10kg in 10 weeks

[Alpha Moth]

all lifts were easy today, squat and deadlift went up and wasn't a big struggle. so far so good

 

[stupidlikeafox]

ditch the peanut butter sandwiches, those are junk calories.

If you've got the money go a kg of mince.

stupid question but how do you eat your mince

do you just cook it and eat it plain or do you make it into a pattie or something?

also just regular mince or lean mince?

 

[bulldog]

stupid question but how do you eat your mince

do you just cook it and eat it plain or do you make it into a pattie or something?

also just regular mince or lean mince?

I just buy 3 kg of round steak minced. Cook it in the fry pan, put some mixed herb and spices in it. then split it up for work each day. adding mixed vegatables and some salt. tastes great.

 

[stupidlikeafox]

nice, i think ill give it a shot

i've been having chicken breast with brown rice and vegetables for lunch and its killing me

its not even that big of an amount but its bland as sh!t, really want to start eating more red meat

 

[Fadi]

Due to last weeks of stalling on my lifts, I don't think I'm eating enough. Haven't gained any weight. So over the next 10 weeks my goal is to put on 10kg while increasing my lifts as much as possible. Adding 1 liter of milk + peanut butter sandwiches to my current diet in the hope of achieving it.

Alpha if I may Sir, I would like to take a look at a different path that may lead to your desired destination.

You have chosen the path of more calories, where I am suggesting the path of less activities and a serene mind, where your hormones would be primed for gaining muscles as they would shift into a more anabolic ratio vs. a more catabolic state.

So what I'm suggesting here to you is this: look at each and every little activity that you're currently doing, be it at the gym or outside of it. Reflect on that for a while and see if you could reduce the totality of it to the bare minimum. That minimum that would stimulate your muscles into new growth whilst at the same time conserving your energy to build them.

If you wanted to lose 10kg, I would have said the opposite to you; increase your overall activities and up the frequency of all that would expand your energy (calories) instead of conserving them.

I'm basing all my words on experience and nothing else here Alpha. You know already that at one time I was consuming between 13500 and 15000 calories a day with zero weight gain. The reason for the zero gain was the fact that I was spending as much as I was earning so to speak, with no net saving to show for my hard work.

To remedy the situation, I had to force myself to slow right down and do less to gain more.

I mentioned above a serene state of mind and its positive (anabolic) effect on one's body. I based that on whenever I left Australia to represent it or to simply go for a holiday, I was able to gain 1kg a day for 11 days straight or 8kg in two days (from Sydney to London).

I know that I'm forever emphasising one's state of mind and positive attitude on forums, but that’s because amazing (and sometime unbelievable things) could arise because of it. I'll leave it here just incase you're not really interested in looking at my alternative path which has the potential of having you reach your ultimate destination.

All the best to you Sir.


Fadi.

 

[gumbs]

So you're 7 weeks in, how have you been going?

 

[boonie]

Adding 10kg in 10 weeks will be mainly fat, traing hard and eating right all year you would be able to acheive 2.5KG - 5KG of pure muscle depending on genetics. Why do you want to add 10KG in 10 weeks when most will be fat...? The only way that would be possible is if you were on gear.

it had to be said...

 

[Alpha Moth]

So you're 7 weeks in, how have you been going?

Only around 3.5-4kg heavier, lulz. Probably for the better. I'm very very poor atm, but at least I am gaining.

 

[Alpha Moth]

Have to stop drinking milk and eating oats, makes me feel bloated and crap.

Here is what I got so far, without dinner. Opinions? No Idea on what I could do for breakfast without milk and is cheap, so yea...

 

[leachy]

Fat is crazy high dude. Calories are a bit high, you should aim for around 3000.

Pick rice or sweet potato for dinner. You don't really need both. Ditch the bread.

 

[Alpha Moth]

I lose weight on 3,000 calories...
didn't think Rye bread was that bad.

 

[leachy]

Are you using calorieking for your calorie calculations?

Stick to brown rice and sweet potato.

A tip for the oats...try them in a blender with some fruit and a little bit of milk. Slowly increase the amount to get your stomach used to it.

 

[Alpha Moth]

I used fitday, but I got an account at calorie king

What fruits? How does it taste?

 

[leachy]

Use calorieking dude!!

At your weight I would be surprised if you are losing weight eating 3000 cals (properly calculated) unless your a superhuman freak or something!!

I have 1 cup of oats, 3 eggs and a banana for breakfast, doesn't get much better. Really smooth and goes down a treat!!!

 

[Alpha Moth]

WEll not lose, but definitely not gain.

 

[GHOSTrun]

I wouldn't say the fat is crazy high. It may be 50% of the diet but you eat half as much of it volume-wise then protein and carbs because there is 9calories per 1gram of fat as apposed to 4calories per 1 gram of protein and carbs.

EFA ftw.

 

[Kapow]

I agree with leachy blend the oats with fruits etc.

I personally have, 1 cup oats, handful of mixed berries, 1 banana, 3 eggs, 1 scoop whey, 1 cup of milk, 2 scoops superfine oats (50g), 1 scoop yoghurt. Don't know calorie count, but i try to fit everything in for breakfast.

 

[jzpowahz]

Why is your fat so high and carbs low when you are trying to gain?

I bulked up from 73-79kg eating at 3000cals per day with 3 strength training and 3 mma workouts per week over 3 months. You must have crazy fast metabolism if you don't up weight at 73kg on 3000cals.

 

[leachy]

I wouldn't say the fat is crazy high. It may be 50% of the diet but you eat half as much of it volume-wise then protein and carbs because there is 9calories per 1gram of fat as apposed to 4calories per 1 gram of protein and carbs.

EFA ftw.

I've never read a diet plan of a bodybuilder or powerlifter that has fat as 50% of their diet, even on a keto diet protein is highest. Fat is usually the lowest percentage of the diet.

At 70kg you should just be demolishing steak, chicken, eggs, oats, rice, milk and greens, 5-6 meals a day.

I came back from Thailand at 82kg, bounced back up to 90 in a couple of months, just gotta eat.

 

[Fadi]

10kg in 10 weeks

I know that everyone of us is different and would therefore respond differently to different environments.

Yes, I did say environment and not food. I'll share some of my experience with you; perchance you may get something out of it.

If my environment, the place I'm living at does not change but my food consumption increases, I find that I can gain about 2kg a week. However if my location changes from one place to another (be it due to a holiday or a competition), then my weight gain increase takes on a dramatic new twist.

8kg in 1.5 days (weightlifting days)
11kg in 11 days (bodybuilding days). This weight changes composition from mainly water to muscles within 5 weeks of constant eating and training.

Weight loss: 6kg in 8 hours (weightlifting days) due to nerves.

The moral of the story: a change of atmosphere rather than a drastic increase in calories may just be what is needed here. A change of atmosphere (a positive one I hope) would play a huge role in shifting your hormones from being remotely catabolic to being super anabolic, where absorption of nutrients from the ingested food is magnified many times over. Not only that, but after the absorption is done, the retention of what you have absorbed would also be magnified, again, due to the much more favourable anabolic environment that has been created by your holiday or whatever you did to cause a change of outlook on life generally speaking.

Just looking outside the square if you will...


Fadi.