do the 20 squat program....its called the squats and milk program.....its been around for a long time.....bodybuilders use it.....if you are serious about putting on weight you should google this.....it is the way to make the body grow the quickest.....it sounds like you may be slim but you must be strong if you can squat 165lbs......the squat is the king of all exercises.....youre wasting your time with all the other exercises....maybe after you gain mass you could go back to some of the other standard exercises......i have seen people completely transform their bodies in 3 months on this program.....it is very hard.....what you do is drink loads and loads of milk and you work out monday,wednesday,friday and then take the weekend off for rest......you must perform 20 squats without stopping,breathe in and out really deeply,it takes a very strong mind to keep going but its well worth the effort.....after squats straight away do 2o dips,20 sit ups,20 pull ups,20 push-ups.....1 hour each wokout....you will ache like never before.....anyway you should google it mate.....i know dat not many will agree with this program because we all have different opinions but i just wanted to offer you some advice....squat squat.....just keep squating....you will get so strong your body will recover after 2 days.....no more waiting for days worrying if your muscles are healed.....boxers train nearly everyday.....in the army youre ripping the muscles everyday....get good nutrition but the most important thing is the training
E_Weazy wants to lift big: Progress Log
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this is a very solid diet. good sh*t.
try to avoid large gaps without eating anything.
breakfast is super important. almost as important is eating a bunch of protein before bed. your body rebuilds itself most when you are asleep, you need to give it the means to do so. sleep is also the only long period that your body should go without food, so load up.
Oh no, I totally agree some of the foods I am eating are absolutely terrible. One thing I might inform you is, this is my last year of University. I don't work, im concentrating in school, and my money is from student loans. If you think I can afford cottage cheese and chicken all the time, than you are out to lunch. Also regarding tuna, I know its fairly safe regarding the lead and what not, but I still avoid eating 2 cans a day. I have 3 flats, and I am more than sure its not going to waste.
Also regarding that huge gap for food. I spend 4-8 hours in the library studying, so yes I do neglect meals sometimes, but thats a difference between a B and an A. Which is definitely all worth it for me. Once again, unlike blink, you have not read most of my thread. I have major diet issues, your suggestion of nuts is just not fit for me, as sooner or later it will cause a high build up of copper in my system, leaving to hepato failure, or equally as worst, my brain.
Funny thing you mention bananas, I just bought two huge bundles yesterday, as they are my easily accessible, favorite fruit =)
Also, I do eat breakfast my friend, just because its at 10:00PM or later doesn't mean it isn't breakfast, as it is my first meal. Once again, if I were to eat breakfast at 8AM that means I would have to wake up at 7AM just to eat my medication and wait 1 hour before I can begin to eat. This is great and all, but often during exam times I stay up late to study, so I often have oatmeal in the morning if I have just enough time to wolf it down (1.5-2 cups of dry oatmeal).
Everything you have posted is very logical, and I have already thought of. Implementing these are a whole new issue. I slowly try to progress it in and what not. As I have said, as I get closer to exams, this is going to get more challenging. During exam times, my schedule consists of waking up, take meds, eat breakfast, head to library. Library opens up at 8am, and closes at 12AM. I would say half the days I go to the library are 8am-10PM days. So carrying all that food without refridgeration is not really a great idea.
If you can propose any other ideas, I would love to hear it.
Also, what do you put in your pasta? or is it just olive/flax oil for flavoring? I am interested in new recipes as I often use pasta sauces of course.
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meal replacement bars, nutrigrain, protein bars, pbj sandwichs and bananas all fit in your bookbag. just cause it's a meal doesn't mean it needs to be a hot meal.
i really recommend protein bars if you are on the run a lot. if you don't want to buy them, and feel adventurous, i can give you a recipe to make your own.
i really recommend protein bars if you are on the run a lot. if you don't want to buy them, and feel adventurous, i can give you a recipe to make your own.
skip the jarred sauces. buy fresh veggies.
perfect marinara sauce recipe... for college students
1 white onion, diced
2 cloves garlic, sliced thinly
1/4 cup fresh basil, torn
1 pound tomatoes, chopped, stems removed
olive oil
salt
pepper
sugar
1 cup white wine (if you don't have wine, use 2 shots vodka)
this will make about 4 servings. in a large pot, sautee the onion with olive oil over med heat for about 7 min. add the garlic, wait 2 minutes, add a pinch of salt, add the wine, wait 5 minutes, add the tomatoes - juice and all - and the basil. simmer 3 hours. stir occasionally. add sugar to mellow tangyness. add salt pepper to taste.
the real key to delicious sauce is the order of ingredients and timing. you can substitute bell peppers for garlic, substitute the tomatoes for mushrooms, and use red wine. you can skip the tomatoes entirely, use asparagus, olives, and feta cheese.
the options are limitless.
Thanks for this recipe RockStar!
One issue you keep ignorning when you put other suggestions up is, A) I am a student, protein bars, granola bars, and all that jazz is a luxury for me to eat. Peanut butter, once again, NUTS = Copper = Liver build up of toxic metal due to my condition.
Thats also why I barely buy veggies and fruits unless they are cheap. I also have a family member that my family and I are trying to help out. They had neglected to mention that they were having money issues, and racked up a debt of 90 grand in the last 5-10 years.
With that family member in mind, my family and I already are not that well off. They work just to pay bills and put food on the table. All my tuition money comes from student loans, and I am able to make around 6-12k each summer before school starts though. Not this previous year as I started late into my work and was not able to capitalize on those 2-3 extra months.
Lastly, I would love to see this protein bar recipe!
sorry, forgot about the nuts. i'll have to look for my recipe for that one. i don't remember the exact proportions off the top of my head.
peanuts aren't really nuts...
peanuts aren't really nuts...
This is a variation of my diet so of course i'm not pushing you.Also if you don't like something don't eat it.I used to make myself eat 10 egg whites by force and never could get past number 5 because they taste like crap.Also if you eat whole eggs you have to watch your fat intake.yolks have fats.The bad ones.You spend 4-8 @ the library.Learning-static.You can bring bananas,protein bars what rockstar mentioned.Another thing if your consuming 2800kcal for example and jump instantly @ 4000kcal you will gain mass but will also gain a lot of Fat.Adding 300-400kcal is a much better way.If you don't start to gain then add another 300kcal.You get the picture.Sorry i will read your whole thread but i was busy as hell these days.You have to eat a lot of oatmeal.That's a hardgainer number one food because it has a lot of good calories and it's very healthy btw.See it's like this.You need to get 50-60% from carbs at least.I see you eat crackers.Crackers are trans fats and they will do you no good.Also keep your sugar only after training.Consuming sugar during other periods of the days is one of the main reason ecto's don't gain.Why?Because of the insuline sensitivity.Also when you feel to urge to eat junk just go ahead an eat it.Keep in mind that going 4 hours without food is A BIG NO NO for ecto's.You have to fuel it.I put some of the things Rockstar mentioned but i don't put olive oil in pasta.I drink it with water after a meal.Also take vitamin C after training.vitamin c is vastly underrated but it's number one when it comes to vitamins!!!If you want i will explain it's benefits.later
Yea, thanks for reminding me about my oatmeal. Its been siting in the pantry half full, been eating it 1-2x a day now. Makes sense that oats are good, fibre and its part of the "Squats and Oats" fab work out haha.
I also agree about the gradual increase of calories. I will eat around 3000-3100 calories for a month to see the effects of that, if no weight gain, ill add on another 300-400 for the following month.
Anyways, yesterdays meals consisted of
1 cup uncooked oatmeal
1 turkey, ham, and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1.5 cups of vector with 1.5 cups of 1% milk
1 Banana
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1 cup of 1% milk
1 cup uncooked white rice + can of tuna cooked with sugar/soy sauce/white vinegar
1 Banana
1 cup uncooked white rice + can of tuna cooked with sugar/soy sauce/white vinegar
1 Banana
1.5 cup uncooked oatmeal
1 cup of 1% milk
I won't have much time to post in this thread in the next 3 days. I have a genetics test on Tuesday and a Biochem test Wednesday. But I already have today's meal packed for my 12PM-10PM library day.
10:00AM Breakfast
2 cups uncooked oatmeal
1 banana
1.5 cups of milk
11:00AM Pre-Lunch Snack
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1 banana
12:00PM Lunch
1/5 package (~100g) of catelli uncooked vermicelli with oyster sauce
1 6-8oz chicken breast cooked with bbq sauce and satay
1 banana
2:00 PM Second Lunch
1 cup uncooked white rice
1 4-6 oz stewed beef (I keep using oz because I compare it to steak sizes, otherwise I hate this measuring system)
4:00 PM Early Dinner
1/5 package (~100g) of catelli uncooked vermicelli with oyster sauce
1 can of tuna
1 banana
6:00 PM Second Dinner
1 cup uncooked white rice
1 can of tuna
8:00 PM Late snack
2 cup of uncooked oatmeal
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
I wish I could pack some milk with these meals >_>
I also agree about the gradual increase of calories. I will eat around 3000-3100 calories for a month to see the effects of that, if no weight gain, ill add on another 300-400 for the following month.
Anyways, yesterdays meals consisted of
1 cup uncooked oatmeal
1 turkey, ham, and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1.5 cups of vector with 1.5 cups of 1% milk
1 Banana
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1 cup of 1% milk
1 cup uncooked white rice + can of tuna cooked with sugar/soy sauce/white vinegar
1 Banana
1 cup uncooked white rice + can of tuna cooked with sugar/soy sauce/white vinegar
1 Banana
1.5 cup uncooked oatmeal
1 cup of 1% milk
I won't have much time to post in this thread in the next 3 days. I have a genetics test on Tuesday and a Biochem test Wednesday. But I already have today's meal packed for my 12PM-10PM library day.
10:00AM Breakfast
2 cups uncooked oatmeal
1 banana
1.5 cups of milk
11:00AM Pre-Lunch Snack
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
1 banana
12:00PM Lunch
1/5 package (~100g) of catelli uncooked vermicelli with oyster sauce
1 6-8oz chicken breast cooked with bbq sauce and satay
1 banana
2:00 PM Second Lunch
1 cup uncooked white rice
1 4-6 oz stewed beef (I keep using oz because I compare it to steak sizes, otherwise I hate this measuring system)
4:00 PM Early Dinner
1/5 package (~100g) of catelli uncooked vermicelli with oyster sauce
1 can of tuna
1 banana
6:00 PM Second Dinner
1 cup uncooked white rice
1 can of tuna
8:00 PM Late snack
2 cup of uncooked oatmeal
1 turkey, ham and cheese sandwich with mayo, mustard, bbq sauce on dempster's "Ancient Grain"
I wish I could pack some milk with these meals >_>
Your gaps between meals need to be around 2.30-3 hours not 1 hour.
Carbs for every meal except the last one.
For the last meal just protein and fats.Oatmeal works only for breakfast.don't eat oatmeal for any other meal.Also you need to add healthy fats to this diet.5-6 solid meals.Eating 7 solid meals is too much
Carbs for every meal except the last one.
For the last meal just protein and fats.Oatmeal works only for breakfast.don't eat oatmeal for any other meal.Also you need to add healthy fats to this diet.5-6 solid meals.Eating 7 solid meals is too much
Healthy oils? I'm even afraid to drink a teaspoon of olive oil as that will give me the runs of death. Hence why I avoid so much fats now. Also, I know its best to not eat carbs for the last meal, but I am not worried about getting fat at all at the moment. If that were the case, would you still suggest no carbs at night?
well, if you follow logic, the solution is quite simple and clear.
you body does much of its rebuilding of muscle and storing of energy when you sleep.
if you eat a large meal of protein before you sleep as you body digests it, it will have surplus protein and will start working on using it. it will use it primarily by building muscles, growing hair, building new skin, etc.
if you eat a meal mostly of carbs before sleep, as your body digests it will have extra carbs and will start storing them as energy reserves. your primary energy reserves are fat deposits.
build muscle while you sleep or build fat stores.
you body does much of its rebuilding of muscle and storing of energy when you sleep.
if you eat a large meal of protein before you sleep as you body digests it, it will have surplus protein and will start working on using it. it will use it primarily by building muscles, growing hair, building new skin, etc.
if you eat a meal mostly of carbs before sleep, as your body digests it will have extra carbs and will start storing them as energy reserves. your primary energy reserves are fat deposits.
build muscle while you sleep or build fat stores.
there are very easy ways to get this too! i wouldn't drink oil in water either... gross. 2 tablespoons of olive oil with 1/2 tablespoon of any vinegar (except distilled white) and a tiny squirt of any mustard makes a great salad dressing. think italian sub. avocado oil is very healthy as well, and is mostly flavorless if you don't like olive oil.
use these oils where you would normally use butter in your cooking.
Cottage cheese is wonderful at night time. Or try a casein protein shake. Basically you want slow digesting proteins before you go to bed.
Also, if you want a good oil, I suggest hemp oil. More omegas and EFAs than any other oil.
Also, if you want a good oil, I suggest hemp oil. More omegas and EFAs than any other oil.
i see you mentioning this oil quite a lot.
Ill give it a shot
Btw is hemp oil=cannabis oil?
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no.... by that logic, i'd never need essential fatty acids again 
hemo oil is derived from cannabis rustica. industrial hemp. also, i think it might come from the seeds although you shouldn't quote me on that.
hemo oil is derived from cannabis rustica. industrial hemp. also, i think it might come from the seeds although you shouldn't quote me on that.
no.... by that logic, i'd never need essential fatty acids again
hemo oil is derived from cannabis rustica. industrial hemp. also, i think it might come from the seeds although you shouldn't quote me on that.
http://www.answers.com/topic/hemp
?
well..... sort of... without sounding like too much of a pothead...
there are three types of hemp - cannabis sativa, cannabis indica and cannabis rustica.
the first two are prized for their buds. with thc contents from 15-30 percent depending on rearing. cannabis rustica has a thc content of maybe 2 percent. the first two are harvested for their buds - kept seed free. however industrial hemp grows outdoors and is chock full of seeds. these seeds (i think) are pressed to make hemp oil. the stalks of the plants are then turned into fibers and woven into fabric - they produce few buds which would be of extremely poor quality - worst shwag ever.
there are three types of hemp - cannabis sativa, cannabis indica and cannabis rustica.
the first two are prized for their buds. with thc contents from 15-30 percent depending on rearing. cannabis rustica has a thc content of maybe 2 percent. the first two are harvested for their buds - kept seed free. however industrial hemp grows outdoors and is chock full of seeds. these seeds (i think) are pressed to make hemp oil. the stalks of the plants are then turned into fibers and woven into fabric - they produce few buds which would be of extremely poor quality - worst shwag ever.
i'm impressed by your knowledge on this.
very well explained.thank you sir!
