So I recently started off MAX-OT training program. http://www.ast-ss.com/max-ot/max-ot.asp?week=4&page=14
[I was the kid who did Rippetoe's for 1.5 year with no gains whatsoever but a measly 5 pounds + fat]
anyways, same thing started happening.. I gave it FULL INTENSITY, lifted as hard as I could, highest weight I could with perfect form and controlled progressive increases. Problem is ass soon as I progressed 5 - 10 poounds over a week period or two I'd fail on the 2nd rep and I was supposed to be in the 4-6 rep range. So its like my body wont grow and adapt.
Anywhoo... so I'm beggining to think my lack of strength/mass increases is due to my nutrition.
Maybe I'm not getting enough protein in, I just filled out this nutritional calculator.. look what it says:
Calories - 3280
With an ectomorph body type at a body weight of 205 pounds and a "Moderately Active" activity level, your total daily caloric intake should be 3280 calories.
It's important to divide your total calorie intake over 6 small meals each day. This keeps a steady supply of nutrients flowing to your muscles and elevates your metabolic rate. As you add muscle your daily caloric needs will increase. If you are having trouble meeting your caloric needs Muscle-XGF provides a scientifically engineered formula of dense calories and proven growth nutrients for lean muscle gain without adding fat.
Protein: 360.8 grams
Protein builds muscle. In fact, it's the only macro-nutrient that goes directly towards building new muscle. Of these 3280 calories 1443.2 should come strictly from protein. That equals 360.8 grams of protein per day.
Choose lean sources such as grilled chicken, fish, eggs, skim milk, and lean red meat. VP2 Whey Isolate is considered the best protein for stimulating protein synthesis and Ny-Tro PRO-40 is a perfect high-protein meal replacement.
Carbohydrates: 303.4 grams
The calories derived strictly from carbohydrates each day should total 1213.6 calories. This means your total carbohydrate intake per day in grams should be 303.4. Carbohydrates supply fuel for working muscles and are critically important to optimizing your nutritional requirements. Too low a carbohydrate intake can cause your body to catabolize lean muscle for it's energy needs.
Good complex carbohydrate sources include fibrous vegetables such as green beans, cabbage, whole grains, beans, and leafy greens. Simple carbohydrate sources include fruits, sugars, fruit juices and syrups. Quick energy carbs from DGC and Creatine HSC contain perfect carbohydrates for pre and post-workout nutrition.
Fat: 69.24 grams
Believe it or not fat is an important nutrient. However, it's all too easy to over consume. This being the case you should always strive to keep your fat intake to a minimum. Out of the 3280 calories you consume a day only 623.2 grams of fat per day. The majority of these fats should consist of polyunsaturated, monounsaturated, omega 3, 6, and 9 fats.
Good fats come from seeds, nuts, olive oil, and fish.
Normally I'd be like WHOA that's too much protein, but guys.. I HAVENT GROWN. I've been chugging down 2 chicken breasts, big 5 egg omelette in the morning, 1 hamburger, 2 servings of whey, yogurt, milk, cottage cheese, DAILY...
and still not near enough protein.. I think the above average day for me comes out to about 180ish grams of protein.
I read a quote by dr john berardi that said "most trainees train hard enough to grow, they just dont eat enough to support it"
so the "recommended MAX-OT diet" is as follows:
Below is a structured diet and supplementation plan that follows the Max-OT nutrition parameters. You will need to make modifications or adjustments to the actual serving sizes to accommodate your individual body weight and to meet the 53/37/10 - protein, carbohydrate, to fat ratio.
* Meal 1: 6AM
1 packet of Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 1 serving of Micronized Creatine
* Meal 2: 9AM
2 servings VP2 Whey Isolate mixed in 10 ounces of skim milk
1 large apple
* Meal 3: 12PM
2 grilled chicken breasts
1 Serving Rice
1 cup of low-fat Yogurt
1 serving VP2 Whey Isolate in 8 ounces skim milk.
* Meal 4: 3PM
1 packet Ny-Tro PRO-40 mixed with 16 ounces of skim milk and 5 to 10 grams of GL3 L-Glutamine
1 large banana
2 Dymetadrine Xtreme
1 VyoPro Protein Bar
* Meal 5: 6PM (Post-workout)
2 servings VP2 Whey Isolate combined with 1 serving Creatine HSC mixed in cold water. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells.)
* Meal 6: 7PM
8 to 10 ounces of lean round or flank steak
1 large serving of rice
1 medium baked potato
1 large green salad
* Meal 7: 10PM
1 packet of Ny-Tro PRO-40 mixed with 9 ounces of skim milk
1 large banana
3 to 5 grams of GL3 L-Glutamine
(Mix the Ny-Tro PRO-40 and GL3 in a large bowl into a smooth pudding. Slice the banana on top and eat. It's a dessert.)
This is a very, very effective diet and supplement program for adding muscle mass. Add this to an intense Max-OT training program and you can't help but put on muscle.
This diet and supplement program is designed to provide a steady supply of nitrogen yielding protein while actively maintaining proper insulin levels throughout the day. It also integrates with your workout and provides a potent insulin spiking meal supplying bio-active peptides and micronized creatine to take advantage of the unique and very critical "window" created by intense Max-OT training.
that's what I Was going to do originally is get a weight gainer. is this a good idea? problem is the one above is taken 3 times a day, and its 60$ for 20 packets.
wow. that wont even get me through the week, I'm a starving college student. that shitload of supplements I'm sure half of them I'll just piss out, I'm looking for real ones that work.
I'm willing to put in the time and effort... still trying to grow. thanks everyone for your input and PLEASE only respond if you HAVE GROWN BEFORE SIGNIFICANTLY. I dont want this thread flooded with 11-year old timmy who eats burger king but since he started to do squats he "packed on 5 pounds of rock hard muscle!!!"
so what exactly should I be eating everyday to get more protein, and is 350 too much? bear in mind I haven't grown in the past so I'm ready for some dramatic changes...
(p.s. optimum nutrition's "SERIOUS MASS" weight gainer looks good too..but I can only afford maybe 2 weeks supply each month.."