Post: #26

As has been suggested already, carbs are the key to gaining and losing weight. I keep my meat and vegetable intake pretty constant, and vary my carbs depending on whether I want to gain or lose weight. For example, if I want to gain weight, slowly, I eat 125gs of carbs with lunch and supper, if I want to maintain/lose a little bit of weight I eat 100gs, and if I want to cut weight quickly I eat 75g. For me, that's pretty much the only adjustment I make.

I've got a little softer the past couple of months as I've been busy with work, and I tend to indulge myself a little more at times of higher stress when it comes to quantity of food. I'm leaning out now, and a typical day's diet looks like this:

Breakfast:
50g porridge oats
200ml whole milk
70ml water

Lunch:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Supper:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Works out at about 18-1900 calories. My maintenance is currently about 2300.

Post: #27

(12-02-2016 04:08 AM)H1N1 Wrote:  As has been suggested already, carbs are the key to gaining and losing weight. I keep my meat and vegetable intake pretty constant, and vary my carbs depending on whether I want to gain or lose weight. For example, if I want to gain weight, slowly, I eat 125gs of carbs with lunch and supper, if I want to maintain/lose a little bit of weight I eat 100gs, and if I want to cut weight quickly I eat 75g. For me, that's pretty much the only adjustment I make.

I've got a little softer the past couple of months as I've been busy with work, and I tend to indulge myself a little more at times of higher stress when it comes to quantity of food. I'm leaning out now, and a typical day's diet looks like this:

Breakfast:
50g porridge oats
200ml whole milk
70ml water

Lunch:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Supper:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Works out at about 18-1900 calories. My maintenance is currently about 2300.

This is a very masculine healthy diet that will result in long term health and fitness.

If you don't mind some constructive criticism -
Reduce the amount of Whole Milk to 70ml and increase the water to 200ml for your porridge oat breakfast.
Throw in a handful of mixed nuts and berries (rasberries, blackberries and blueberries) for extra flavor.

My reasoning:
1) Modern Milk has very potent estrogens, Whole Milk actually makes this worse because Fat is a very efficient carrier of Hormones through the intestinal tract.
- You may notice some slight masculinizing benefits when reducing your Whole Milk intake.
2) Berries are naturally very anti-estrogenic and provide a lot of health benefits.
3) Nuts indirectly positively impact Free Testosterone levels.

All in all I don't know if these changes will make a noticeable impact that you can consciously recognize, on a micro level though it will make a difference in the long term.

If anything it might be a fun change of pace for your palette.

Post: #28

(12-02-2016 10:04 AM)ScrapperTL Wrote:  

(12-02-2016 04:08 AM)H1N1 Wrote:  As has been suggested already, carbs are the key to gaining and losing weight. I keep my meat and vegetable intake pretty constant, and vary my carbs depending on whether I want to gain or lose weight. For example, if I want to gain weight, slowly, I eat 125gs of carbs with lunch and supper, if I want to maintain/lose a little bit of weight I eat 100gs, and if I want to cut weight quickly I eat 75g. For me, that's pretty much the only adjustment I make.

I've got a little softer the past couple of months as I've been busy with work, and I tend to indulge myself a little more at times of higher stress when it comes to quantity of food. I'm leaning out now, and a typical day's diet looks like this:

Breakfast:
50g porridge oats
200ml whole milk
70ml water

Lunch:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Supper:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy

Works out at about 18-1900 calories. My maintenance is currently about 2300.

This is a very masculine healthy diet that will result in long term health and fitness.

If you don't mind some constructive criticism -
Reduce the amount of Whole Milk to 70ml and increase the water to 200ml for your porridge oat breakfast.
Throw in a handful of mixed nuts and berries (rasberries, blackberries and blueberries) for extra flavor.

My reasoning:
1) Modern Milk has very potent estrogens, Whole Milk actually makes this worse because Fat is a very efficient carrier of Hormones through the intestinal tract.
- You may notice some slight masculinizing benefits when reducing your Whole Milk intake.
2) Berries are naturally very anti-estrogenic and provide a lot of health benefits.
3) Nuts indirectly positively impact Free Testosterone levels.

All in all I don't know if these changes will make a noticeable impact that you can consciously recognize, on a micro level though it will make a difference in the long term.

If anything it might be a fun change of pace for your palette.

Always appreciate constructive criticism - thank you for the advice.

Post: #29

Have you got any info about the estrogen in milk?

Post: #30

(12-02-2016 11:27 AM)glugger Wrote:  Have you got any info about the estrogen in milk?

Here is some lighter reading from physician Ganmaa Davaasambuu
http://www.news.harvard.edu/gazette/2006...dairy.html

and a more deep Scientific article @
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/

Post: #31

I disagree with the above. I say up your whole milk intake

http://www.bodyrecomposition.com/researc...view.html/

http://www.bodyrecomposition.com/muscle-...very.html/

Two of my favorite articles on milk.

I've lost substantial amounts of fat and made incredible muscle/endurance gains while drinking a half gallon of whole milk a day. I specifically use whole milk because studies have shown it to raise muscle protein synthesis higher than lower fat milk.

Our food nowadays is filled with problems. Pesticides in vegetables and fruit. I just get the high quality milk from the store. It says "Our farmers pledge to not use artificial growth hormones." I don't know if that means anything but its good enough for me.

Side note: I do a lot of endurance training, long runs and heavy rucks. Many of my buddies have complained of shin splints. I have not shared these same problems. I strongly believe this is because of my massive intake of dairy.

Post: #32

(12-02-2016 01:09 PM)MiscBrah Wrote:  I disagree with the above. I say up your whole milk intake

http://www.bodyrecomposition.com/researc...view.html/

http://www.bodyrecomposition.com/muscle-...very.html/

Two of my favorite articles on milk.

I've lost substantial amounts of fat and made incredible muscle/endurance gains while drinking a half gallon of whole milk a day. I specifically use whole milk because studies have shown it to raise muscle protein synthesis higher than lower fat milk.

Our food nowadays is filled with problems. Pesticides in vegetables and fruit. I just get the high quality milk from the store. It says "Our farmers pledge to not use artificial growth hormones." I don't know if that means anything but its good enough for me.

Side note: I do a lot of endurance training, long runs and heavy rucks. Many of my buddies have complained of shin splints. I have not shared these same problems. I strongly believe this is because of my massive intake of dairy.

Always good to see a credible opposing viewpoint.
Going to go through this information with a fine tooth comb.

Also some food for thought on the topic of estrogen and shin splints:
Milk is high in Calcium
Too Low Estrogen has been associated with joint pain and weaker bones.

It is possible that the average Red Pill man has very low Estrogen and higher Calcium needs due to our significantly unique lifestyle choices.

Estrogen from food sources might not negatively effect us at all compared to the general population.

Post: #33

(12-01-2016 07:17 PM)redonion Wrote:  

(11-30-2016 07:41 PM)Enigma Wrote:  

(11-29-2016 11:33 AM)redonion Wrote:  I am a big proponent of making one simple change to my diet whenever I want to lose or gain weight. It makes complying with your new diet very easy.

If I want to put on weight, I start drinking heavy smoothies in the morning - Whole milk, 2 scoops of whey, banana, a few tbsp of peanut butter, and some oats.

That smoothie alone is about 600 calories - you'll gain about a pound of bodyweight per week assuming you are eating at maintenance now.

Did Martha Stewart give you that recipe?

Add two raw eggs, a tablespoon of olive and coconut oil, and a splash of apple cider vinegar if you're not a woman.

EDIT: Also a little raw honey to offset the bitterness from the vinegar.

I second what Enigma said regarding the other additions. All are very healthy and the oils are full of good fats. There are actually threads on RVF specifically focused on coconut oil and ACV.

However, real men down their raw eggs straight, no chaser.

I'm not necessarily opposed to eating raw eggs straight, but they give shakes a creamier, frothier consistency.

Also, my biggest problem is that I'm really lazy about preparing food. I'd rather throw a whole bunch of shit into one shake because it's one less thing I have to make.

Post: #34

(12-02-2016 12:27 PM)ScrapperTL Wrote:  

(12-02-2016 11:27 AM)glugger Wrote:  Have you got any info about the estrogen in milk?

Here is some lighter reading from physician Ganmaa Davaasambuu
http://www.news.harvard.edu/gazette/2006...dairy.html

and a more deep Scientific article @
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/

Thanks for the links.
The scientific paper is summary of sorts of other papers available on the web.

I skimmed through the science one and these are points that I thought were important:
- with the increased use of 'vegetal flours' for feed, which are higher in estrogen, we have an increased chance of being passed to humans thorugh the food chain (i.e. grass fed is better)
-possibly causes cancer
-milk and dairy make up roughly 70% of the estrogens we'd receive from our diet.
- other sources are meat, eggs, and water.
-estrogen has a bigger effect on children, especially girls.
- Estrogen is needed (at some level) for male reproduction. Without it you're infertile.
- Estrogen is apparently good for preventing osteoprosis and atherosclerosis.
- a study on rats where they fed them estrogen showed reduction in sperm counts and motility.

So my take away from this is that there are no 'clear' problems caused to male adults by drinking milk, and that the benefits far outweigh any risks, especially in grass fed cows.

Post: #35

(12-02-2016 01:09 PM)MiscBrah Wrote:  Side note: I do a lot of endurance training, long runs and heavy rucks. Many of my buddies have complained of shin splints. I have not shared these same problems. I strongly believe this is because of my massive intake of dairy.

The most common cause of shin splints comes from overtraining. It is just a sore muscle (anterior tibialis) that can be trained like anything else!

Post: #36

The honest answer here is, your diet is astoundingly clean.

So, with that in mind eat more "bad" foods. Enjoy a McDonalds burger every now and then, eat a fat heaping pile of meat, when you get food look for the "full fat" version of said food.

Just eat lots of good proteins. You'll up that weight in no time.

Post: #37

Ok...

A little back ground on me. I'm 26, 6'2, 250 lbs. I used to be 184, but trained and ate my way up to 250. I bench 4 plates. I'm very qualified to give you advice because I have walked the walk.

First place, you need to quit this cauliflower and spinach thing you're on. You need at least 6000 calories a day, with plenty of protein, carbs and fat. Don't worry about gaining fat, you can diet it off in 3 months if it bothers you.

Start lifting 3x a week and quit the cardio. Do mark rippetoes starting strength program the way it is written. Buy the book. Lift hard.

You gotta eat some damn food. Protein shakes, gallon of milk a day, hamburgers, chicken Alfredo, ect. Eat 4 honey buns and drink 32 ounces of milk.

You will never gain weight like you want till you start eating the way you never did. Fuck clean eating, you need some mass so you dont look so damn fragile.

Post: #38

(12-06-2016 04:36 PM)Steelex Wrote:  Ok...

A little back ground on me. I'm 26, 6'2, 250 lbs. I used to be 184, but trained and ate my way up to 250. I bench 4 plates. I'm very qualified to give you advice because I have walked the walk.

First place, you need to quit this cauliflower and spinach thing you're on. You need at least 6000 calories a day, with plenty of protein, carbs and fat. Don't worry about gaining fat, you can diet it off in 3 months if it bothers you.

Start lifting 3x a week and quit the cardio. Do mark rippetoes starting strength program the way it is written. Buy the book. Lift hard.

You gotta eat some damn food. Protein shakes, gallon of milk a day, hamburgers, chicken Alfredo, ect. Eat 4 honey buns and drink 32 ounces of milk.

You will never gain weight like you want till you start eating the way you never did. Fuck clean eating, you need some mass so you dont look so damn fragile.

Are you really advising him to stop eating Cauliflower and Spinach?
To eat 6,000 calories a day?
Stop doing Cardio altogether?

Post: #39

Yes. Absolutely.

6000 calories a day isn't that much in the grand scheme of things. He's 6'7, he needs to be like 300 lbs just to look reasonably jacked. That means very calorie dense foods.

Post: #40

(11-29-2016 05:43 PM)Hannibal Wrote:  The argument of white rice versus brown rice is basically a toss up.

I like white rice because it tastes better, doesn't take as long to cook, and it simply agrees with my digestion.

Brown rice is full of phytates, an antinutrient, which fucks your body's ability to absorb essential micronutrients like zinc and whatnot.

Some folks deal with phytates better than others, I am not one of them.

However brown rice has more fiber and nutrients, supposedly. I don't get the majority of my vitamins from grains so I don't care, white rice all the way for me.

OP, if you want some books on bodyweight training I can PM you a few of the better ones. I've spent more than enough time sifting through the shitty books to know which ones are worth reading. Another tool in the toolbox.

I seem to like white rice better, just easier to cook and mix with other foods. I have been adding coconut oil to it for extra calories. Will send you a PM on the books.

(11-29-2016 07:30 PM)deerhunter Wrote:  frozen-ace, If I remember right you are in a remote village. There is a reason why the natives used to dip all there meat in seal oil, for the calories. Now it is soda and flour out there making them fat. Old pictures of those guys show people who were ripped.
If you are just eating muscle meat and a little fat from the animals you are probably not getting what you need. The brains, organs, and cavity fat are necessary. Eat all that fat on the back and rump. If you have a grinder just put it in with the meat and make burger. Just muscle meat and vegetables won't cut it. https://en.wikipedia.org/wiki/Protein_poisoning

I would suggest going to Costco and buying a bunch of coconut oil and white rice the next time you are in Anchorage. Just go to the post office and mail the stuff to yourself in boxes like everyone else in the village does. I love potatoes and think they are great but too heavy and get wrecked if frozen.
Also Salmon and Hooligan have a lot more fat if you can stock up when they are running.

I've tried seal oil one time, that stuff is like gold. It is still around in the coastal regions, but it takes a lot of work to make, and seals aren't the easiest to harvest, so those that do have it generally keep it to themselves. I'd never heard of a hooligan, but someone actually gave me a big sack of those a few weeks ago, said it was the king salmon of white fish. It was called something else, but the picture looks the same.

(11-30-2016 09:37 AM)Mjölnir Wrote:  I would like to say that, if you're truly an ectomorph, I really doubt that you'll be able to eat the necessary amount of brown rice you need to get the caloric surplus.

Yes brown rice has more fibers, the glycemic index is lower, you won't have such big insulin spikes and all, but.. You can all the health benefits from other sources.

Just eat white rice + beans, if in your lunch and dinner you're eating as much rice and beans you can, you'll gain weight. Thats how I've put on 10 kg when I was 15-16 living with my grandmother and couldn't control what I ate. Plus, beans are a great source of vegetable protein.

OP, I'll send you a PM with a recipe to a weightgaining mixture I make when bulking.

Yes, really an ectomorph. Still waiting for PM. Would be interested in seeing the recipes you use.

(11-30-2016 07:41 PM)Enigma Wrote:  

(11-29-2016 11:33 AM)redonion Wrote:  I am a big proponent of making one simple change to my diet whenever I want to lose or gain weight. It makes complying with your new diet very easy.

If I want to put on weight, I start drinking heavy smoothies in the morning - Whole milk, 2 scoops of whey, banana, a few tbsp of peanut butter, and some oats.

That smoothie alone is about 600 calories - you'll gain about a pound of bodyweight per week assuming you are eating at maintenance now.

Did Martha Stewart give you that recipe?

Add two raw eggs, a tablespoon of olive and coconut oil, and a splash of apple cider vinegar if you're not a woman.

EDIT: Also a little raw honey to offset the bitterness from the vinegar.

Good idea, will add some ACV to the mix!

(12-05-2016 12:54 PM)The Beast1 Wrote:  The honest answer here is, your diet is astoundingly clean.

So, with that in mind eat more "bad" foods. Enjoy a McDonalds burger every now and then, eat a fat heaping pile of meat, when you get food look for the "full fat" version of said food.

Just eat lots of good proteins. You'll up that weight in no time.

Yea, I started to relax what I eat. Was very strict before, now I'm trying to be looser and more flexible.

(12-07-2016 09:16 AM)Steelex Wrote:  Yes. Absolutely.

6000 calories a day isn't that much in the grand scheme of things. He's 6'7, he needs to be like 300 lbs just to look reasonably jacked. That means very calorie dense foods.

I don't think I can hit 6,000 (at least not right now), I'd have to live inside a Costco store to make that happen!

Post: #41

Ok, why not?

9 Oreos and 16 ounces of milk is 800 calories. Down a couple tablespoons of olive oil with that.

A bagel and peanut butter is like 600.

Eggs are 70 cals each and it's like 5 bucks for 60 eggs.

A honey bun is like 400 and you can get a 10 pack for like 2 dollars.

Rice is so cheap it's almost free.

You can definitely eat 6000 calories a day for 100 bucks a week if you actually try. You just have to quit making excuses.

Post: #42

Why not just drink a gallon of milk a day on top of the food you already eat. That should give you over 2300 calories and over 120g of protein alone.

And what is a gallon of milk in the states, like 3 bucks? I can't think of anything easier than that unless you are lactose intolerant.

Post: #43

Frozen Ace since you live in the Alaska Bush then I can only imagine how meager your shopping choices are. What exactly is your shopping selection like up there? Is there a little general store or do you have to do bulk orders flown in? Are you on an Indian reservation sort of deal? If you outline what you have access to then maybe some of us can chip in with some more specific ideas because obviously some of the veg or dairy you could be enjoying in a city isn't available to you.

Post: #44

(12-12-2016 05:57 PM)Sidney Crosby Wrote:  And what is a gallon of milk in the states, like 3 bucks? I can't think of anything easier than that unless you are lactose intolerant.

Lower 48 is $2-$3a gallon, and maybe $5-$6 if you buy local or organic. Where I live it is about $16 a gallon.

(12-12-2016 06:57 PM)komatiite Wrote:  Frozen Ace since you live in the Alaska Bush then I can only imagine how meager your shopping choices are. What exactly is your shopping selection like up there? Is there a little general store or do you have to do bulk orders flown in? Are you on an Indian reservation sort of deal? If you outline what you have access to then maybe some of us can chip in with some more specific ideas because obviously some of the veg or dairy you could be enjoying in a city isn't available to you.

It is pretty much a reserve with a small store. Ultra expensive-
potato (often borderline)
onion
apple
cabbage
rotten banana
inconsistent- pear, cucumber, rotten avocado
brown rice
white rice
oats
beans
frozen bag of vegetables
milk
cheese
bread
frozen meat (chicken, beef, reindeer)
cigarettes
junk food

Lots of wild game meat around.

I usually buy frozen vegetables at the store (and occasional fresh produce), and recently started buying the rice and oats. When I pass through town I usually put together a box of non-perishables (like protein powder) and mail to myself.

Post: #45

You need to move.

Post: #46

Milk powder!

Post: #47

Anyone know of chemicals that increase appetite?

Upon waking up I have a very small appetite. Ive tried GHRP 6 + CJC 1295 which is a great combo to increase appetite but injecting in the morning is a pain in the ass for various reasons.

Is there an oral chemical, preferrably non natural, that would give some nice hunger pangs ?

Hard to gain weight when you miss out on a calorie dense meal first thing in the morning.

Post: #48

Rather than chemicals, which sound like a terrible idea, if you want to increase your calorie intake but struggle with food quantities, then you should try drinking your calories.

Two glasses of gold top milk (also delicious) is 300 calories and 15g of protein. Everyone can fit a couple of glasses of milk into their day. Particularly on waking up when you may not be hungry, but you are most likely thirsty.

If that doesn't do it for you, smoothies with protein powder etc are extremely easy to drink, and can be made calorie dense without the chore of eating by adding peanut butter etc.

Post: #49

(09-22-2017 01:24 PM)H1N1 Wrote:  Rather than chemicals, which sound like a terrible idea, if you want to increase your calorie intake but struggle with food quantities, then you should try drinking your calories.

Two glasses of gold top milk (also delicious) is 300 calories and 15g of protein. Everyone can fit a couple of glasses of milk into their day. Particularly on waking up when you may not be hungry, but you are most likely thirsty.

If that doesn't do it for you, smoothies with protein powder etc are extremely easy to drink, and can be made calorie dense without the chore of eating by adding peanut butter etc.

Trust bro, Ive done everything ( plus im lactose intolerant). Thats why I resort to chemicals.

No "natural" method could close to the GHRP6 + CJC 1295 stomach growling feeling.

Post: #50

Just do the ghrp6