.

Here's how you do it: Take your weight in lbs and multiply it by 14-16 depending on how fast your metabolism is. If you have a slow metabolism pick 14. If fast, pick 16. If you're somewhere in the middle, obviously pick 15.

That's the approximate number of calories you need per day to maintain your weight. Now, if you want to gain weight steadily, eat 500 more calories than your maintenance (the number you calculated) in conjunction with heavy lifting 3-4 times a week.

If you can add, you can gain or lose weight.

Post: #29

there is always the two double bacon cheeseburger from five guys per day approach too

Post: #30

The absolute best way to gain muscle is to eat between 1 1/2 to 2 grams of protein per pound of body weight per day. It's a shitload of fish, chicken, eggs, steak, protein powders and what have you, but it sure as hell works. Take a close look at Flex Wheeler's diet since he is also an ectomorph.

Post: #31

(09-14-2012 05:29 PM)reaper23 Wrote:  there is always the two double bacon cheeseburger from five guys per day approach too

Yeah, this really fucked me over in college.

Post: #32

I was just counting my calories and I realized that I am simply not eating enough. I need about 3000, but I guess the reason I am skinny is b/c I am lazy about eating.

I made a modified basil RVF Super Duper Shake:

1 quart light cream (I couldn't find the manufacturing cream here)
1/4 cup greek yogurt
~6 oz water
3 scoops muscle max or whatever it's called
1/4 cup frozen blue berries
~6g beta alanine
1 scoop of organic green super food

It's kind of a lot of volume but it goes down really easy. If make this everyday, along with everything else I usually eat, I will hit my 3000 calories/day. Although I may go down to maintenance on non-lift days.

I have to remember to also make and drink my MikeCF Veggie Juice Mix ™. I'm not sure how many calories is in that.

Post: #33

(09-14-2012 01:04 AM)Deif Wrote:  Take your weight in lbs and multiply it by 15.

Eat 500 more calories than your maintenance (the number you calculated)

You forgot the most important step:

Weigh yourself each week, on the same day of the week at the same time. If you have not gained any appreciable weight from the week before, increase your daily calorie consumption by 500 calories. The easiest way is to make more or bigger shakes.

-----------------------

3500 calories for a 200 lb man bulking is a starting point. Plenty of guys will find that insufficient, especially those who have already gained considerable weight.

Post: #34

I'd get a solid grasp of your diet first. I haven't used that supplement, but as a (former) skinny guy here are the supplements that I use and work well.

1) Whey Protein(Muscle Milk)
2) Fish Oil(Carlson's Very Finest Liquid Fish Oil)
3) Multivitamin(Take your pick)
4) Creatine(Experiment with different kinds)
5) Workout Shake(Optimum 2:1:1 Recovery)

At 17 I lacked the discipline to follow a strict diet protocol, so getting the discipline and workout routine down at your age will pay many dividends in the future, not only in getting more girls but developing successful life habits as well.

But for the OP and those who are trying to bulk, here are a couple of quick tips and meals. Simple and easy to fit into your day.

1. Drink one workout shake during your workout and one immediately after.

2. Make a couple of premade shakes and take them with you to work or school. I posted one I use in this thread.

3. Have a simple pre-bed snack. I like to mix cottage cheese, peanut butter, and a little bit of a whey/casein protein blend. Doesn't sound to appetizing but it's actually not that bad. If the blandness bothers you, I guess you can add a calorie free sweetener.

4. I weigh myself every two weeks and at the same time take BF measurements with calipers. Based on these results I change my caloric intake or keep things the same.

Post: #35

Just consume more dense foods. Its hard to eat 3000 calories a day. I am not a fuking gerbil and with fasting this means I would literally spend 1-2 hours each of my one or two large meals .. just... eating.

Things like:

Whole Milk
Eggs
Olive Oil
Coconut Oil
Palm Oil
95% Cacao
Nuts (we're to pricey for me but natural peanut butter is ideal if on a budget)
Whole Rye kernels soaked and chewed or put on salads
Rice
Dried fruit

All these things I stuffed myself on my last bulk. I just needed to eat more since I was still well short of my needed calories to put on more weight.

Post: #36

I used GOMAD (gallon of milk a day) full fat to cross the 200lbs mark without putting on too much fat. It's relatively cheap and it's proven.

You're going need some body fat to create the necessary anabolic environment in your body to gain muscle mass anyway - hence the whole bulking/ cutting paradigm.

Here's some useful pointers from Mark Rippetoe regarding diet and what to expect as a novice. Check it out: http://startingstrength.com/articles/cla...ppetoe.pdf

Good luck!

Post: #37

Eat and keep eating, go to an all-you can eat place and pig out. You are young and will get the look you want over TIME, alot of us started skinny and it takes time. Rome wasn't built in a day!

Go easy on the supplements, it doesn't beat REAL food. Carbs can be your friend, in my case they are my enemy but I am double your age.

Post: #38

(09-13-2012 02:39 PM)fkexpat Wrote:  Peanut Butter is great. Healthy fats, lots of protein, zero prep.

I agree with this. I'll sometimes throw some peanut butter in the smoothies in place of the yogurt. Packs on extra protein, good fats, and tastes great.

Post: #39

Here's a good home made weight gainer that I found via Gym and Motivation: