Quote (doggydude @ Mar 19 2012 12:18am)

Hey there! i'm currently in high school and trying to put on some weight/muscle/mass. I'm around 5'10 and 135 pounds (need to get that up by alot)
I workout 4-5 days a week and i think i have some solid workouts but my diet is what i think is holding me back.

What do you recommend for breakfast every morning? Any tasty blends or something that can be made quickly or even brought to school?
Lunch that i can easily pack for school?
Some sides to eat for dinner?
Before bed snack?
Tips?
Thanks!

Quote (frankrulz @ Mar 19 2012 01:42pm)

On keto, what should your postworkout meal consist of? I have 2 scoop protein shake and a fat source 20-30 min later, is that fine?

Quote (MegaVovaN @ Mar 19 2012 04:56pm)

is something wrong with me? i haven't fapped in almost a week and half, and yet I still don't feel that horny. I use to do it on a daily basis and can't go a day without masturbating.

Quote (SKCRaynor @ Mar 19 2012 03:05pm)

Usually reduced sexual apatite is caused by stress and lack of sleep.

If you do not fit into either of these categories, you might be developing low testosterone - although this is rare. Try to get more sleep and find a way to relax and unwind better and see if you improve.

Quote (MegaVovaN @ Mar 19 2012 05:06pm)

whats a cause of low testosterone? I feel fine, maybe a bit stressed yes, and yea, i been holding up all nighters for a week filled with tests lol, sleep schedule is completely fucked

Quote (SKCRaynor @ Mar 19 2012 05:52pm)

well you just explained it.

certainly low test would be at the bottom of the possibilities. stress and lack of sleep seem to be the issue here.

Quote (SKCRaynor @ Jan 24 2011 03:08am)

Hey there. Yes you can definitely gain 35 lbs in a year both muscle and fat with water included.

To perform a proper bulking routine for you being a HARDGAINER - you will need a few things.


1. Excessive calories (approximately 3-4x as much as your BMR requires. If you need 2,000 a day, you will be eating 8,000).
2. Digestive Enzyme Supplements (NOW! Digestive Enzymes) take 1-2 with EVERY meal. This is absolutely ESSENTIAL.
3. Weight gainer - Cytosport cytogainer (you already have this - take 2-3x shakes per day in ADDITION to your regular meal plan)
4. Water (drink at least 1.5 gal per day)
5. Strength Training (5 days per week with 2 days of rest - NO CARDIO)


Sample diet for a person who's BMR requires approximately 2,000 calories per day (your diet will be approximately 6,000-8,000 calories as a result)

6,000 calorie meal plan sample

Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 6 whole eggs + 4 strips low sodium bacon + 2 slices whole grain bread w/ peanut butter and jelly (approximately 1,000 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 6 oz chicken breast w/ olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies + 2 oz cheese (approximately 1,000 calories)
Meal 5 - 6 oz ground beef + 1 cup tomato sauce + 1 large serving of whole grain pasta + 2 oz cheese (approximately 1,000 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)

8,000 calorie meal plan sample

Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 3/4 lb hamburger + 2 oz cheese + whole grain bun + large serving of veggies or salad + 1 large baked sweet potato (approximately 1,500 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 25 grilled chicken wings w/ bbq or any sauce + 1 large loaded baked potato + 1 large serving of veggies or salad w/ ranch dressing (approximately 1,500 calories)
Meal 5 - 12 oz sirloin steak w/ butter + 2 cups whole grain pasta or brown rice w/ sauce of your choice + 1 large serving of veggies (approximately 1,500 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)


Remember to keep the sodium to a minimum...no more than 2,500-3,000 mg per day.

Also remember to eat plenty of veggies and fruits.


If you follow this diet plan properly, and follow a workout plan illustrated below, you will gain plenty of weight. Remember to weight in ONCE per week on the same scale under the same conditions and record your changes.


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan