Eating for gains!

[Eurodriver]

https://www.m4carbine.net/showthread...Is-it-possible
I originally was going to update the above thread, but thought I'd create my own as my post shifted from a question to its own topic.

My weight has been fluctuating like crazy lately. Some of you may remember my gallon of milk a day diet. I started off at 182 lbs and ended up around 210 4 weeks later. Wasn't cut at all, but I was noticeably bigger. Then I hurt my shoulder, and had to stop lifting for almost 4 months. I shrank. Started lifting again, got big and hurt my back, shrank back down. (Girls hate when I tell them that I *lose weight* when I stop going to the gym)

I finally learned proper routine, and now I've been back into it since the end of '14. I've put on decent, much slower gains (I am at 197), but I have some questions.

Do shakes/supplements work as well as meat? In the link, you'll see where Smash mentions 3lbs of lean meat per day. I can eat, for sure. But 3lbs of lean mean takes a ton of time! 3lbs of Doritos I could do, but despite my flexible schedule 3lbs of lean meat means I'll be on the skillet or on the grill all the damn time. I'll do what it takes, I'm just looking for the easy way. Not sure if that is possible.

Aside from protein, what about calories for gains? I have a fast metabolism, so I just eat everything on the principle that calories in > calories out = gains. The problem is that I really do eat everything. Ice cream w/ brownies, clementines, fried chicken, taco bell, tortillas and salsa, chicken wings, mcdonalds, a quart of orange juice, water, and a beer is what I ate yesterday. The problem is that I am noticing I am not 16 anymore, and I've got a little bit of some squishiness going on. I'm torn between eating to put on weight, but not wanting to ingest a bunch of shit that makes me look like a chub. I don't really know the question to ask here, but what should I do?

Lastly, how do you know when you're putting on too much fat? I don't want to eat so little it prevents muscle gain (My end goal is 225 @ 8%) but I don't want to be walking around like Bubba with my love handles hanging out of my jeans either.

[Nowski87]

I have struggled with weight for years man as I started working out I ate like a monster and while I lost a little here or there it was really no effect. Until I found out what my metabolic typing was. I did the shakes and this and that but it never really worked. Once you find you metabolic typing you can find out what you need to eat as far as fat, protein and carbs and how much you need to take in to lose or gain weight. As far as meal prep goes once you have that info it makes it easier. I generally have my Sunday afternoons set aside. Most importantly to lose or gain you must eat, currently I eat 5 times a day. Over time that may change only time will tell.

[jpmuscle]

Getting in shape and putting on lean mass is easy, it just takes a lot of hard work. Lolz

To the first question, no shakes are not equivalent to real food hence why their called supplements. As such IMO protein shakes are best reserved for your pre/post workout meals. So all told their counting for maybe 10% of daily calorie intake? If that.

What I personally found to help my meal planning was to pound a large blender shake in the AM. 5 eggs, scoop of whey, 2-3 cups of gluten free oats and maybe a banana. 1000-1300 calories, boom.

As for your total calories figure out your macros (protein, fats, carbs) and adjust your percentages from there based on your protein intake. Download my fitness pal and use it. Make further adjustments later based on what your bodyweight is telling you. If your eating 2600 calories a day but still losing weight up your percentages. Eventually you'll find that sweet spot where your total calorie intake matches your metabolism. From there I'd just say stay in a 100 cal surplus and you should be good to go.

As an example this is a typical day for me. Probably a touch low on carbs but I'm trying lean out a little.

[jpmuscle]

Also I don't bother with tracking great veggies and such. But I'll have a cup of green beans with 5oz of pork for example.

[Eurodriver]

Bro, thanks for all the advice and everything but there ain't no mother****ing way I am going to throw raw eggs and oats and shit in a blender lol. I will be skinny long before I eat that kind of stuff!

I downloaded the app, but it appears to only count calories. How do I input all of the other nutrients?

Nowski, I'll look into metabolic typing.

[jpmuscle]

Bro, thanks for all the advice and everything but there ain't no mother****ing way I am going to throw raw eggs and oats and shit in a blender lol. I will be skinny long before I eat that kind of stuff!

I downloaded the app, but it appears to only count calories. How do I input all of the other nutrients?

Nowski, I'll look into metabolic typing.

Bah. That's why you add a scoop of protein and a banana. Honestly the eggs just give a slightly creamy texture and you don't really taste them at all. I got sick of eating rice all...the.... Time.... So this works better for me plus low glycemic carbs are the way to go.

As for the app under the menu click on "goals" and from there you can adjust the macro ratios.

[WillBrink]

I have struggled with weight for years man as I started working out I ate like a monster and while I lost a little here or there it was really no effect. Until I found out what my metabolic typing was. I did the shakes and this and that but it never really worked. Once you find you metabolic typing you can find out what you need to eat as far as fat, protein and carbs and how much you need to take in to lose or gain weight. As far as meal prep goes once you have that info it makes it easier. I generally have my Sunday afternoons set aside. Most importantly to lose or gain you must eat, currently I eat 5 times a day. Over time that may change only time will tell.

What do you mean by "metabolic typing" ?

[Eurodriver]

Bah. That's why you add a scoop of protein and a banana. Honestly the eggs just give a slightly creamy texture and you don't really taste them at all.

I will try this once. If I vomit I am going to save it and ask for a mailing address...

[jpmuscle]

I will try this once. If I vomit I am going to save it and ask for a mailing address...

Fwiw the cellucor Cinnamon swirl whey is my favorite for the blender shakes. Dymatize blueberry muffin is good too. Don't forget to add a handful of ice either.

[MBtech]

http://fourhourworkweek.com/2013/05/...-ufc-fighters/