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24/06/2018 6:08 pm
Hello everyone. I'm new here.
I'll try to summarize this as best as possible. I've been training for 3 years...have made 0 gains in muscle mass, and every attempt at bulking results in fat gain. I had hormone levels tested 2-3 years ago (and am considering it again), but providing everything is correct, I just need to rehash my training and dieting programs.
What sort of diet should the skinny/fat guy follow to put on muscle mass?
So far, from the very wise gentlemen over at mindandmuscle, I've heard such things as vinegar supplementation with carb meals, eating carb meals only near my training, eliminating carbs from breakfast, and staying away from refined carbs (which I was already doing, except for pasta, which I eat a lot of al dente style).
Any help would be greatly appreciated. My diet is as clean as can be. Chicken, Sardines, brown rice, oats, bananas, all natural whole grain breads, pasta, and that's basically it.
Thank you very much. The skinny/fat guy needs your help!
Dan
24/06/2018 6:45 pm
Eat clean, train heavy, rest and control stress.
"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.
24/06/2018 7:29 pm
Not a whole lot you can do naturally.
You're probably gonna have to accept some fat gain and even during your bulking phase you're gonna have to do your cardio and eat relatively low carbs......try eating about 1 gram car per pound of bodyweight (that's including PWO), with the remainder of your carbs coming from veggies....with enough calories to get you gaining. Every so often, insert a low calorie week to get rid of some fat stores. Something like 3 or 4 weeks in weight gain mode, 1 week dieting with additional cardio, and 1 week taking it easy and cutting back on your training.