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- Dec 5, 2000
Originally Posted by numbah1grimey
Hey fellas, Ive bypassed this post far to long. I will give you guys a run down of my ideal goals:
Im 5'10" 155 and, my ideal goal is to gain 10-15 lbs and stay at around 165/170. After that, I would strictly like to stay toned and solid.
My diet is HORRIBLE and it's never consistent. I've been getting away with it because I'm a frail dude with a super fast metabolism.
So, I've started by eating A bowl of Frosted Flakes in the morning (I want to eliminate FF, so, what is a great whole grain cereal that you guys recommend?), 4 HB eggs a day, 4 PBnJ sandwiches, and, a 4 oz salmon fillet. I LOVE veggies (ESPECIALLY Collard greens and corn). I really need to improve my nutrition because, although Ive gotten away w/it now, I know it will catch up with me in due time.
I need to know:
Good protein shake/powder
MAYBE, a good weight gainer (I'd rather gain weight naturally becuase I know weight gainers can be iffy, correct?)
Solid diet that will help me gain weight (Stick to the cereal, HB eggs, pbnj, salmon or...?)
And, some good vitamin, nutrient, supplement pills
And, I already have an ideal work regiment after looking at some of the exercise and reps you guys recommended.
Also, my arms are long for a guy 5'10" so, Incline would be my best bet or, slowly build my upper body buy doing light weight on the bench press and just more reps?
Thanks guys!
Forget your exercises, start of with a 5x5 strength programme. Google stronglifts.
You and me have a fast metabolism, I can't gain weight for $+$%, so remove the Frosties, replace that with Oats, a banana, greek yoghurt and some almonds. Cook it with milk and that should be around 500kcals already. Try and eat as clean as possible, i.e. no sat fats, empty carbs, but here and there they should be fine when bulking. People say the recommned amount is 500kcals over your maintenance intake, but im aiming for 1000kcal.. especially if you're active.
You need to eat. Get some red meat in your diet, I eat 2-3 tbone steaks a week, 3-4 cans of tuna a week, heaps of rice, sweet potatoes, fish etc.. basically eat as much as you can, then eat more. Clean food isn't ALWAYS necessary. You'll notice your lifts going up and you should be gaining weight, if not you gotta eat more son. I have a Mass Gainer that I usually use at nights to get an 1000kcal on top of my food.