Best Gains without Gear

[Crunkers]

Hi guys,

Just wanted to post up my progess over the past 2 months, this is really for people who say they struggle to put on weight.

This all started on the day I was returning from Tenerife 13th June 2011, my friend (a PT) and I weighed ourselves just before leaving the hotel for the airport, i weighed in at 82.4kgs.

I started my new job 4 days prior to this lads holiday, and once back I had made it my goal to set up a diet plan which I would consistently stick to on a daily basis as I am now working a 9-5 job and I can eat as and when I like (bonus!), so with this mind I decided I would eat every 2-2.5 hours.

Below is my diet plan to date:

8.20am: Massive bowl of museli and shreddies with chopped banana and PhD protein shake (with full fat milk).
10.30am: Protein shake, apple 9 crackers and low fat homous.
12.45pm: 120g chicken with 1/2 pack of Uncle Bens rice and some bake beans plus an apple.
2.45pm: 120g chicken with 1/2 pack of Uncle Bens rice and some bake beans plus a banana.
4.30pm: 110g turkey with salad and bake beans, two activia yoghurts and an apple.
Train
Post Workout: Protein shake (with full fat milk) and a couple of peices of fruit.
9.00pm: tin of tuna with low fat mayo.

Been on this diet of 2 months exactly and I've been extremely strict with myself. Weekends I let my hair down a bit and have a little more fatty stuff. I weighed myself yesterday on the scales at the gym and they read 91.30kg. So nearly a 9kg gain within 2 months, i never really thought a diet this precise would see much of a difference, but I am completely shocked by how much change it has brought, one of my mates in convinced i'm on gear. Now I don't know if my genetics plays a massive role in this or not, but it goes to show progress is possible if you train hard and eat properly! It maybe hard to begin with but keeping it strict has paid off massively! (awaits ASW calls) I will get a pic up within a few days with any luck so you can see and judge for yourselves).

[RDKells]

Chicken rice and beans, what a combo lol. I eat shit loads and never put weight, unless I go gym, which due to work and long assed days I havent had a chance for months :\

[blackie_2k5]

what were you doing work wise before? routine plays a big part in it aswel tbh

for e.g. i can put alot of muscle on with a good diet in a short time, but also put alot of fat on(fail)

however....if i dont work, eg off all day/most of the day, i sleep a bit longer, and put on alot more muscle, but dont put on any fat, actually burn more off...

it can work in many diff ways, but solid routine normally pays off regardless of what you eat, your body gets into the swing of looking for what it needs to repair at certain times, eg your meal times. so even if you eat shit consistently at set times, you can make gains, its the consistencey that makes it work

[DusheR]

Your post workout meal should be your biggest! Really get those carbs into you. Its the best time to eat as your body is looking for nutriants so none will be stored as fat. I normally have around 150g of carbs after the gym. A mix of high and low GI's with quality protein and a small amount of fat.

[McGuire86]

I allways have my workout halfway through the days diet, so if im on 8meals, I have 4 pre and 4 post

[Crunkers]

what were you doing work wise before? routine plays a big part in it aswel tbh

for e.g. i can put alot of muscle on with a good diet in a short time, but also put alot of fat on(fail)

however....if i dont work, eg off all day/most of the day, i sleep a bit longer, and put on alot more muscle, but dont put on any fat, actually burn more off...

it can work in many diff ways, but solid routine normally pays off regardless of what you eat, your body gets into the swing of looking for what it needs to repair at certain times, eg your meal times. so even if you eat shit consistently at set times, you can make gains, its the consistencey that makes it work

Funnily enough I worked at the gym I trained in, however they were very strict on eating habits cos it was a very customer based job, with my new job I don't deal with customers at all now (joy!) so I can eat as and when I like. I just didn't ever expect ot see the gains I have, I've hardly put on any fat what so ever, which is a bonus!

[Crunkers]

Your post workout meal should be your biggest! Really get those carbs into you. Its the best time to eat as your body is looking for nutriants so none will be stored as fat. I normally have around 150g of carbs after the gym. A mix of high and low GI's with quality protein and a small amount of fat.

what kinda GI carbs do you have normally mate?

[DusheR]

what kinda GI carbs do you have normally mate?

What seems to work for me is oats hour before gym then preworkout supps 20mins prior. Then waxy maise starch with my whey protein and BCAA's straight after the gym. Followed around 20-30mins after by your meat (normally chicken but sometimes fish or beef) white rice and greens of some sort.