unwanted gains

[Lady C]

You didn't metion veggies or fruit. Only have rice, pasta, potatoes, breads, etc. pre & post workout. Otherwise, your meals should be veggies & protein.

Detailing out your meals will help us help you.:

[getaway]

Meal 1: Pop tarts, Milk or Cereal and Milk + Fat free yogurt
Meal 2: Bar, Water, Yogurt, 4 Fig Newtons, PBJ Sandwich or Roast Beef Sandwich
Meal 3: Rice + Chicken, 3 drumsticks, 1.5 cups rice?
Meal 4: Same as meal 3
Meal 5: Whatever is for dinner, inbetween meals i eat bars and such, probably 3 max per day?
Meal 6: Cup of Milk + Fruit

[Lady C]

You are eating too many processed and starchy foods.

Eat the rice in either meal 2,3 or 4 but not all of them. Replace the rice calories with veggies. Meals 1 & 6 need more protein from food not bars. Consider adding more essential fats too.

[.V.]

LC has given you some great advice.

I'll be a bit more specific on meal 1. Pop tarts and cold cereals, although excellent fuel sources for power training when strength is the goal and you don't care about getting fat, are in fact physique killers.

I've seen one man that eats cold cereal with a protein shake each morning and looks great. Only one. And I don't know if he's actually eating that anymore.

My suggestion, start your day with lean protein ie egg beaters or egg whites, and some kind of lean meat such as tenderloin or lean ham. For your am carbs, have some grits or oatmeal. If you aren't afraid of eating a little fat...go for a whole egg or two.

[getaway]

those are great suggestions, but i think i should just cut down calories on calories and high fat foods, i mean, im a ecto teenager who's active and works out, and i go to school too, so im up pretty late right now studying for exams so those egg breakfasts are a definite no can do, and ill be working summer, possibly mornings too, but ive already taken measures cutting down on the bars and side foods, from now on, ill just substitute them with fruits or meat. as for processsed foods, did you mean the bars? since i live with my parents i cant really control what i eat, its just basic meals, meat+carbs+veggies. i appreciate your suggestions, but i dont want to go to extremes and start losing muscle, since for an ecto its easy to lose rapid weight, i want to slowly just add lean mass while depleting the fat.

[LiftGirl]

Originally Posted by getaway

those are great suggestions, but i think i should just cut down calories on calories and high fat foods, i mean, im a ecto teenager who's active and works out, and i go to school too, so im up pretty late right now studying for exams so those egg breakfasts are a definite no can do, and ill be working summer, possibly mornings too, but ive already taken measures cutting down on the bars and side foods, from now on, ill just substitute them with fruits or meat. as for processsed foods, did you mean the bars? since i live with my parents i cant really control what i eat, its just basic meals, meat+carbs+veggies. i appreciate your suggestions, but i dont want to go to extremes and start losing muscle, since for an ecto its easy to lose rapid weight, i want to slowly just add lean mass while depleting the fat.

Your problem isn't too much fat in your diet. I agree with LadyC that your problem is too many processed foods like Fig Newtons and bars. If you want to add muscle and lose fat, you have to feed your body real foods.

[Lady C]

Hmm . . . . you ask for advice. When advice is given, you quickly dismiss it saying I don't want to change that. You don't want the fat but don't want to change your diet. You can't have both. Word of caution - Just cutting back may not work. You need LOTS more veggies, less starches and more balanced meals.

[Cort]

Originally Posted by getaway

those are great suggestions, but i think i should just cut down calories on calories and high fat foods, i mean, im a ecto teenager who's active and works out, and i go to school too, so im up pretty late right now studying for exams so those egg breakfasts are a definite no can do

Well, you can microwave eggs with some oatmeal in another dish in a minute or two if you really have to. They sell plastic devices for it in most grocery stores. They don't taste as good that way, but I used to cram down 2 eggs and some oatmeal in about 5 minutes before I had to rush off to school in the morning. Now, if you only like eggs cooked a certain way, well, they take like 5 minutes or less to cook in a skillet. Toss 'em in between two slices of whole grain bread, throw the skillet in the sink with some soap and water in it, and off you go :. If you need a couple of extra minutes, set the alarm a bit earlier. I work 20-40 a week, go to school full time, excercise 5-6 days a week, hang out with friends, and there's always time for breakfast.

Are you sure you're an ectomorph? You may just be young and growing, so I wouldn't place too much faith in what you think your body type is at this point. You've put on 45 lbs in a fairly short period of time, and you're gaining weight (and a substantial amount of fat, apparently?) on only 3000 calories a day. If you fit the typical ectomorph bodytype, that would be unlikely, at best. I can't even gain weight on that at 10 lbs heavier than you, and I'm no ecto.

Anyway, just keep in mind that calories are not equal when it comes to food. It is a set measurement of energy, but how they are put to use by your body depends upon the source and how efficiently it can put said energy to use after digestion. Eating healthier foods (people will debate what's healthy a lot, but most will agree that poptarts aren't) can make a big difference, even if you wind up taking in the same amount of calories. For you, it may be just the difference you're looking for if you're trying to bulk without gaining much fat.

[getaway]

well, ive been skinny all my life, wasnt really interested in eating, loved running in elementary and middle school and ive always had a small frame, so i went with ecto. and i appreciate your advice, and ill try it and see how it goes.

[getaway]

btw, since summer is coming up i have no access to my schools weight room, so ill be doing basic, but hopefully heavy resistance training this summer, i was just wondering if this is enough 2 excersises per muscle group, 5 sets, 4-8 reps.

[.V.]

5 sets of 5 reps would be plenty. Or even 1 set of 15 for two weeks. 1 set of 10 for two weeks, then 3 sets of 5 for two weeks. followed by two more weeks of 3x5.

[Motivated]

Originally Posted by a_welch503

LC has given you some great advice.

I'll be a bit more specific on meal 1. Pop tarts and cold cereals, although excellent fuel sources for power training when strength is the goal and you don't care about getting fat, are in fact physique killers.

I've seen one man that eats cold cereal with a protein shake each morning and looks great. Only one. And I don't know if he's actually eating that anymore.

My suggestion, start your day with lean protein ie egg beaters or egg whites, and some kind of lean meat such as tenderloin or lean ham. For your am carbs, have some grits or oatmeal. If you aren't afraid of eating a little fat...go for a whole egg or two.

I dont think there is anything wrong with Wheaties in the morning or a bowl of FiberONE.........or perhaps even Kashi or Special K -- especially with a protien shake.

Am I mistaken?

[LiftGirl]

Originally Posted by getaway

btw, since summer is coming up i have no access to my schools weight room, so ill be doing basic, but hopefully heavy resistance training this summer, i was just wondering if this is enough 2 excersises per muscle group, 5 sets, 4-8 reps.

Definitely, especially if you choose compound exercises and stick with the basics.:

[getaway]

Alright, so the measures I've taken are as follows:

Cut out processed foods, no more bars, just meals, nothing on the side. At All. (I don't take any supplements or protein, I'll substitute it drinking 3 cups of milk a day, 1%=30g protein) I've also added an extra workout day to my week so now I work 3x a week resistance training. I also do 2 cardio sessions a week. Are these enough to die down the fat, maintain or maybe even promote muscle growth?

[.V.]

Now THAT is starting to look like a plan.Of course if you need it, a whey/milk/banana - or some other protein/carb shake right after your workout shouldn't do you any harm. But whole foods ARE best.