Hey, so I am doing a barbell strength program, Westside for skinny bastards 3, and I am wondering what any of the more experienced hackers would recomend nutrition-wise. My goals with this program are to increase my muscle mass, and put on some weight, hopefully more muscle than fat(as everyone hopes when "bulking," I assume)
I'm 5'7", male, 17, and 113 or so pounds, coming from a background of doing HIT workouts 6x a week(P90x, Insanity, P90x2) so this more traditional weight training is new to me..
Up until now I've always had a fast acting carb+protein mix post workout, but now I'm wondering if that is the best option given the change in my workouts.. Can anyone clarify this for me?
IE: what should my base diet look like, and what would you advise post workout for this type of training? (I generally work out first thing in the morning, but will be doing it in the afternoon at around 3 pm one day a week)
(FYI, I also do sprints or some other HIIT once or twice a week, on my non-lifting days)
asked byJdoane (88)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 22, 2013
at 07:40 PM
Q: Joe, Can you post a sample skinny bastard diet to go along with your program? I’m a 16-year-old kid preparing for next football season. I’m 6’1", 162 lbs. It’s hard for me to eat breakfast because I still take the bus and I’m always running late. Plus the school lunches are gross and unhealthy. I don’t know what to do. My dad bought me a box of 50 Met-Rx shakes. They don’t really have a lot of calories, but can I use them?
Please help, coach!!
A: I don’t mean to be rude, but before I help you out I want to get something off of my chest…in your email, you come off as lazy. If I’m wrong, I apologize. By saying “it’s hard for me to eat breakfast because I still take the bus and I’m always late” …that makes me wonder how dedicated you are. My 1st response to you is, “Stop running late and wake up earlier!” Seriously, I hate when kids tell me how bad they want to gain weight & then I spend the time to help them and they complain to me that “they don’t have time” or “that’s a lot of food”…boo friggin’ hoo! If it were easy, everyone would be jacked. If you want to be a skinny bastard the rest of your life, don’t listen to me…if you want to get bigger & stronger, read on…
Although I don’t like writing online diets for kids I don’t know anything about, I will give you a sample diet that we use with many of our skinny high school kids. This diet is very practical, inexpensive & easy to follow. The only supplements that I would recommend to start are a meal replacement shake, protein bars & protein pudding (I actually consider these 3 recommendations food, not supplements). These act as “fast food” for high school kids who are in school and aren’t allowed to eat or drink in class. Here you go…
Breakfast – Met-Rx shake with 1 tablespoon of olive oil mixed in (Mix this in a tupperware shaker and drink it on the bus. This should take you 20 seconds to make. And don’t worry; the olive oil doesn’t ruin the taste of the shake.) Snack – Zone bar, GROW bar or MoJoe Energy bar (coming soon). (Eat this in the hallway in between classes before lunch.) Lunch – Peanut butter & banana sandwich on whole wheat, 1 container of InStone high protein pudding, 2 small cartons of skim milk (I recommend buying the InStone pudding because it doesn’t have to be refrigerated and it’s a convenient way to get an extra 20 grams of protein in your “brown bag” lunch that you have to store in your locker. Most schools sell skim milk cartons so you can buy that at school.) After school – Turkey, roast beef or grilled chicken sandwich with lettuce, tomato & mustard on whole wheat or rye bread. 1 bag of baked chips. 16 oz. of water. Post-workout – Met-Rx shake with 2 rice crispy treats Dinner – Eat whatever your mom/parents cook…and eat lots of it!!! (Unfortunately mom & dad pay the bills, so you’re going to have to eat what they want for dinner. In this case, it’s better to be a skinny bastard than a fat bastard. You can probably get away with eating anything, so don’t worry about it…just eat a lot of it!) Before bed – Met-Rx shake mixed with 1 tablespoon of olive oil
This sample diet is as easy as it gets. If you follow this diet in conjunction with my WS4SB template, you WILL get big & strong. The only question is, “How bad do you want it?”
You can lead a horse to water, but you can’t make it big & strong…or something like that…
on August 22, 2013
at 07:38 PM
Joe defranco reccomends tonnes of carbs. Are you a skinny bastard or fat bastard? His advice is different for both and he has another program variation for older guys not aiming for athletic performance called washed up meathead, I think that too comes with different diet advice.
I think if you are skinny you should be getting at least 50% of your calories from carbohydrate.
If you want to do this paleo it will be pretty easy if you plan it out and have a few bucks to spend of supplements will help as far as ease of execution goes.
Your best bet would be something like chicken and veg/fruit with some basmatti rice around 4-5 times a day and a post workout shake with some whey isolate and waxy maize or virtago or whatever it is called.
Which program of the three are you doing and which day split and version of it?
on July 25, 2013
at 03:26 PM
Fun fact: when you're bulking, food timing doesn't matter (honestly, food timing doesn't matter unless you're body building; even then, it's verging into bro-science territory, as most studies have found inconclusive results about the effectiveness of nutrient timing).
For bulking, don't worry about whether your calories are coming from carbs, fat, or protein. Just make sure you're getting enough CLEAN calories; focus on sources that you digest well, contain plenty of minerals, vitamins, and micronutrients, and won't throw O3:O6 ratios out of whack. Eating crappy food while bulking will make getting more calories in easier for a time, but it'll mess with your performance and gut flora in a way that will make long-term improvement a lot harder.
I've found my best sources of added calories are starchy tubers, plantains, fruit (less focus on fruit since the fructose isn't converted very efficiently into muscle glycogen), heavy cream, and kefir (fermented milk, because I don't tolerate regular milk well due to the lactose). You may be able to tolerate other foods (white rice and milk are solid choices as well, just don't work for me), so experiment to see what works best.
Finally, track your calories for the first week or so; you may find you're not eating as much as you thought you were (or need to). Based on this calculator, you'll need about 3100 calories a day to gain a pound of lean muscle mass a week: http://weightgaincalculator.com/process.php (I used 15% for your body fat % and assumed you wanted to gain about a pound a week.)