Skinny fella needs to grow some..quickly!!!

[thejoker]

Hey ppl

I'm currently sitting at 75.3kg, approx 11% bf. My first comp in 10wks, and I'm worried I'm not weighing enough. Ideally I'd like to get up over 78kg before I start cutting in a month. Have a geez at my current diet and tell me where I can improve.

Typical diet:

0630: 1c oats cooked in water, 3 egg whites, 1/2c raisins.

Protein shake and white coffee

1000: 200g chicken breast w 150g veges(peas, corn, broc, cauli)

1300: Same as 1000

1530: Protein shake and white coffee.

1800: 1 large kumara w omelete(6 whites, 1 whole)

1930-2030: Weights

2045: Protein shake w banana and/or apple.

P.S I use equal tablets for sweetener in my coffee, trim milk.I also nibble on homemade hummus w wholewheat crackers as my appetite isnt that big and I find this easy to digest. Lately I've thrown down a can of creamed rice to get some cals into me. Of course its really nothing but sugars, so any suggestions??

[diamond]

if you can put on 3kg in a month it's going to be fat and that's going to have to come off again when you diet.

[diamond]

also having too many shakes

[thejoker]

So you think a better protein source would be in order, say chicken/steak last meal of day? Or low fat cottage cheese instead of shake?

[Mikey6]

tonnes of oatmeal,

Drink a cup of oatmeal (porrige) after every meal

Lots of eggs, easy on the yoke. (you can mix a couple raw egg whites in to your oatmeal drinks.).

You only need about 150-200grams protien per day. (for your weight)

Dont fill yourself up on low carb Protein shakes.(eat chicken and steak for good protein and bulking carbs, and or eggs if your on a budget)

Bulk first then worry about the fat, you wont get big watching your waist line

Lift heavy (dont be a pussy at the gym, find someone to spot you)

Dont over complicate your building its as simple as Lift big, eat big. fullstop.

if its size you want Cancel this comp, gun for the next one.

Good luck

[mr natural]

sustanon 250

[bj powerL]

first of all mate, what's the comp...presuming bodybuilding. If so what class are you in and what federation?

[IronGame]

Your at 11% bf with 10 weeks to go till your 1st comp and you want to "bulk" for another month??? IMO you need more than 6weeks to get in to shape, MABY some seasoned athletes can get in shape in 6weeks but not if your bodys not used to it. Start slowly dropping off the bodyfat now, I can assure you that any lean muscle you gain in the next month will be lost when you have to drasticly drop cal to try and get in to shape.

Think of it this way, you want to get as lean as possible and keep/gain a little LBM in your preperation, grow in to your show but get lean at the same time.

[fudoc5]

good things take time :nod: :nod:

[diamond]

sustanon 250

lol

[Luigi]

sounds like you have left it too late.

post up some pics then we can judge you.

[biomax]

Unfortunately time is not on your side to do a little bit of a bulk and then a cut.

As suggested by others here,I feel that you should either cut slowly with what you got and try to preserve as much musle mass as possible or postpone your competing until such time that you have acquired the desired muscle mass that you need.

Whatever you decide, I hope things work out for you!

Going to the Max

Bio

[thejoker]

Thanks for your replies guys.

I realise I have a lot to learn, and this is the best way to go about it. I'm aiming for NABBA SI comp 13th Sept, novice athletic short class. I'm gonna try to preserve what I've got now as you guys rightly pointed out time is not on my side, remaining sensible with good clean food keeping those cals up. I'll post some pics over next week when I get round to it and you can hit me with as much criticism as you got :pfft: