Trying to bulk, here is my Diet, Need Help!!

[kry]

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Here's what it looks like, it's not great as you can see, this is why I need help. I find myself stuffing my face, but from reading here I realize I probably need more. I can't get my appetite up too eat anymore.

5:30am Meal 1 - 3 strips of turkey bacon, 1/2cup egg whites, 2 whole eggs, 1cup of ezkiel cereal, 1 glass of skim milk. (approx. 45 grams protein, 100gram of carbs)

8:00am Meal 2 - 1 cup of rice, (ground chicken or beef 100grams) (25 grams of protein 80grams or carbs)

11:30am Meal 3 - 1 cup of rice, (ground chicken or beef 100grams) (25 grams of protein 80grams or carbs)

12:30pm PreWO Shake - NO Shotgun, 1.5gram of Kre-alkalyn

2:30 pm Postworkout Shake - 2 scoop of Whey iso, 2 scoops of Waxy Maize, 10grams of Glutamine, 1.5gram of Kre-alkalyn
(42grams of protein, 80 grams of carbs)

3:30pm Meal 4 - 1 cup of rice, (ground chicken or beef 100grams) (25 grams of protein 80grams or carbs)

5:00pm Protein Shake with Skim milk (50 grams of protein, 12 grams of carbs)

6:45pm Meal 5 - Here I usually have whatever my wife cooks, this is my biggest meal of the day, usually it will consist of meat (chicken, beef, pork, fish) rice or potatoes, and veggies.
(approx 60 grams of protein, 100 grams of carbs)

that is usually it. I'm in bed by 8-8:30pm and up at 5am. Any advice is much appreciate, I know it's not perfect, actually probably far from it.

Protien approx: 275 grams
Carbs approx: 532 grams

Current stats, 6'3 220lbs bf 12-15% (don't really know) I'm not fat I know that much lol..

[L3]

hey bro, something to consider, eating lots of meals a day will increase your metabolism, if you are bulking you shuld be ok with retaining some fat, so actually cutting down the # of meals should show you better results. personally im bulking right now too and my diet consists of pretty much rice and or pasta and sandwiches and protein powder.

first try decreasing the # of meals, if you dont see any change, increase the calories

good luck

[kry]

How many meals are you consuming a day? I haven't really added pasta in my diet yet, but that gives me something to think about. I usually just stick with the rice, but I might have to switch back and forth, I am really getting sick of rice all the time.

[Big D]

buy some weight gainer, replace you protein shakes with those, that should help out abit.

[L3]

7 am - protein shake

9 am - 2 eggs, bacon, toast, potatoes (purchased bfast)

10 am - protein shake

11:30 - 2 sandiwches, bowl of rice, protein shake

2:30 - 2 sandiwchs, protein shake

5:00 - (pre work out) pasta, protein shake

6:45 - (immediately post work out) protein shake, table sugar

7:30 - pasta/rice

10:00 - toast, protein shake, cheese, ice cream

this is not a clean diet by any measure but its winter and my goal is to get nice and chunky try and build some muscle naturally and cut in the summer, so far its working

[Big D]

lol **** I bet its working,

[L3]

lol **** I bet its working,

lol yep last night i stepped on the scale at 219 but my face is way way chunkier than the rest of my body i wish there was some spot treatment i could just inject right into my chipmunk cheeks

[Big D]

hahahh your gonna get strech marks on your cheeks :p

[kry]

That's quite the ****ing diet, I love the 10pm ice cream... I throw in some weight gainer instead of my mid-afternoon shake see if that makes a difference, also gonna throw in some ice cream once in awhile :) if legaliz3 is eating it so am I lol... Any recommendations on a weight gainer, I tend to smell the house up on a regular basis hahaha

[L3]

i personally didint like weight gainers they made me feel like shit i actually have 4/5 of a big tub left... that being said there was a thread on this forum earlier in the month talkign about weight gainers should be on the 1st page it was pretty recent
good luck
and enjoy the ice cream lol once its cutting time no more lol

EDIT: heres the link http://www.canadabodybuilding.com/forums/showthread.php?t=3966

[Big D]

I love the QuickMass By Allmax , its a little pricey but it worth it.
what i would do is have my requalr meals and split up the weight gainer shakes in four portions with a cup of egg whites in each. so it was something like this

morning - 2 scoops weight gainer, 1 cup water 1 cup egg whites all in the blender.

after lunch - same thing

before work out - same thing

after work out - same thing

and that was on top of all my regular meals, if you do that for a few months you shouldnt have any problems putting on the weight.

[JonnyO]

Both diets posted in this thread not very good. And the response about decreasing the number of meals because more frequent meals increase your metabolism is plain silly. Why dont he just stop working out too, as working out will increase your metabolism too wont it? Ok enugh being a smart ass.

Kry, Forget the weight gain powders...they are usually made of shitty protein and fillers. You can turn any good protein into a weight gainer by adding some Natural Peanut Butter or Extra Virgin Olive oil...something I dont see in any of the diets posted was any fats added! Peptopro or Gasparis Myofusion are good choices. Your protein is way too low. I'd suggest 70-80g per meal and try to eat every 2-3 hours.

5:30am Meal 1 - 6-8 strips of turkey bacon, 6-8 whole eggs (Omega3), 1cup of ezkiel cereal, 1 glass of skim milk.

8:00am Meal 2 - 1 cup of rice, (8-10oz ground chicken or beef)

11:30am Meal 3 - 1 cup of rice, (8-10oz ground chicken or beef )

12:30pm PreWO Shake - NO Shotgun, 1.5gram of Kre-alkalyn

2:30 pm Postworkout Shake - 2 scoop of Whey iso, 2 scoops of Waxy Maize, 10grams of Glutamine, 1.5gram of Kre-alkalyn
(42grams of protein, 80 grams of carbs)

3:30pm Meal 4 - 2 cups of rice, (8-10oz ground chicken or beef )

5:00pm Protein Shake (70g) with Skim milk, 2tbsp natty peanut butter.

6:45pm Meal 5 - Here I usually have whatever my wife cooks, this is my biggest meal of the day, usually it will consist of meat (chicken, beef, pork, fish) rice or potatoes, and veggies.
(approx 60 grams of protein, 100 grams of carbs)

pre-bed: 6-8 whole Omega3 eggs cooked in extra virgin olive oil. OR 70g peptopro of myofusion mixed with water and 2tbsp natty PB.

[ironwill]

Awesome reply Johnny o....I agree completely, thanks for posting your diet.....Must be nice to workout midday....

[Amoral]

If you get tired of rice, try blending up some oats and throw 2-3 scoops (~300-450 cal) into your morning shake along with 30ml olive/flax oil or if not oil, just throw back 30g natty PB. Drink water with the PB so it doesn't stick to your teeth, etc. I also find oats to be good before a workout, too ~30mins pre.

[kry]

Thanx for adjusting my diet johny O, I appreciate your help, it's hard to get a good strict but bulking diet down to a T, for me anyway. What you have posted I'm pretty sure I'll be able to do even with my budget retrictions. Someone else had mentioned a pre bed meal as well on another board, so I'm definetely gonna throw that in there as well. I don't know how your bro's blend shit up and slam it back, makes me wanna throw up lol.. What is Natty PB, is that just crunchy all natural peanut butter? Or is that the brand, probalby a stupid question hahaha.. Sorry never heard of that before. Amoral I love that ass....

[petem]

AHH - Johny beat me to it - fat, fat and more fat - but good fat - there isn't anythere right now and there needs to be.

As for the diets sugesting ice cream and sugar filled weight gainers - eat shit, look like shit.

Natural PB is thick and will glue your mouth shut - essentialy its just peanuts blended with peanut oil - not all the added sugar you find in the smooth blends.

The onlything I will add is you need vegetables with all of those food meals. This will help with digestion, motility through your GI tract and work as an anti-catabolic for your muscles and bones. Plus all the added benifits of all the micronutrients that your missing right now.

[fathead]

Both diets posted in this thread not very good. And the response about decreasing the number of meals because more frequent meals increase your metabolism is plain silly. Why dont he just stop working out too, as working out will increase your metabolism too wont it? Ok enugh being a smart ass.

Kry, Forget the weight gain powders...they are usually made of shitty protein and fillers. You can turn any good protein into a weight gainer by adding some Natural Peanut Butter or Extra Virgin Olive oil...something I dont see in any of the diets posted was any fats added! Peptopro or Gasparis Myofusion are good choices. Your protein is way too low. I'd suggest 70-80g per meal and try to eat every 2-3 hours.

5:30am Meal 1 - 6-8 strips of turkey bacon, 6-8 whole eggs (Omega3), 1cup of ezkiel cereal, 1 glass of skim milk.

8:00am Meal 2 - 1 cup of rice, (8-10oz ground chicken or beef)

11:30am Meal 3 - 1 cup of rice, (8-10oz ground chicken or beef )

12:30pm PreWO Shake - NO Shotgun, 1.5gram of Kre-alkalyn

2:30 pm Postworkout Shake - 2 scoop of Whey iso, 2 scoops of Waxy Maize, 10grams of Glutamine, 1.5gram of Kre-alkalyn
(42grams of protein, 80 grams of carbs)

3:30pm Meal 4 - 2 cups of rice, (8-10oz ground chicken or beef )

5:00pm Protein Shake (70g) with Skim milk, 2tbsp natty peanut butter.

6:45pm Meal 5 - Here I usually have whatever my wife cooks, this is my biggest meal of the day, usually it will consist of meat (chicken, beef, pork, fish) rice or potatoes, and veggies.
(approx 60 grams of protein, 100 grams of carbs)

pre-bed: 6-8 whole Omega3 eggs cooked in extra virgin olive oil. OR 70g peptopro of myofusion mixed with water and 2tbsp natty PB.

lookout JO- youre gonna get a wack of articles posted about how protein powder blended with oats is the ultimate bbing diet.

advise- follow nutrition tips from people who look like you want to, not people who have been training 6 months and eat subway and weight gainers

[L3]

advise- follow nutrition tips from people who look like you want to

me when not in the gym

[Cartwright Cartwright]

me when not in the gym

When you posted the pics was that to say we should follow your advice then?
Just curious.....

[L3]

i just wanted to show kry the results of my diet if you or anyone else want to follow it feel free :)

[Cartwright Cartwright]

i just wanted to show kry the results of my diet if you or anyone else want to follow it feel free :)

Ah I see what you're saying. Thank you for satisfying my curiousity.

[O-Train]

You should post up a couple pics too JonnyO...might influence a few people lol.

[5151]

hey bro, something to consider, eating lots of meals a day will increase your metabolism, if you are bulking you shuld be ok with retaining some fat, so actually cutting down the # of meals should show you better results. personally im bulking right now too and my diet consists of pretty much rice and or pasta and sandwiches and protein powder.

first try decreasing the # of meals, if you dont see any change, increase the calories

good luck
The amount of meals eaten a day has no impact on your metabolism. Actually just about the only thing I've seen suggested that going long periods without food (I'm talking hours here not days) may increase resting metabolism by around 5 percent. Nothing to really jump up and down about. The thermic effect of food or dietary induced thermogenesis or whatever verbose name you want to give it stays steady regardless of number of meals. If anyone wants to challenge this provide some sort of reference please.


Both diets posted in this thread not very good. And the response about decreasing the number of meals because more frequent meals increase your metabolism is plain silly. Why dont he just stop working out too, as working out will increase your metabolism too wont it? Ok enugh being a smart ass.

Kry, Forget the weight gain powders...they are usually made of shitty protein and fillers. You can turn any good protein into a weight gainer by adding some Natural Peanut Butter or Extra Virgin Olive oil...something I dont see in any of the diets posted was any fats added! Peptopro or Gasparis Myofusion are good choices. Your protein is way too low. I'd suggest 70-80g per meal and try to eat every 2-3 hours.

5:30am Meal 1 - 6-8 strips of turkey bacon, 6-8 whole eggs (Omega3), 1cup of ezkiel cereal, 1 glass of skim milk.

8:00am Meal 2 - 1 cup of rice, (8-10oz ground chicken or beef)

11:30am Meal 3 - 1 cup of rice, (8-10oz ground chicken or beef )

12:30pm PreWO Shake - NO Shotgun, 1.5gram of Kre-alkalyn

2:30 pm Postworkout Shake - 2 scoop of Whey iso, 2 scoops of Waxy Maize, 10grams of Glutamine, 1.5gram of Kre-alkalyn
(42grams of protein, 80 grams of carbs)

3:30pm Meal 4 - 2 cups of rice, (8-10oz ground chicken or beef )

5:00pm Protein Shake (70g) with Skim milk, 2tbsp natty peanut butter.

6:45pm Meal 5 - Here I usually have whatever my wife cooks, this is my biggest meal of the day, usually it will consist of meat (chicken, beef, pork, fish) rice or potatoes, and veggies.
(approx 60 grams of protein, 100 grams of carbs)

pre-bed: 6-8 whole Omega3 eggs cooked in extra virgin olive oil. OR 70g peptopro of myofusion mixed with water and 2tbsp natty PB.

I agree with most everything you say especially the addition of fats which will always be more important than carbs. Remember ESSENTIAL fatty acid you will never find the word essential in front of carbohydrate simply because they are not. I don't agree that you have to eat every 2-3 hours though it may serve him well to eat 5-6 meals a day solely because it would be difficult to eat that many calories in fewer meals. One issue was the 70-80gs of protein every 2-3 hours. You have him eating 9 meals a day and at 70gs that's 630g of protein. Unnecessary and expensive. Unless using gear which we should of asked prior to offering advice the majority will be used for energy. Why not use cheaper, typically easier to eat and more delicious carbs or fats?


AHH - Johny beat me to it - fat, fat and more fat - but good fat - there isn't anythere right now and there needs to be.

As for the diets sugesting ice cream and sugar filled weight gainers - eat shit, look like shit.

Natural PB is thick and will glue your mouth shut - essentialy its just peanuts blended with peanut oil - not all the added sugar you find in the smooth blends.

The onlything I will add is you need vegetables with all of those food meals. This will help with digestion, motility through your GI tract and work as an anti-catabolic for your muscles and bones. Plus all the added benifits of all the micronutrients that your missing right now.

I agree weight gainers are cheap filler sold at inflated prices. I do believe for someone such as the OP who mentioned having issues with appetite a home made offering may be a good idea. The body tends to sense calories from liquid different for whatever reason therefore having SOME of his daily calories from liquid may not be a bad idea. Remember the most important part of any diet is sticking to it. Functionality>some preconceived notion of "clean" and "dirty." I don't understand the hate for ice cream though? Easy to eat, lots of calcium and delicious makes for a great post workout addition as far as I'm concerned. Great point in adding vegetables. I think some fruit would be good as well.


lookout JO- youre gonna get a wack of articles posted about how protein powder blended with oats is the ultimate bbing diet.

advise- follow nutrition tips from people who look like you want to, not people who have been training 6 months and eat subway and weight gainers

Eeek. This may be dangerous advice to follow I would advise you to tread carefully here. Dare I post pictures of Ronnie and Lee Preist, well really the majority of the pros? Before we do this song and dance I'll explain how the rest of the exchange will go: You retort, "drugs and genetics" to which I suggest Jim Cordova and Tommy Jeffers and you come back with, "genetics." It's really an arguement that will never end.


You should post up a couple pics too JonnyO...might influence a few people lol.

If that is him in his avatar he has a fantastic physique. One many of us aspire to I'm sure. I prefer the approach he went with though. Offering suggestions with reasoning. Listening to the biggest guy really isn't the best approach in this game. I'll take Chris Aceto's advice over Jay Cutler's no? Lyle McDonald over Ronnie Coleman's. I like the idea of a combination Dave Palumbo comes to mind here.



So add some fats, fruits and veggies. Make sure the scale is moving in the right direction weekly. Remember if you are doing this natural 1lb a week is fine. Once you get past the newbie gains a gain of .25/.5lb of muscle a week is great. No point in getting fatter than necessary.

[JonnyO]

Sorry looking back I mean to suggest 60-80g protein per meal, with breakfast, PoWO and last meal being the highest. With meals 2-3 10oz ground beef and meal 4 chicken, this gives you roughly 550g protein for the day, thats with 8 whole eggs am and pm...go with regular eggs if you want as the Omega3 eggs can add up in price. Costco has born 3 eggs for a decent price too. I measure by eye now so my portions are anywhere from 6-8oz cooked, but some days I'll eat 10+ meals with snacks in there.

Kry, go for the lean ground beef if $ is tight. Fry it up then rinse it under hot water once its done to get all the fat off it. Beef is cheap and very affordable! I usually save chicken for pre-contest and eat mostly ground beef and steak off-season with one meal a day of chicken.

[JonnyO]

me when not in the gym

How come you werent training? Got any pics when your in training mode?

[JonnyO]

I also like fruit and some ice cream as well. But I wont add them in as part of my diet. Its usually something spontaneous for me. Cookies and fruit cups I eat quite a bit of after my meals as a treat. I'll eat pears, bananas, apples. I snack on a lot of peanut butter sandwiches during the day as well.

I am not much of a veggy eater, so I use supps to aid digestion.

Oh. and thats not me in the Avatar, lol.

[5151]

Sorry looking back I mean to suggest 60-80g protein per meal, with breakfast, PoWO and last meal being the highest. With meals 2-3 10oz ground beef and meal 4 chicken, this gives you roughly 550g protein for the day, thats with 8 whole eggs am and pm...go with regular eggs if you want as the Omega3 eggs can add up in price. Costco has born 3 eggs for a decent price too. I measure by eye now so my portions are anywhere from 6-8oz cooked, but some days I'll eat 10+ meals with snacks in there.

Kry, go for the lean ground beef if $ is tight. Fry it up then rinse it under hot water once its done to get all the fat off it. Beef is cheap and very affordable! I usually save chicken for pre-contest and eat mostly ground beef and steak off-season with one meal a day of chicken.
Again 550g of protein is quite high but if you are assisted I won't comment as I really have no experience in that field. You can usually find a low fat ground beef on sale once a month if you look at all the flyers. I know my freezer is typically full. Being a poor student can really make the diet bland:help

I also like fruit and some ice cream as well. But I wont add them in as part of my diet. Its usually something spontaneous for me. Cookies and fruit cups I eat quite a bit of after my meals as a treat. I'll eat pears, bananas, apples. I snack on a lot of peanut butter sandwiches during the day as well.

I am not much of a veggy eater, so I use supps to aid digestion.

Oh. and thats not me in the Avatar, lol.

I think we can all agree veggies suck ha. With the rice and oatmeal enough fiber should be present anyway. What is your average daily calorie intake out of curiosity? and at what weight?

[JonnyO]

I think we can all agree veggies suck ha. With the rice and oatmeal enough fiber should be present anyway. What is your average daily calorie intake out of curiosity? and at what weight?

I'm a big believer in high protein intake. Not sure what my calories are as I never count them, even when dieting for a contest never counted them.

I dont even weigh myself, I'd guess in the 240's at around 10% bodyfat.

[5151]

I'm a big believer in high protein intake. Not sure what my calories are as I never count them, even when dieting for a contest never counted them.

I dont even weigh myself, I'd guess in the 240's at around 10% bodyfat.

This would be the definition of "knowing your body."

[L3]

How come you werent training? Got any pics when your in training mode?

i just meant that i didn't have a gym-pump going in those pics. for me the most important thing is to look jacked up even when you haven't been to the gym in 2+ days. its also awkward for other people if my buddy is taking pics of me in the locker room post work out

just to throw it out there, i probably overdose myself on omega 3 caps daily i dont count calories i dont count carbs i dont count fats my sandwiches arent always the same and sometimes ill eat ice cream and baby bell randomly throughout the day. my goal right now isnt to get leaned out, its to force feed myself as much as possible and try to put on as much weight naturally before the summer.

i think we can all agree here that as a general principle you have to eat big to get big, right bros?

[5151]

i just meant that i didn't have a gym-pump going in those pics. for me the most important thing is to look jacked up even when you haven't been to the gym in 2+ days. its also awkward for other people if my buddy is taking pics of me in the locker room post work out

just to throw it out there, i probably overdose myself on omega 3 caps daily i dont count calories i dont count carbs i dont count fats my sandwiches arent always the same and sometimes ill eat ice cream and baby bell randomly throughout the day. my goal right now isnt to get leaned out, its to force feed myself as much as possible and try to put on as much weight naturally before the summer.

i think we can all agree here that as a general principle you have to eat big to get big, right bros?

calorie surplus=growth. I hope no one argues that :)

[kry]

Alot of good advice being tossed around here, thanx for everyone's input. I just came back from the grocery store, going with the lean ground beef approach for the most part. I will be throwing in chicken, fish, and some pork as well. I've purchased some udo's oil for my 3,6,and 9's. I'll be taking 2 table spoon's a day, don't know if this is enough, but it's what's recommened on the bottle. I'll be eating 6 whole meals throughout the day, mostly beef, rice, and I also got some green beans for veg's. Breakfast will be the same as I've posted with the exception of 2 more whole eggs and the skim milk. I'll also be throwing in a pre-bed shake instead of a meal, I'll be going with a protein, skim milk, udo's oil and ground oats, I'll attempt to swallow that down for now. To answer one of the questions on the board, as of right now I'm training natural. I'll be starting my first cycle in about 6 years in the spring time. i'm looking to bulk as much as possible prior too. If anyone else has any more input please throw it out here. thanx again.

[5151]

remember if you are natural you won't be able to get away with as many calories without getting fat. the high protein recommendations can be drastically lowered when natural to 1-1.5g/lb. You can eat more if you want but I would opt for carbs or fats as they are cheaper. Gaining 3-4lb a week on the scale may feel great but you'll just be getting fat.

[Shortdave]

remember if you are natural you won't be able to get away with as many calories without getting fat. the high protein recommendations can be drastically lowered when natural to 1-1.5g/lb. You can eat more if you want but I would opt for carbs or fats as they are cheaper. Gaining 3-4lb a week on the scale may feel great but you'll just be getting fat.

Well this depends on the starting point, at 6'3" and 220lbs this cat has a lot of room for growth and I would recommend that he shoot for 2-5lbs a week until he hits 250lbs, then drop 5-10lbs and repeat.

But thats just me.

[5151]

I suppose if he is just starting gains in that realm may make sense. It really depends on his body and getting to know it. I like the idea of starting bulking around 10% and then once you lose abs a short cut then back to bulking and repeat.

[JonnyO]

Why do you guys aim for scale weight? It means nothing really. And its a set up for failure and could put you into a position you dont want to be in and do something drastic to make up for it.

Go by the mirror and keep a journal in the gym. If your getting stronger week by week and looking bigger, who cares what the scale says?

2-5lbs a week? LMAO good luck as all of that will be shit weight and absolutely pointless. I'd be lucky to put on 5-10lbs on a good 12 week bulk cycle. But I will look like I've put on a lot more than that as I've put on minimal shitty weight.

[Big D]

Why do you guys aim for scale weight? It means nothing really. And its a set up for failure and could put you into a position you dont want to be in and do something drastic to make up for it.

Go by the mirror and keep a journal in the gym. If your getting stronger week by week and looking bigger, who cares what the scale says?

2-5lbs a week? LMAO good luck as all of that will be shit weight and absolutely pointless. I'd be lucky to put on 5-10lbs on a good 12 week bulk cycle. But I will look like I've put on a lot more than that as I've put on minimal shitty weight.

totaly agree, great post

[kry]

I'm shooting for about another 5-7 lbs, before I start my cycle on Feb 1st. I started at 196lbs 6 months ago, it's taken me this long to get back on track. I had a dislocation of the shoulder and wasn't able to workout or eat proper for awhile as I recovered and lost the weight. I was around 215lbs when the injury occured. I'm 5 lbs up on my previous weight and climbing. I've obviously gained fat in gaining the weight, as long as I can see most of my top 4 abs I will continue to eat. Like Johnny O said it's what you look like in the mirror not on the scale. If I went by the scale this morning I weighed 225lbs, but I ate big yesturday so I know roughly 5lbs is shit. I'd like to be in the 230 range at the beggining of feb, but I think a most realistic goal is in the 225 range. I have adjusted my diet and I'll see how it plays out, yesturday was day 1 :) I'll keep you all posted.

[Shortdave]

Why do you guys aim for scale weight? It means nothing really. And its a set up for failure and could put you into a position you dont want to be in and do something drastic to make up for it.
I aim for scale weight because it is a goal and something to shoot for. I am not a bodybuilder, I have two goals get strong, don't get stupidly fat.


Go by the mirror and keep a journal in the gym. If your getting stronger week by week and looking bigger, who cares what the scale says? As a non bodybuilder and a person who wants to compete in the under 230lbs class in strongman.... I care.


2-5lbs a week? LMAO good luck as all of that will be shit weight and absolutely pointless. I'd be lucky to put on 5-10lbs on a good 12 week bulk cycle. But I will look like I've put on a lot more than that as I've put on minimal shitty weight. I can't put on that much weight anymore, but when I was a skinny little guy 2-5lbs a week was the goal, and it worked out fine for me. You can't keep it up for a long time, and as you go from a new trainer into an experienced trainer it's not going to happen, but at 6'3" and 220lbs, just getting some size would be my goal.