Well, I posted a while ago, but, my topic was a pretty generic title, so, some of this will be pasted, while other parts might be a bit modified now.

Ok, well, I'll give a bit of an intro, 18, 6' 2" at 160 pounds. Insanely hard to put any weight on. I train BJJ and MT/boxing. I trick (or at least try to, not the best :P) I've been wanting to lift weights for awhile, never got around to it, but, I'm wanting to change that since I need some stronger legs for explosiveness and to stop being pushed around so much at BJJ since pretty much even the smallest guys weigh 160. I've been looking at some routines for awhile, and these ones are what I have noticed. http://www.t-nation.com/readTopic.do?id=459533

http://www.t-nation.com/readTopic.do?id=459321

http://forums.johnstonefitness.com/s...04&postcount=3 (http://forums.johnstonefitness.com/showpost.php?p=304&postcount=3)

Anyway I can modify them to get in some deadlifts too? So far I'm somewhat leaning to the routine posted by Schteevie. I'm not so much into isolation lifts, more into compound lifts, since they would be getting all my muscles working.

I also want to do some olympic lifting, but I can't really find any places for it..maybe once I get into weightlifting for awhile I will look around more.


I eat pretty healthy, at least in the sense of, no fast food, no junk food, no pop etc, but, I've been trying to ramp up my caloric intake. I need to find some cheap good quality food tho hah. I eat my meals, 1-2 plates, sometimes its with 1-2 chicken breasts, with veggies and rice, for dinner, I'll still be snacking all night until I go to bed...

I just showed my mom Chicanerous's 4300 Calorie meal plan http://forums.johnstonefitness.com/s...ulking+routine (http://forums.johnstonefitness.com/showthread.php?t=28262&highlight=bulking+routine)
and my mom said, "That doesn't look like much.". No joke. He fits in a little more meat then me tho. Honestly, his is about the closest to what I eat I've found. Maybe help curb the snacking also. I love fresh rye bread, sometimes I'll eat a whole loaf of bread, I just calculated that out and it's 1200 calories.

Some points for me, I love fruit, it's like crack for me. Cheese also, but I try to keep the consumption down. I like cottage cheese. I like milk, I can't really stand skim milk, its like water to me, I drink 2%, SHOULD I switch to a different type? As I can drink from 0-2 liters of milk a day.

Money, try to get it as cheap as possible too hah.

Someone said something about a spinach salad, similar to something my mom makes occasionally, spinach with strawberries, red onion, the dressing, not so sure about, most likely not so healthy..mayo, half and half..
Add some beans.
I noticed there was no pasta in there at all..I like pasta, but, I have no clue how to make some good healthy tasty dishes with it..

I don't like salmon in a can too much, but recently, tried some uh..well.. frozen fillet, cooked on a pan in oven, marinated in something, skin stuck to pan and the salmon came right off easy, was very good, substitute that in once in awhile? Since theres red meat everyday?

I've been trying to get my plan to around 40/40/20, but, not quite able to, then again, over 2 grams of protein per pound, is that a bit of overkill? That's only at 36% protein..

Anything to suggest changing? I most likely will be eating a little more fruit most days, but, just to make sure I am eating fruit everyday.

Used Chicanerous's plan to somewhat structure mine, as you can see.

1 cup oatmeal (145 - 6 / 25 / 2)
6 oz chicken breast (187 - 35 / 0 / 4)
1 medium banana (109 - 1 / 28 / 1)

8 oz steak (447 - 66 / 0 / 18)
1 cup long grain brown rice (216 - 5 / 45 / 2)
2 cups broccoli (87 - 9 / 16 / 1)

6 oz chicken breast (187 - 35 / 0 / 4)
6 oz sweet potatoes (110 - 2 / 25 / 0)
1 cups broccoli (44 - 5 / 8 / 1)

8 oz chicken breast (249 - 47 / 0 / 5)
1 oz walnuts (185 - 4 / 4 / 18)
6 slices rye bread (404 - 13 / 75 / 5)

8 oz whitefish (390 - 55 / 0 / 17)
2 cups caesar salad w/ romaine (335 - 11 / 12 / 28)
0.5 tbls extra virgin olive/flaxseed oil (60 - 0 / 0 / 7)
6 slices rye bread (404 - 13 / 75 / 5)

2 eggs (154 - 13 / 1 / 11)
1 medium banana (109 - 1 / 28 / 1)
3/4 cup cottage cheese (150 - 20 / 4 / 6)
0.5 cup blueberries or another fruit (41 - 0 / 10 / 0)


Total: 4012 - 343 P / 357 C / 136 F
Ratio: 36% P / 32% C / 32% F

I hope some people have some good insight hah.

Edit: Also, what is there a concensus from you guys on brewers yeast?
http://www.swansonvitamins.com/wcsstore/Swanson/en_US/images/ItemImages_SW/images_Sf/SW329_sf.jpg

Any workouts on t-nation should be fine. TBH, the most important thing is to just get in there and lift (as long as you have a decent concept of sets, reps, rest etc.). There's a million ways to lift weights, only one way to gain weight though - eat lots and eat smart. Be sure to add deadlifts, they're the precursor to overall explosive gains in many bodybuilders' opinions.

As for the milk, if you can't stomach skimmed just stick with what you're drinking. The fat calories are pretty worthless in semi-skimmed and whole milk, but if it helps you drink the stuff then go for it.

I don't think there's any need to have 40% protein on a 4000+ calorie diet. I think you could switch it up to 50/30/20 and get the same results, and it would cost a hell of a lot less too.

Good pasta meals - try pasta with tuna, lowfat mayo and sweetcorn.

Well, I sprained my ankle a little while ago, healing so it's good..but I'm not doing anything other than ROM/flexibilty for the ankle right now :(

I'm wondering, I'm looking to replace one of the times I eat chicken breast, with non meat, but want to try and keep the calories high. What is something I could add in, or a group of similar recipes/group of similar nutrients? The pasta with tuna and lowfat mayo is something my mom used to make quite frequently :P
Thinking of some simple pasta / beans to add in there.

Your goals are added mass as well as strength, right?

How many hours a week do you train BJJ/MT? If you're doing 2 hour BJJ sessions 3-5 times a week, then your calorie needs could be quite different.

Yes, strength and mass, strength, so I don't get pwnd/more power in tricking, mass, just so I have a bit more weight to throw around, and somewhat of a better body (damn ectomorphic body).

Right now, not so much training, because of the bummed ankle..During uni, I was at the gym nearly every day training either MT (1 hour) or BJJ (2 hours) sometimes a second class in the day. During my break, for a month, I was there everyday 2x a day(except the 2 days there were only one class).

That's kind of the schedule I thought you might have. When you're in full training mode, your total calorie requirements to add size are going to be through the roof.

Definitely learn to love your carbs. You're going to want to come up with some pasta dishes that you enjoy. :eat:

I think I'm going to add a can of beans a day, also a pasta meal everyday, I could most likely add the tuna+mayo pasta salad once a week or so, and hopefully find a couple more good recipes, I don't know many good pasta recipes, or at least, healthy ones, more for special occasions. It's pretty much tuna+mayo and spaghetti :P I will try to edit my plan to reflect the changes when I get back from uni.