skelooth

At 230lbs I am getting a LOT of requests from skinny guys for advice on getting big. The issue is that I'm naturally big and know more about getting smaller than bigger. The advice I give them is:

Eat!!!!!!!! Eat more, eat a lot, and hit the weights hard. You are in a good position because ALL you need to do is stuff your face while hitting the weights hard.

Then if they complain that they already eat a lot I tell them to buy a jar of peanut butter.

Has my advice been correct?

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schroeder

yes...it is correct. EAT. good work. keep it up

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Ich bin gross und stark!

MyTMouse

when I read the title of this thread, before opening it I thought to myself "if you are telling them to eat more and lift more, yes your advice is great". what else ya gonna do?

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pu12en12g

Technically that advice works if you are in a hurry.. but if it were that simple they would all be big. The idea of bodybuilding is a simple one... actually doing it successfully isn't that simple, because you're attempting to get big AND ripped.. not just one or the other, and hormones / genetics are involved.

For example, how many of those guys don't know what the best calorie dense foods are. Telling them about healthy, calorie dense foods will change their life... it changed mine.

stonecoldtruth

I think that you/along with maybe a few select IM members should write a physical 'Beginner's Guide To Bulking/Cutting' It would be about 20-30 pages long ideally, but cover the basics:

Diet:
- What does it mean to eat 'clean'?
- The basics of macronutrients.
- Calculating caloric intake.
- Recommended food list (or foods to avoid list)

Training:
- The benefits of working out.
- The basics of weightlifting (with photos yay)
- Compound movements simplified.
- Isolation movements, and their place in workouts.
- A beginners workout routine.
- Cardio, and how to not lose muscle doing it.

Supplementation:
- Why we supplement.
- The basic supps, and how to dose.
- Explanation of the various types of supplements.
- The dangerous ones...

I'm sure we could add to this, but I think it would be like awesome to have Skel hand out a small booklet to people when he gets asked that, haha. It'd be like, 'Hey man, how did you get so big...' Skel reaches into his backpack (I'm assuming backpack since he is a collegeboy) and pulls out 'Ironmass.com's guide to becoming a FREAKING BEAST'..

I know we have tons of these basics covered here online, but having something on paper would be kickass.

Josh

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To my fellow MIP competitors :bringiton:

NYCmitch25

"Eating to get huge"
By Control

-Eat whole eggs. Unless you have high cholesterol, stop throwing away the yolks. Whole eggs are probably the most anabolic food you can eat. One of my trainees awhile back was a cardiologist and we had a lengthy conversation about cholesterol, saturated fat, and the current heart disease/obesity epedemic. Before everybody started getting fat and dying of heart attacks, they didn't eat egg whites, they ate whole eggs. With bacon. What they didn't eat was high fructose corn syrup and partially hydrogenated vegetable oil. His theory is that Americans are obese and have heart problems now because of stress, the gallons of soda we drink now, and the increase in trans-fat in our diets (he thinks margarine should come with a warning label on it and only uses real butter). Frank Zane ate 36 whole eggs every day and he's still alive.

-Eat beef. Boneless, skinless, chicken breasts are a great source of lean protein but you've got to have some steak in your diet if you really want to grow as fast as possible. Lean ground beef is a good choice too.

-Eat beans and rice. Beans and rice together combine to create a complete protein, but I don't even count that as part of my daily protein. It's just extra. Beans and rice give you the low GI carbs you need as well as fiber which your going to need, especially if you're eating massive amounts of meat.
Make sure you use brown rice, not white.

-Don't be afraid to get a little fat. If you want to be truly huge you're better off gaining some fat and cutting up later than trying to gain mass while staying lean. That doesn't mean that you should eat pizza and ice cream and cake all day. But, you shouldn't shy away from a double cheeseburger or some fried chicken once in awhile. If it's going to help you get big don't agonize over eating it because you're afraid you won't be able to see your abs for awhile.

-Eat all the time. Constantly. I've eaten as much as 12 meals a day when bulking. Snack on a mix of almonds and peanuts between meals. You're body wants to stay the same. It doesn't want to change. You have to force it to change by going to the extreme, training with maximum intensity and eating around the clock.

-Eat carbs before bed. Alot of guys avoid carbs before bed, which you should if you are cutting or trying to slowly gain mass. But if you're trying to pack on the maximum amount of muscle you should eat some slow-digesting carbs before bed to get you through the night.

-Do cardio. Some guys avoid cardio completely when bulking. This is a mistake. For one, cardio is good for you. Two, doing cardio early in the day on non-training days helps keep your appetite up the rest of the day. Eat a light breakfast first to stop catobolism and do low intensity cardio for 30-45 minutes.

-When you think you can't possibly eat any more, try carb-cycling. If you're having a hard time eating as much as you need to in order to grow, throw in an occasional day with low carbs (150 grams or less). Don't let your calories drop though, replace the carbs you would get from carbs with protein and fat. You'll find that you can eat alot more for the next several days.

-Eat raw fruits and vegetables. When you start getting up there in weight it can make you feel like a wet rag all day. Eating fresh fruit and vegeteables makes you feel better and keeps your appetite and energy up. I just figured this out about two years ago. It helps, believe me.

NYCmitch25

^Overall, I thought this was pretty good. I dont agree with all of it. The guy who wrote it is elite.

marlon

When people tell me they are eating alot already, they really don't know how much they are eating and dont really eat as much as we do. And then they tell me calories are bad.

Educating them about calories(how much they should take in and blah blah) and clean foods will help.

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