Post: #1

I have good definition but quite a small frame for a 6ft guy. I used to workout with Calisthenics 3 times a week, but this has never helped me increase in actual size.
I joined a gym 6 weeks ago and started with a personal trainer to teach me how to use the machines for compound body movements. He also gave me some ideas about what I need to be eating in order to gain size.
I am happy with my routine and am making gains slowly but surely, however I have a few dietary questions which always seem to have mixed messages when researching online.
1 month into my routine I started getting dizzy spells, not just after heavy lifts but walking down the street. I went to the docs to get checked out and he noticed slightly raised blood pressure and cholesterol levels (I don't think they are related to my dizzy spells). He isn't too worried and since then the symptoms have eased of slightly (I am concentrating alot more on my breathing in the gym which seems to help). This is a separate problem which I need to figure out on my own but now I have discovered I might have a high cholesterol as a result and it has got me thinking about the initial advice I got from my trainer with regards to what I need to be eating.
I have a ridiculously fast metabolism and have been eating like a horse the last 6 weeks and have only gained 2 pounds. SO that gives you some idea about my body type. I have never had excess body fat in my life.... but I want to get big!
So here lys the problem. I am consuming alot of stuff I wouldnt normally eat. Cheese, Eggs, Whole fat milk, 4 scoops of Whey protein a day, Red meat twice a week... all that sort of stuff. I am never hungry anymore because Im just trying to eat as much as possible. In the past I have always understood that a diet high in fats is bad for your cholesterol, but on the other hand my trainer says I need to be eating anything and everything if I hope to be making any real gains in the gym. Half a stone and I'd be happy and I seem to be a long way off that.

I having many thoughts floating around my head about what I should and shouldn't be doing at this early stage in my mission but my initial question is is it bad to be consuming this much protien/fat rich foods like whole milk, cheese, whey, red meat, Bread pasta etc etc in order to help my gains? Some sites say to avoid whilst hardcore bodybuilders say take as much as you can (especially if you are a skinny guy).

Post: #2

get starting strength by Mark Rippetoe or 5/3/1 by jim wendler. I know you can find older versions of 5/3/1 on Google if you look hard enough. Though I don't mind shelling out $25 for it because it is super good. As for eating, I hate to say it but you are probably not eating enough. You clue us in when you say you eat red meat twice a week. Your trainer is right that you need to eat more. I have a book that's helped me get more protein in my diet, such as whey and cottage cheese shakes with flax seeds.

Post: #3

I have the same physiology, it's a consumption rate issue.

You have to work out a way of viciously increasing your consumption rate. Chugging bulking shakes could be part of it. Eating at least 4 meals per day, through the easiest means necessary, has to be a part of it.

If I could get access to a ghrelin mimetic I'd be on it right now, but I can't because of my situation. Basically, you need to think "extreme". A bit more here and a bit more there leads to zero change. Only extreme, vicious and sustained changes can shift your weight.

Post: #4

I'm also a hard gainer but I've never been a huge fan of bulking. You see, building your body is like building a house. If you give the workers a million bricks a day, that won't make them lay bricks any faster, the remaining ones will just accumulate, get the metaphor? As long as you are on a slight caloric excess and you're getting a decent amount of protein in your diet you'll be making gains (4 scoops of whey protein a day + some meat sounds crazy btw). Anything extra will just cost you money and increase slightly your bf %.

You mention your personal trainer explained how to use isolation machines... while they can have a place in any routine I'd advice to focus on the compounds (Squat, Deadlift, Bench press, military press...etc) you say you're happy with your routine, so maybe you're already doing them. The reason I prefer strength straining is that it's very easy to see if you are progressing or not (i.e if you're gradually lifting more weight than before).

Going back at the diet, don't listen to the bro science, gains will come slowly, it's just the way it is. I'm pretty sure you're eating too much already, there's no need to eat "as much as you can". Just eat normally until you're full, most of the food we eat nowadays is packed with loads of calories anyways:

http://www.nytimes.com/interactive/2014/...0002&abg=1

Instead of overthinking your diet, focus on the training and make sure you're on a slight caloric excess.

Post: #5

Go to myfitnesspal.com and enter in your entire meal for the past day or week. Telling us you ate x,y, and z isn't enough. I can guarantee you your protein levels are lower than you think they are. Not to mention it will take 8-12 months for noticeable gym gains to start. Just keep at it.

Also, get a program that works different compound muscles on a 4-5 day split.

You may want to consider drinking 1% milk and adding more Greek yoghurt, peanut butter, turkey sausage, bacon, and nuts into your diet.

Remember the more protein means less food you ultimately have to eat.

A small tip I can offer that helped me too. Instead of a whey protein shake get a casein one instead. Drink this before you go to bed so your body has a slow drip of protein while you sleep.

Tell your trainer to get you off of those isolation machines. From my own experience, isolation movements are useless for guys like us until we build some foundational strength using the big compound lifts. Get your form squared away on all the big lifts first.

Post your routine as well as a myfitnesspal.com breakdown of your diet.

Post: #6

Cheers guys. Just to say I am definitely doing compound exercises, not isolated. I am hitting the gym 3 days a week 1-2 hour per session - barley enough time to recover. My body is under going a tremendous amount of strain and with the amount I am eating it is no wonder I am getting dizzy. I know now its going to be at least 6 months before I get there but thankfully I am finding more benefits from a strict gym regime than just looking good.
But regarding my initial post my main concern was to understand if it is bad for my overall health to be consuming such vast amounts of high fat foods. According to almost every source I really need this stuff if my body is going to grow, but I do not want to jeopardise my overall health long term heath... i.e. cholesterol and blood pressure which are directly associated with a body builders diet.

Post: #7

You shouldn't be worried about "high fat" foods so long as your lifting heavy. Just concern yourself with high quality whole foods high in protein regardless of fat content. So long as your lab reports don't say, "warning you have high blood pressure!" you won't have to worry about it.

Remember the fat in organic butter and olive oil is better than the fat in margarine and vegetable oil.

Lift heavy and your appetite will guide you to what you need. Not to mention your metabolism will burn through the fat.

Post: #8

Most of the recent studies I've heard about show that the lipid hypothesis for heart disease has no basis in reality.