bench pressing

[SatyagrahaKF]

Thank you very much for the compliment, Maddwraph. I eat a pretty big bowl of wheaties, or kashi cereal in the morning usually with an apple (take a vitamin too). I bench after that. I go to school, eat a triple decker peanut butter and jelly sandwhich. (I use reduced fat peanut butter, and whole wheat bread). I will usually lift some more once I get home, have a protein shake, and maybe some sort of nutrition bar. I eat a lot at dinner, usually we have, chicken, tacos, spaghetti, or fish (and a salad). Depending if I am still hungry I will eat some walnuts or almonds after dinner, and usually some celery or carrots. I lift after dinner and then I am done! I try to make sure I am getting a gram of protein for each pound I weigh. You should probably go for 150-200 grams of protein if you're looking for fast results. While on this increased eating, just make sure you eat healthy! If you don't fuel your body with the appropriate food, then you won't gain muscle as fast and you will probably get out of shape. Good luck!!!

[cvkid]

I'm not too sure about the protiein content of those breakfast foods. If they don't contain much protein I'd throw in a morning protein shake. Your body has a big protein drought throughout most of the night. So it's good to get some quick absorbing protein as early as possible. I usually drink a thick shake as soon as I wake up.

[MizuRyu]

Milk: the wonder source! Eat a lot of nuts, lean meats, eggs, and dairy. Try and stick around 20-30 grams every 2 hours. Eat a lot of small meals, even if you're not bodybuilding you should still eat 5-6 small meals a day, it's a LOT more healthy than the overflowing meals we call breakfast, lunch, and dinner. You typically absorb a LOT more of one thing than you need in any given meal. If those small meals are hard, pack a bag with a peanut butter sandwich, a 20oz of milk, some beef jerky, and an apple. That's how I get along with it.

[orion82698]

Thank you very much for the compliment, Maddwraph. I eat a pretty big bowl of wheaties, or kashi cereal in the morning usually with an apple (take a vitamin too). I bench after that. I go to school, eat a triple decker peanut butter and jelly sandwhich. (I use reduced fat peanut butter, and whole wheat bread). I will usually lift some more once I get home, have a protein shake, and maybe some sort of nutrition bar. I eat a lot at dinner, usually we have, chicken, tacos, spaghetti, or fish (and a salad). Depending if I am still hungry I will eat some walnuts or almonds after dinner, and usually some celery or carrots. I lift after dinner and then I am done! I try to make sure I am getting a gram of protein for each pound I weigh. You should probably go for 150-200 grams of protein if you're looking for fast results. While on this increased eating, just make sure you eat healthy! If you don't fuel your body with the appropriate food, then you won't gain muscle as fast and you will probably get out of shape. Good luck!!!

Wow.... there is a lot of fat in there. Reduced fat PB? That has a lot of junk in it. Get rid of it. Stick to all natural PB..... and a triple decker? Come on man... Taco's... spaghetti? Cut all this out. Do I see you lifting three times a day? You're lifting too much. You're over training. Lift once a day, 60-90 minutes. You need to get a fast source of protein in your system no later than 45 minutes after you workout (whey with water) Get rid of the wheaties. Kashi is ok, but not a big bowl. If you want an awesome pre-workout, eat 4-5 egg whites, one whole egg, and 100% whole grain wheat toast (1 hour before workout). Try to limit yourself to 2 slices of bread a day. You can eat other types of carbs, just clean carbs. Oatmeal is awsome, so is cottage cheese.

Working your chest every other day is a big NO-NO. Your body needs more rest than that. 48 hours per muscle group. Same with triceps. Your not allowing them to recover and they will not grow.

Congrats on your weight gain, but given your current diet I have to wonder how much was lean mass and how much was fat. Have you had your body fat measured yet?

Please do not take this the wrong way, I'm not trying to pick on you or insult you in anyway, I just see a lot of things that are wrong in here and if fixed can bring your gains up, and your body fat down as well as throw in that definition that you say your not going for, but all the ladies love

[SatyagrahaKF]

Orion, thank you for the advice. I didn't mean to say that I bench everyday, I bench every other day. I simply do some sort of weight lifting ever day of the week; I definately rest myself properly. I respect the strictness and rigidity of your diet orion, but come on! It is not like I am getting my tacos from taco bell, I use turkey meat, with organic soft flour tortillas! Spaghetti, bad? I do make a whey protein shake right after my biggest lifting of the day. I practice my kung fu every day, and exerciese my abs pretty much every day as well. If I can add in cardio, I usually do that as well. I am actually a pretty thin guy, and I am hoping to continue to get bigger. My goal is to get my weight up to about 190-210 lb, and be benching 300lb+. If you have ever seen the martial artist/actor known as Yang Sze, (Bolo Yeung) then you can have a pretty clear picture of what I am shooting for. He is the guy from Enter the Dragon, Bolo.

[orion82698]

Orion, thank you for the advice. I didn't mean to say that I bench everyday, I bench every other day. I simply do some sort of weight lifting ever day of the week; I definately rest myself properly. I respect the strictness and rigidity of your diet orion, but come on! It is not like I am getting my tacos from taco bell, I use turkey meat, with organic soft flour tortillas! Spaghetti, bad? I do make a whey protein shake right after my biggest lifting of the day. I practice my kung fu every day, and exerciese my abs pretty much every day as well. If I can add in cardio, I usually do that as well. I am actually a pretty thin guy, and I am hoping to continue to get bigger. My goal is to get my weight up to about 190-210 lb, and be benching 300lb+. If you have ever seen the martial artist/actor known as Yang Sze, (Bolo Yeung) then you can have a pretty clear picture of what I am shooting for. He is the guy from Enter the Dragon, Bolo.

Awesome! A much clearer picture now!

[SatyagrahaKF]

Yeah, I doubt I can ever achieve what Bolo did, but it's something to shoot for. When you say all natural peanut butter, do you mean the kind that has the oil seperated in the jar when you buy it?

[orion82698]

Yup, the oil is separated on top, so you need to stir it good, or the bottom will dry up. I usually buy two at a time. Smuckers (Reduced fat) All-Natural PB is the best tasting. When I was on my bulk cycle, I was taking in 2 tbsps a day.

[Synaesthesia]

I'm curious as to whether hitting the bag in the evening would negate the gains I get from Benching in the morning.

[orion82698]

Unless you're hitting the bag at for over an hours time, late a night, and getting very little sleep, not allowing time for recovery, then No. Your shoulders might be a little sore, but thing crazy.