Think less, eat more

[Realtalk]

Takes time man. Keep going be patient.

[FellowshipOfTheRon]

48 minutes ago, maccaz said:

can you write down a typical days food including volumes of the foods? 

 

 

pretty much the screenshot above except during weekdays instead of maccas or kfc for lunch it's multiple servings of chicken & rice cooked in various ways. i spread my meal and snacks through the day instead of 1 big sitting at work otherwise i be all day in the lunch room not get any work done lol. maybe thats the problem, eating in too many small portions raises metabolism? or thats just broscience? still dont have that legendary ability to eat big meals in 1 sitting. used to have oats/protein powder for breakfast which equated to same cals as the mass gainer except took me ages to eat so just use mass gainer instead.. smash that back for 700 cals then by the time i have driven to work im hungry again and start eating some of my chicken & rice / various snack bars.

 

in any case im getting aggressive with the cals now , if i dont reach 70kg+ this year its never gonna happen , so nothing to do but to eat as hard as i train and make this happen :)

 

[Realtalk]

On 24 July 2016 at 7:49 PM, FellowshipOfTheRon said:

Another sweet day today, hiking around Whatipu with the mates. Life is good!

 

i've been blocking off timeslots in my calendar to make sure i eat (tip from counselor since i often forget to eat cos i never feel hungry anymore) , was back up to 65 kilo this morning  which is 4kg up from last week (measured on my own scale) . thinking of trying some kind of hypnosis see if its possible to be given the gift of finding food enjoyable again.

 

 

Below is gym log for yesterday.

 

Trained bit of everything up to certain point , glad to see strength hasn't suddenly dropped off with the recent very lackluster training. Maybe my focus on eating rather than training has been a good thing,

 

still got that sharp feeling from forearms up to delts on both sides but it's no where near as intense as it was earlier int he week. probably settled down by next week. 

 

23/07

Day 3fiddy

• Squat up to 2 x 110kg, few sets of high reps at 60kg
• Deadlift up to 2 x 160kg, few speed pulls at 110kg
• Bench couple sets at 8 x 60kg, then some high reps at 50/40.
• Super light accessory work focusing on trying to get a stretch on everything

 

 

Another of my cousins (yeah i talk about cousins a lot, typical indian family where grandparents on both sides had 10+ kids so i have shitloads of cousins lol) joined a gym recently i caught up with him, he wants to be a'aesthetic' first and then consider powerlifting. i think he'll enjoy PL. weighs 70kg, deadlifted 110 on his first day, good shit. i couldn't even grip 100 even after months of training lol. its fun finding other people who respond the same way to these big lifts (like finding it fun rather than complaining about soreness or some shit) , gonna try  drive out to train with him atleast once a month check in on progress.

 

 

today eating game defs not on point but loving this "n-mass" mass gainer, havent tried all 4 scoops since would fill up entire shaker and iw ouldnt be able to actually mix it but with just 2 scoops and 200ml water it's super thin and i take it down like nothing. stays down. i plan on abusing the fk outta this while i regain my appetite to eat real food.

 

anyway here's what my weekend diet looks like atm.. :( normally dinners are a bit bigger and theres more snaks during day on weekdays. lunch is usually something home made - chicken with some rice and those flavoured cooking sauces from supermarket (tom yum is the go to atm as not so dry but dry enough to not leak in my bag when taking to work). ideally would up the protein to 200g but even the ON whey is triggering some wierd gastric issues atm whereas the mass gainer does not.. im too tired to figure out the science behind that.

 

 

 You ate nothing good until dinner time, well what I would call good. Gonna have to be more consistent if want them gains bro.

 

[PETN]

Yeah wow that diet is shithouse. To me it looks like you are eating basically shit foods mostly and also that you aren't getting enough protein. The two are correlated. I don't really see a reason why it is so low on 4000Cal diet...heaps of room to be getting more.

 

 

[maccaz]

Yeah the diet is the issue. Might even help your gut problem to wean yourself into better food. 0.75 cooked weight rice is f-all volume of food , you should try eat that rice meal 3x a day and ditch the McDonald's for s bit and see if you feel healthier . 100g chicken is nothing. This is why you are so light I wouldn't count 3/4 of the calories you have there. 

[FellowshipOfTheRon]

aight sorry guys I'll drop my know it all attitude and listen to the advice fully. already started today with packing more than usual rice to replace the snack bars etc. its a chore but i guess advantage of desk job is im sitting down anyway so no big deal to be taking in some spoons of chicken/rice through the day.

 

breakfast ate some chicken and rice leftovers from last night, didnt really measure. also had the mass gainer shake for extra carbs/protein.

 

packed ; 2 cooked cups rice, 200 grams chicken. dinner 100 grams chicken / 1 cooked cup rice. its mixed with some random frozen vegetables (inb4 must use fresh veges) just for flavor, not too much as it just takes up more space with less cals than anything else.

 

dinner portion probably too small so will see what i can cook when i get home.

 

still i'm curious, i understand that the calories i been taking in are complete shit, and shit calories = shit gains but where does it even go? surely if someone else ate like this they would atleast get fat! i havent put on any significant fat in ages hence i just been assuming "ok if the scale is not going up im simply not eating enough so lets force in more"

 

since i stay up late anyway can probably have a before bed small-medium size meal.. not sure if ill be going overboard at this point though.

[maccaz]

7 minutes ago, FellowshipOfTheRon said:

aight sorry guys I'll drop my know it all attitude and listen to the advice fully. already started today with packing more than usual rice to replace the snack bars etc. its a chore but i guess advantage of desk job is im sitting down anyway so no big deal to be taking in some spoons of chicken/rice through the day.

 

breakfast ate some chicken and rice leftovers from last night, didnt really measure. also had the mass gainer shake for extra carbs/protein.

 

packed ; 2 cooked cups rice, 200 grams chicken. dinner 100 grams chicken / 1 cooked cup rice. its mixed with some random frozen vegetables (inb4 must use fresh veges) just for flavor, not too much as it just takes up more space with less cals than anything else.

 

dinner portion probably too small so will see what i can cook when i get home.

 

still i'm curious, i understand that the calories i been taking in are complete shit, and shit calories = shit gains but where does it even go? surely if someone else ate like this they would atleast get fat! i havent put on any significant fat in ages hence i just been assuming "ok if the scale is not going up im simply not eating enough so lets force in more"

 

since i stay up late anyway can probably have a before bed small-medium size meal.. not sure if ill be going overboard at this point though.

 

 

frozen veges are fine thats what i use man.

my understanding is you dont absorb them so shit a lot of it out. incomplete proteins etc.

 

i reckon try and make up your macros with good foods, add mcdonalds etc on top of that if you need/want to.

 

aim for like 180gm protein from meat and whey/massgainer if you need it.

[PETN]

Meal 1

5 weetbix/cup oats and 60g wpc/Wpi. Mass gainer is shit and waste of money. Add some banana/tinned fruit to it or some shit too. Will help if you're a pussy about eating.

 

Snack 1

185g can tuna or 160g can chop chop or 2x 85g tins etc..whatever's cheaper. Muesli bar or some other b.s. carb source. Bcaas isn't something you need and 7g from a 13g serving?? Tiny serving and like 50% random shit..complete waste of money and time drinking it. Have some water instead.

 

Meal 2

Get decent kind of sub from subway with double meat or something similar if you're gonna buy takeaways. I get 3 chicken wraps from maccas but that's like $24 so is waste of money if you're povo AF. f*ck off the fries and the fatshake. Have a protein shake instead or some shit as probably cheaper.

 

Snack 2

Same as snack 1. Have your precious ice cream as well if you must.

 

Dinner

400g chicken or steak minimum. Plus like a cup (raw volume) rice and veges. Melt some cheese over it if you need more cals. Will make easier to eat too.

 

Before bed

Same as meal 1.

 

 

 

I haven't looked at calories so if it's a bit off then add to or reduce quantities appropriately. Also I dunno what time you train but I'd be having a oats/weetbix meal an hour or so before that. But yeah that's what I'd consider to be decent and doesn't look like it'd be too hard to eat it as it's basically same volume as what you're currently eating (maybe a bit more) except its not complete shit.

 

 

[maccaz]

28 minutes ago, PETN said:

Meal 1

5 weetbix/cup oats and 60g wpc/Wpi. Mass gainer is shit and waste of money. Add some banana/tinned fruit to it or some shit too. Will help if you're a pussy about eating.

 

Snack 1

185g can tuna or 160g can chop chop or 2x 85g tins etc..whatever's cheaper. Muesli bar or some other b.s. carb source. Bcaas isn't something you need and 7g from a 13g serving?? Tiny serving and like 50% random shit..complete waste of money and time drinking it. Have some water instead.

 

Meal 2

Get decent kind of sub from subway with double meat or something similar if you're gonna buy takeaways. I get 3 chicken wraps from maccas but that's like $24 so is waste of money if you're povo AF. f*ck off the fries and the fatshake. Have a protein shake instead or some shit as probably cheaper.

 

Snack 2

Same as snack 1. Have your precious ice cream as well if you must.

 

Dinner

400g chicken or steak minimum. Plus like a cup (raw volume) rice and veges. Melt some cheese over it if you need more cals. Will make easier to eat too.

 

Before bed

Same as meal 1.

 

 

 

I haven't looked at calories so if it's a bit off then add to or reduce quantities appropriately. Also I dunno what time you train but I'd be having a oats/weetbix meal an hour or so before that. But yeah that's what I'd consider to be decent and doesn't look like it'd be too hard to eat it as it's basically same volume as what you're currently eating (maybe a bit more) except its not complete shit.

 

 

 

one of your best posts yet.

i wouldnt bother with bcaa 

[FellowshipOfTheRon]

8 hours ago, PETN said:

Meal 1

5 weetbix/cup oats and 60g wpc/Wpi. Mass gainer is shit and waste of money. Add some banana/tinned fruit to it or some shit too. Will help if you're a pussy about eating.

 

Snack 1

185g can tuna or 160g can chop chop or 2x 85g tins etc..whatever's cheaper. Muesli bar or some other b.s. carb source. Bcaas isn't something you need and 7g from a 13g serving?? Tiny serving and like 50% random shit..complete waste of money and time drinking it. Have some water instead.

 

Meal 2

Get decent kind of sub from subway with double meat or something similar if you're gonna buy takeaways. I get 3 chicken wraps from maccas but that's like $24 so is waste of money if you're povo AF. f*ck off the fries and the fatshake. Have a protein shake instead or some shit as probably cheaper.

 

Snack 2

Same as snack 1. Have your precious ice cream as well if you must.

 

Dinner

400g chicken or steak minimum. Plus like a cup (raw volume) rice and veges. Melt some cheese over it if you need more cals. Will make easier to eat too.

 

Before bed

Same as meal 1.

 

 

 

I haven't looked at calories so if it's a bit off then add to or reduce quantities appropriately. Also I dunno what time you train but I'd be having a oats/weetbix meal an hour or so before that. But yeah that's what I'd consider to be decent and doesn't look like it'd be too hard to eat it as it's basically same volume as what you're currently eating (maybe a bit more) except its not complete shit.

 

 

 

very practical and easy to follow advice man thanks. actually sounds like a lot but ill do my best.. the reason i like junk like mcdonalds is that its heaps of calories and takes less time to eat (im literally one of the slowest eaters youll ever see), 100% pussy about eating since so used to trying to hold in the urge to chuck it out from past few months but ill give it a go and will go from there.  anyway did manage to eat all the chicken and rice i cooked today and for 2nd dinner had some chilli chicken my mum cooked, then that precious ice cream for the extra hit of carbs lol. ill see if i can eat more real food before going to bed and hopefully before long my stomach will be stretching big enough for me to eat more on a regular basis. at the moment my waist has shrunk so much that even my size77 pants i need to use belt to tighten up real good .

[FellowshipOfTheRon]

another successful day of eating , worked bit longer today (got out at 9.30) cos some critical cutovers to manage so got in a few extra meals, had another dinner when got home then waiting for that to settle took a nap. noticable expansion of stomach area which may or may not be good news.. i might just be bloating like african child but hope its actually my stomach expanding allow me to eat more in future lol. late night training but glad i didnt skip it. must be result of recent carbs but even from this fairly simple workout my pump is fairly insane. tomorrow squat.

 

ordered some chalk but i bought it online so the shop ppl couldnt mistakenly confuse me for some rock climber instead of the bulky powerlifter that i am.

 

Day 353

W1D3

28/07

 

Bench

2x8x20kg, 5x40kg, 3x60kg, 1x70kg, 2x8x60kg (8 RPE)

 

Chins

4 sets to total of 30 reps

 

DB Bench

planned to but didnt do it since my home DBs are shit and cbf going to gym at 11pm

 

Hammer curls

3 x 12 x 10kg

 

DB flyes with pause at bottom for stretch

2 x 10 x 5kg

[FellowshipOfTheRon]

Too easy session today tbh, should do squats session at gym next time as leg press etc available

 

Day 354

W1D4

29/07

 

Squats

8 x 20kg, 5x40kg, 2x8x85kg

 

Leg Press / leg extension didnt do since at home so just done some other stuff like lunges etc...

 

 

[FellowshipOfTheRon]

k now realise what you guys been going on about. been cutting myself short in terms of increasing appetite by cheating and relying on mcdonalds and other junks for calories all this time. eating real food is hard but playing this for the long term game now so hope it pays off eventually. lost fair bit of weight since i started eating healthier but i guess its something to do with sodium levels and the higher fibre diet clearing my bowels properly (come at me toilet paper savings).

 

have had no junks at all past 3 days but still making it to 2.4-3k cals a day. breakfast this morning felt like epic meal time even though it wasn't even that much food... took 45 mins but kept it all in atleast lol. hope i can eat faster than this before too soon! was only 1 cup oats in water (didnt microwave it as per @GyzzBrah oats thread, it was way less gross this way), 4 eggs (2 boiled, 2 fried with cheese omelette style), chocolate chips, strawberry yogurt

 

i feel so strangely powered up, like i could go for a sprint or something. looking forward to tomorrows training session.

 

#cleanbulk

[Bigken1985]

If you want decent calories you need more fat bro. Chicken is ok. But there are better options. Mince, roast a leg of pork or lamb up when on special. It's got more fat, look in countdown for the reduced stuff bro. I biff it all in the deep freeze.  Think pork strips good sausages .lamb. Roast pork was real cheap the other week. 12 bucks gives u heaps of meat. Sounds silly but even try soups. I put a bacon hock in there heap of veg. Cook for over a day.Lots of nutrients and good fat. Not very filling either

[FellowshipOfTheRon]

3 hours ago, Bigken1985 said:

If you want decent calories you need more fat bro. Chicken is ok. But there are better options. Mince, roast a leg of pork or lamb up when on special. It's got more fat, look in countdown for the reduced stuff bro. I biff it all in the deep freeze.  Think pork strips good sausages .lamb. Roast pork was real cheap the other week. 12 bucks gives u heaps of meat. Sounds silly but even try soups. I put a bacon hock in there heap of veg. Cook for over a day.Lots of nutrients and good fat. Not very filling either

thanks bro im on dat indian time tho so no pig or cow stuff tho i have tried those in the past with no real 'oh yeah i gotta get in on this' desire. anyways even if did want to, i wouldn't be super keen on very high fats anymore. hereditary heart issues in family from my dads side so just gonna stick with clean higher carbs and proteins to minimize the risk for when it inevitably happens

 

 

ate quite decently today, went out had a big meal (albeit took ages and held everyone up with my slow eating not that they minded). friend who has interest in appetite issues said very possible i have a crap liver so i should consider taking care of that.. had me buy some milk thistle. i think he might just low key troll member of this forum and secretly getting me in on that #milkethistleabuse

 

pictured is my stack below. what supplements do you take? mine have gave me excellent results!

 

 

[Bigken1985]

14 minutes ago, FellowshipOfTheRon said:

thanks bro im on dat indian time tho so no pig or cow stuff tho i have tried those in the past with no real 'oh yeah i gotta get in on this' desire. anyways even if did want to, i wouldn't be super keen on very high fats anymore. hereditary heart issues in family from my dads side so just gonna stick with clean higher carbs and proteins to minimize the risk for when it inevitably happens

 

 

ate quite decently today, went out had a big meal (albeit took ages and held everyone up with my slow eating not that they minded). friend who has interest in appetite issues said very possible i have a crap liver so i should consider taking care of that.. had me buy some milk thistle. i think he might just low key troll member of this forum and secretly getting me in on that #milkethistleabuse

 

pictured is my stack below. what supplements do you take? mine have gave me excellent results!

 

 

You won't eat fat yet happily go to maccas lol. In regards to hearth health. It's now being proven that fat doesn't really affect coronary disease. Probably way worse eating heaps of processed shit. Crispy chicken thighs maybe? Fats not as bad as what your family and doctors spew out bro

[Realtalk]

Lamb and pork/bacon is rubbish for a protein source and as far as fat sources go I wouldn't be getting it from animal fats but that's just me. 

 

Bro i gave you a tonne of advice in person. I told you to eat McDonald's and those muesli bars and all that shit as extra. Extra meaning in top of your good food. The reason for that was to save you time in the kitchen at night making more on top of what you would already need to prepare and because it is calorie dense food since said so yourself that you have a problem with consuming and holding in large volumes of food and of course it's fast and easy, which you also said was good because you are so damn busy! It Just looks like you have chosen to replace all the good foods with those 'extras' and not eating the good food. So you have taken half of my advice and left half of it. Which is cool but hope you aren't telling people "Tom told me to eat muesli bars and McDonald's" because I while I did, I didn't. Lol

[FellowshipOfTheRon]

nah i aint telling people cos it would be embarassing to anyone who gave me advice to be linked with me lmao.

 

anyway i ditched my maccaz and feel better for it. forcing in those clean sources. i went for maccas and that other shit cos obvs lazy, i will work hard to eat real food and top up with macas and shakes and stuff only as required, gotta build that foundation for size now otherwise no point ay.

 

36 minutes ago, Realtalk said:

Lamb and pork/bacon is rubbish for a protein source and as far as fat sources go I wouldn't be getting it from animal fats but that's just me. 

 

Bro i gave you a tonne of advice in person. I told you to eat McDonald's and those muesli bars and all that shit as extra. Extra meaning in top of your good food. The reason for that was to save you time in the kitchen at night making more on top of what you would already need to prepare and because it is calorie dense food since said so yourself that you have a problem with consuming and holding in large volumes of food and of course it's fast and easy, which you also said was good because you are so damn busy! It Just looks like you have chosen to replace all the good foods with those 'extras' and not eating the good food. So you have taken half of my advice and left half of it. Which is cool but hope you aren't telling people "Tom told me to eat muesli bars and McDonald's" because I while I did, I didn't. Lol

 

[Pseudonym]

1 hour ago, FellowshipOfTheRon said:

anyway i ditched my maccaz and feel better for it

@maccaz? I'm so sorry, bro.  

[BeastBuilder]

Daz did a post in the Steroids section recently about how Milk Thistle was rubbish.

I have never used it but might pay to check it out if you want to ?

 

From a digestion stand point, digestive enzymes (particularly ones targeted at protein), and some kind of prebiotic/probiotic might help more than Milk Thistle anyway.

If you sort your gut health you'll likely have a better time eating wise and might 'absorb' a bit more of the food your eating, not saying your not absorbing it now but could be a possibility if you're eating 4k+ calories at 60 something kg and not putting on size.

[maccaz]

10 hours ago, Pseudonym said:

@maccaz? I'm so sorry, bro.  

[FellowshipOfTheRon]

15 hours ago, BeastBuilder said:

Daz did a post in the Steroids section recently about how Milk Thistle was rubbish.

I have never used it but might pay to check it out if you want to ?

 

From a digestion stand point, digestive enzymes (particularly ones targeted at protein), and some kind of prebiotic/probiotic might help more than Milk Thistle anyway.

If you sort your gut health you'll likely have a better time eating wise and might 'absorb' a bit more of the food your eating, not saying your not absorbing it now but could be a possibility if you're eating 4k+ calories at 60 something kg and not putting on size.

yeah i dont wanna keep making excuses but definitely gotta make time ti have this absorption thing checked out properly in case there is actually a problem. i haven't been eating quality sources but quantity of cals is defs there, at very least i should be turning in to a fatty but no sign of it to be seen... if my body doesn't absorb the shit stuff then it probably won't absorb good stuff either, how would it even decide?

 

 anyway the thistle was cheap so i'll give it a whirl. ate really well today breakfast through to dinner and actually did feel hungry for first time in ages, stomach was rumbling and stuff so i went out and bought some bento box thing over and above the rice i already packed. felt hungry again within few mins and just had dinner still feel hungry. dont think milk thistle would work that fast to cleanse the liver but whatever it is, i hope sense of hunger sticks around for some time

 

 

[FellowshipOfTheRon]

happy with eating today as above, felt some hunger which helped.

 

bw 63.9kg

 

Day 355

W2D1

01/08

 

Military press  - felt too easy tbh , definitely some gains in this area , think my 1rm at my heaviest was just 47.5 lol

2x6x20kg, 5x30kg, 1x40kg, 1x45kg, 3x5x40kg

 

Front squats - last couple sets felt like 10rpe, core feeling like a major weakness right now

2x5x40kg, 4x3x70kg

 

Close grip bench with sling (first time trying this) - liked the way it helped my elbows not click with that crunchy pain all the dam time, might make some bench gains this program

10x40kg, 3x5x60kg

[Realtalk]

The medical condition you are talking about is so damn rare and you wouldn't have put on like 8kg like you did if you had it. You have a higher chance of having 'worms'

 

yes you need to get diagnosed properly... Meaning medically. I doubt it's anything to do with absorption I just think you're inconsistent. If you eat real well for 3 days then you have barely anything the next 2 days then those 3 days where you are real well were a waste of time.

 

when I was 6th form at school so year 12 I was still playing 6th grade rugby that's the u53kg weight restriction grade. I'm 30 next month and the heaviest I have ever been is like 110kg. I'm 174cm tall. So it's taken me all that time to put on that bodyweight. You know how much eating I did when I was younger to get from the 80s to the 90s and how long it took me to crack 100kg. Fucking ages! I force fed myself many times then stopped then went back 15min later and finished the meal off.

 

basically what I'm saying is if you want to get bigger and put on muscle you're just long to have to put the fucking fork to your fuckinh mouth and be consistent day after day and be prepared to not see weight gain for a while and it will come in burst. Otherwise if you don't wanna do that then don't do it but don't wonder why you're not gaining like 10kg

 

i think some of you think if you don't gain 10kg in 3 months when you are doing in wrong. That's bullshit! If you gain 3kg of actual muscle in a year that's good. If you gain 15kg in a year then it's fat and it's water and it's good for nothing. Don't get caught up in the bullshit hype.

[FellowshipOfTheRon]

@Realtalk yo i dunno where your post gone but i got it in my inbox. thanks bro you have no idea how helpful/inspirational you been. i keep putting myself down and get caught in weird old comments ive heard like "i was bigger than you when i was in high school you obvs dont eat at all", "its not hard to gain weight if youre under 100kg", "you should be putting on 10-15kg a year for now".. looking back on it, I've gone from 52kg start of this year up to 67kg, now sitting easily around 65kg still just as lean (if not leaner), 10kg+ of relatively lean gains (even though lot of it would have been muscle memory). i should also be thankful that i made a 3x bw deadlift and all kinds of other cool shit this year. It's all up from here. The time of best gains was def when i was going hard and taking your advice properly , well before i got lazy and dipped in to fast food shortcuts. Im on the road back to clean consistency now thanks for the reminder of how it is man.

 

Just to remind myself how far i've come this year, because i keep forgetting, here's couple 52kg/55kg pics from new years (total skeleton mode lol).  i can now look myself in the mirror atleast and not feel too small.

 

just need to reset my expectations i suppose and make sure from now on i keep consistent and put on at least 5kg of lean muscle a year

 

 

Lookin forward to deadlifts tonight.