Target: 5kg in 6 months

[norenberg]

Hey everyone

I'm new here. First, sorry about my german-brazilian-kiwi English.

I don't have so much vocabulary on bodybuilding area.

Will be here in NZ for a while and would like your opinions.

Well I'm 24yr old, and since 18yr I have been training, but not so seriously. Sometimes more intense. But on another side, I have been always reading a lot, and keep myself informed about bodybuilding, believing that some day I would take it very serious.

Now I decided that I want to improve.

I have been between 57 - 63 kg all my life. I'm 1.70 meters tall.

My max was 65kg. Today I'm 60kg :pfft: .

I never was fat, nothing. I have fast metabolism and I'm hard to keep weight, and gain. But I'm easy to define, I believe I have good gens, I just have to take it serious.

My ideal weight would be something near 70kg. I think I can get at least 65kg again until January 2010. Maybe more. After that I'll have a good and well made cycle.

My preferred muscle group to gain gonna be the legs and ab etc.

I'm already training from Monday to Thrusday on the last 2 months (recovering my capabilities)

I' using EatMe Whey protein which is very good, and I'll order VPX No Shotgun.

My major difficulty here is to adapt to Kiwi food. I actually don't know what to buy and what to make, but I'm trying to keep the well known basics.

meals:

8:30am - 1 chicken breast, 2 eggs, 1 fruit

11:30am - 1 or 2 sandwiches with Tuna

2:30pm - Pasta and some vegetable / sometimes potatoes

5:30 - missing. I don't know what to do here, I have to prepare my meals for all day on the morning, I work from 9 to 5:30 and go straight to the gym. Is being hard to arrange. Maybe NO Shotgun would fit here? But not only this...

6pm - Workout and Protein scope with grains after workout.

8:30pm - Again, problems. Usually I get some breads with tuna and chicken breast. But not often. Need opinions.

10:30pm - Grains with milk? Opinions?

Thanks in advance guys :wink:

Mauricio Norenberg - a lost Brazilian on New Zealand.

[TGD]

Me personally, I would do the following:

# Add some oats to your breakfast.

# Replace Tuna sandwiches with Tuna and Rice

#Before bed have some form of Cottage Cheese meal instead of your grains and milk - this is slow releasing protein to set you up good for the evening.. you can add carbs if you haven't got enough throughout the day

These are just a few recommendations, not necessarily what you SHOULD do, but my opinion.

[Optimass]

if your metabolism is fast and you genetically hold low bfat - don't worry about keeping your plan 100% clean .... You're fortunate to be able to get away with some high cal meals ...

IMO target to gain 10kg then trim 6 .... slightly bigger cycles but if you genuinely have a quick metabolism you'll cut it back quick. Purpose being as your weight climbs so do strength levels and recover times. more reps @ heavier weights = bigger muscles.

8:30am - 2 x wholegrain toast , 6 eggs 3 yolks, 1 fruit + 100g yogurt

10:30am - 1 or 2 sandwiches with Tuna

1:30pm - Pasta and some vegetable / sometimes potatoes +200g beef or Chicken + 1 fruit

4:00 - Protein shake and a fillet of fish or cheese burger.

6pm - Workout and Protein scope with grains after workout.

8:30pm - tuna/chicken breast/beef 200g. with a large salad add avocado and tomato etc dressing ok /or 2 cups green vegies.

10:30pm - WPC in milk

[GHOSTN]

get some pvl mutant mass protein powder, i just cant physically eat enough food during the day and throwing back a 500-1000cal shake helped me get to where i wanted

good luck

[norenberg]

Thanks guys for all the inputs!

I'll give it a try.

Optimass, thanks for your sugestion! Apreciated. Will use it as reference.

I have my doubts if can I get 10kg in a short time like this.. but lets see..

Cheers!

[norenberg]

Just a little question

When you say "cup" vegies, what do you mean?

cheers

[matt.be]

I was in a similar situation to yourself 6 months ago also, I started 65-67 kgs there abouts in January and im now 83 kgs. Just like you I have a very fast metabolism . I thought i'd never gain waight, but the truth of matter was i just wasnt eating enough.

My diet to get to 83 as follows:

830 - Balance mass gainer shake (available most nutrition stores in nz) 1 serve per directions, + 1 cup milk. 1 cup Oats plus 1/2 cup milk

11 Horleys protein 33 bar + sealord tuna (the premixed meal ones, ie tuna green tai curry.

1pm 250 grams steak/chicken, 1 kumera 2 table spoons flax seed oil

330 pm Balance mass gainer shake 1 serve per directions, + 1 cup milk. 1 cup Oats plus 1/2 cup milk

7pm Protein shake (40gs) and two slices of who grain toast

830pm 250 grams steak/chicken plus one potato & greens

1030 Protein shake (40gs) 1 glass milk.

Not the cleanest of diets but it sure worked.

Im now seeing a local nutritionist (Dean Geddes) and he has me on a much cleaner diet which consists mostly of protien with some crabs pre work out.

Good luck!

Matt

[Hennie]

I was in a similar situation to yourself 6 months ago also, I started 65-67 kgs there abouts in January and im now 83 kgs. Just like you I have a very fast metabolism . I thought i'd never gain waight, but the truth of matter was i just wasnt eating enough.

My diet to get to 83 as follows:

830 - Balance mass gainer shake (available most nutrition stores in nz) 1 serve per directions, + 1 cup milk. 1 cup Oats plus 1/2 cup milk

11 Horleys protein 33 bar + sealord tuna (the premixed meal ones, ie tuna green tai curry.

1pm 250 grams steak/chicken, 1 kumera 2 table spoons flax seed oil

330 pm Balance mass gainer shake 1 serve per directions, + 1 cup milk. 1 cup Oats plus 1/2 cup milk

7pm Protein shake (40gs) and two slices of who grain toast

830pm 250 grams steak/chicken plus one potato & greens

1030 Protein shake (40gs) 1 glass milk.

Not the cleanest of diets but it sure worked.

Im now seeing a local nutritionist (Dean Geddes) and he has me on a much cleaner diet which consists mostly of protien with some crabs pre work out.

Good luck!

Matt

I also read that crabs are good for bulking

[norenberg]

hi Matt

glad to see that someone could get that improvement in a short period like this. it will motivate me.

I like the idea about mass powders but still little afraid about too much calories, even thought I have fast metabolism.

i'll give it a try

cheers

[Optimass]

Just a little question

When you say "cup" vegies, what do you mean?

cheers

if you cut them up to fit in a cup > fist size ...

[8]

hey matt would you be keen to write up your diet that dean wrote for you, no problem if you cant as i no you payed money for it.

[arcon]

hey dude - I'm in the same boat as you, except started out worse In November I was only 53Kg (!!!), then in only 5 months got to 61Kg, about 5Kg of the gain was muscle. I'm still at that weight now; because of an ab injury i switched to a maintenance diet, but now I'm healed am about to goto 4000 cals/day to get up to 65-70Kg.

Don't worry about excess cals, chances are you don't have the appetite to pork out anyway lol, just worry about eating nutrious cals and not empty or sugar/fat cals. i'd still recommend keeping it clean and avoiding burgers, saturated fats & esp refined stuff. its personal preference but when i was starting out found it best to improve the quality & quantity of whole food and not use supplements until appetite improved. i can't stomach any flavoured mass-gainers but just use eatme natural whey isolate.

looking at your first diet you're not eating much natural carb in the morning..? i would have probs with energy levels if i did that.... and i'd just focus on protein & good fats later in the day & evening. like just meat/fish & green veges for dinner, then later a high-calorie (but low fat) yogurt with muesli or banana is great as a last meal.

all the best