Originally Posted by W8isGR8
Here's what I've found to be the average "Hardgainer" routine, through observation, as well as personal experience.

Breakfast- none(why get up and cook when you can sleep in another 15 minutes. Staying up until 1 a.m playing Xbox really takes it's toll)

Lunch-burger/fries/soda(keep in mind, it's now been @18 hours since last meal, which was dinner the night before)

Pre-WO-nothing
Workout-decline bench press(cause you can lift more), preacher curls. Repeat 7x a week
PWO-nothing

snack- half a bag of doritos, 2 more sodas

Dinner- whatever Mom cooks(this is the only thing still keeping you alive. Otherwise you'd have scurvy and be hospitalized for malnutrition)

Pre-bed-nothing(you're too busy playing Xbox, or trying to decide which supplements are finally gonna get you "hyooge". As soon as you can afford them.)

* Although a lot of people don't like to admit it, this is what most of them normally do. I've been a prey of this routine before many, many years ago. Everybody wants to build muscle but nobody wants to get up to eat properly and lift some heavy ass wieght.

yup....kinda my diet there
juzt replace the XBox wif the PC

Chow.

This post has been edited by bata: May 12 2006, 03:21 PM

Don't worry about it. Actually, try NEVER to skip breakfast. Some of you guys have no idea how important that meal is to get you started.

wow almost same like what i do, but i always have my breakfast (otherwise make noise) normally breakfast is either wan tan mee, nasi lemak, or pan mee, or yee mee............

agree agree The only they are alive because they still can eat their mum's cook dinner. Other than that, like my friend, he drink cola for dinner Those who are luckily can live through it, those unluckily a bit, will get disease like me, kidney stone sh*t happened to me few years back.

i am a hardgainer. but i take proper meals.
1. breakfast: organics + soya bean(last time) and milk (UHT or powder, sometimes plus awesome mass protein) and eggs (1~2) and 4X slices bread (butter,kaya,tuna) + banana. additional: vitamin C + cod liver oil pill vit B + E.

2. Lunch: mostly rice/mee + meat (eat outside)

3. Tea break: Breads/cakes + plain water/milk

4. Dinner: Mama's cookings- vege, rice, meat bla bla...

5. Supper: if outside Milo Peng + Mee (seldom supper outside), at home milo+milk powder + bread.

PreWO: Milk + protein shake + light meals (bread+tuna) + banana (if got stock )

postWO: Milk/water + Protein

Sleep at least 6-7 hours (improving on this). Hate sodas...
and, i am still hard to gain mass. underweight. lol...one side note, i shit at least 3 times per day.

This post has been edited by SpikeTwo: May 14 2006, 06:56 PM

I can see you're making an effort, but it's not enough. It's not even 1/5th of what i eat. I'm telling you bro, bodybuilding is 70% diet and 30% the rest.

3 times a day ?
It seems your gastrointestinal tract is working so efficiently...

@ darklight, for a metabolism high guy... what is their recommended diet ? any tips and advices ?

Well.... I eat every 3 hours. I don't eliminate carbs from my diet. I have lots of carbs actually but i do nutrient timing where i consume the majority of my carbs in the early half of the day and PWO, and protein and healthy fat at night.

---------------------> And no, I don't take Herbalife.

Gained from 64-68KG's now. Fat level hasn't increased, still about the same. Grew a bit in size, but dropped because of some inconsistencies. And I still say "FLICK OFF" herbalife. And don't some fool come here and tell me "Take herbalife and you'll be consistently hard"

It's all about eating, and I followed darklight's advice.

Well, i met pizzaboy in person. We have trained together a few times and he's asked me a lot about diet and all that. He's been pretty receptive and he seems to have potential. 'Nuff said. And no, i didn't tell him to take Herbalife.

darklight ar..if u go One utama arcade there play the boxing machine

the highest u can punch how many score?

I dunno. I ain't a violent person. I like making love, not war.

body building is not fully strenght building, see bruce lee, skinny like plank and also some shaolin monk got qi one.

yeah, i know must take meals frequently...but since i'm workin, it is hard to take more meals during office hours. lol...what is considered high cab? will it be as heaty as protein? i need to drink lots of water. lol...

Just remember this bro. Whenever you take more protein, compensate by increasing your water intake. Don't listen to all the bullcrap about high protein diets giving you kidney stones and all that. It was because of insufficient water. I know some US natural pro bb competitors who take 400 ++ grams of protein a day and they're fine. Heck, i take about 350 grams of protein per day, even more sometimes.
High carb is relative. You've gotta measure that yourself. It depends on your caloric requirements where other factors such as muscle mass, bodyweight all play a role in determining your carb intake.

And i understand it's hard to get the extra meal in when you're working but lemme tell ya, it's pretty easy. Liquid meals man. The blender is your best friend. Put in oats, milk, etc. What's the problem right?

Good luck.

This post has been edited by darklight79: May 15 2006, 12:55 PM

Yeah. Exactly! There's a difference between training for hypertrophy and training for strength, hence the huge differences in the training philosophies of powerlifters and bodybuilders.

yeah i know. but my working condition (i work in controlled environment) dun allow me to go in and out to take meals. lol...not even drinks. thats why i take less protein now. cos cant increase my water intake. hahaha...but during off day can la. drink like hell...

aiyo...another obstacle to get big. argghh...

darklight79, am wondering, what's your profession?

Check your pm. Wow dude. How and where in the world did you manage to get those pics?? Saw that url at your sig!

eh doc, your PM box is full ler....

the pics? well.. i shoot them of course! i am looking for a bodybulider physique person for some body study shooting, interested?

Oh shit sorry. I didn't notice. I cleared them. Well, those are some pretty darn good pics you took in your photoblog/journal. I'm impressed.
Unfortunately, i think you're based in KL and I'm currently at Malacca, so it'll be a bit inconvenient.

Lurker is a pro photographer leh.

Yeah. I can see that. His pics are fokkin amazing! Yo Lurker! How long ya been having this hobby eh?

Thanks! Err...
Bout 3 years, well same as u in bodybuilding, if u have the passion...

how much do u eat

LOL... a lot? 5-7 times a day. 5 times a day for rest days, 7 times for workout days.

swt. and what u eat? lots of meat?

Well bro, it sucks being a med student. I don't get much access to good foods. If i eat somethign typical like nasi goreng at night, i try adding extra meat.
Other times it's lots of meat, oats, mik, milk, milk, some whey in the morning and post workout, lots of healthy fats like flax seed and cod liver oil.
If I'm in KL, that's another matter.

This post has been edited by darklight79: Sep 9 2006, 06:09 PM

i guess i need to take more milk too.. what say u about murtabak ayam in mamaks? lots of meat.. a little oily tho..

my target for diet is to at least reach like 130g per day,

bfast - 4eggs + oat meals with milk and maple syrup/ sumtime vege&chic pies

10-11am - some bread+kaya+milk

lunch - rice + meat + vege

3-4pm - 3eggs + milk

dinner - rice + meat + vege

supper - bread with kaya + milk

before sleep - a glass of milk

preworkout - oatmeal with maple syrup

postworkout - protein shake and aft 30mins - 4-6oz of roasted chicken with salad.

My diet for most of the days

Morning (at 8am): 4 Weetbix (wheat cereal) with 300 ml of milk mixed with 3 tablespoon of Milo (25g of protein)

Late Morning (at 11am): 300 ml of protein shake (25g of protein)

Lunch (at 1pm): Tuna with ham and cheese Sandwich/ Rice with chicken breast or seafood mix plus tofu cube (60-70g of protein)

Afternoon Tea (at 4pm on non-workout day): another 300 ml of protein shake (25g of protein) as pre-workout on work-out day


On my way home from work (at 7pm on non-workout day): 100g of cashew kernel with 300ml of protein shake (35g of protein), only protein shake as post-workout on workout day

Dinner (at 9pm/ 10pm depends on my cooking speed): choose between chicken/fish/luncheon meat and choose between tofu/eggs with small amount of steam vegie (60-70g of protein)

Desert (half an hour after dinner): My favourite fruit ~ Strawberry, may add a variety of other fruit depends on my mood

Before bed (at 12:30am): another 300ml of protein shake (25g of protein)

I cant believe I consume around 275g of protein a day......
When I have crave, usually once a week, I replace lunch or dinner with outside food

This post has been edited by xy2610: Sep 10 2006, 04:31 PM

Where's your pre bedtime shake?

hmm.. what to do with those that are "fatgainer' ? i know diet is the key.

and if possible throw me a diet menu.. thanks.

This post has been edited by gsdfan: Sep 10 2006, 05:20 PM

since i m taking whey protein, isnt it if i have it before bed it will be waste since it only like stay in my body for around 30mins? i m not very sure about it...... so how much we need to consume?

Hey, does sleeping late like at 1am gives bad results? is it sleeping late gives bad results, or not enough sleep that gives bad results? also, what time is the best time to eat breakfast? 8am? 10am can? and What about lunch?

This post has been edited by Iliveunderwater: Sep 10 2006, 07:13 PM

Not whey. Something long lasting and slow absorbing like casein, cottage cheese or milk.

It's all relative. It's important that you try to eat immediately upon waking up.

Hmm....what's the main difference in training for strength then? Does hypertrophy imply reduced strength in that case?

Both can be interrelated but powerlifters like doing singles and triples. You get stronger, you get bigger and vice versa but you can't expect to grow if you utilize only singles into your workouts.

So low reps + heavy weights will be more conducive to building power without adding that much bulk? Or is it the ever popular high reps/low weight?

Actually it's more a matter of individual muscle fiber composition. Take for example HIT which did nothing for me all those years but did wonders for many people. I grew more on Westside style programs and HST style training. It's how the person's body which responds to the training.

low reps with heavy weight and low sets (you leave out this) will make your muscle harder and more tone in another term.

Low reps with heavy weight and high sets, will more you grow more muscle and bigger.

The benefit about these is you not only become stronger, you will also can grow muscle depends on which style you use it.

There is an article about human power with the muscle which i read from, the author is a russian something like that.

This post has been edited by iDk: Sep 11 2006, 03:03 PM

Hey to the person that wanna know if you build muscle with low reps or whatever, test it out yourself.

I would suggest, trying for 4 weeks a bodypart split.

Maybe like, I give an example. On Monday, you go with a 4 set x 10 rep workout, flat bb benches, incline, decline, then go with the dumbell flys, then move on to dumbell incline and decline and dips.

Like totally spoil that bodypart. Annihilate it.

Then later, try a programme like the 5x5 madcow programme, for at least 4 weeks. See which works better for you. At least I know i respond better with a 5x5 programme. I however, look more defined with a bodypart split.

THere's no such thing as a 1-foolproof-method thing la.