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Okay, I have been working out for a couple months now. I am 5'8", weigh about 155 pounds. I have been doing p90x (workout videos, that are not easy, imo) to get more more muscle, and have been running around 15-20 miles a week. I know every body is different, But you all are some of the smartest people i know so I hope you can help.

1. Can I still efficiently gain muscle If i am eating not so good? I don't eat vegetables and fruit everyday.... I eat whats at my house, Sometimes okay stuff (a sandwich and milk) Sometimes not so good (chips, burritos, popsicle, etc.). I'm not so bad that I sit and eat junk food all day, and I do not really drink soda too much, but I definitely don't eat how I am supposed to be eating. I Consume, on average, 2000-3500 calories a day of food of this sort. How much would eating right help me look better and get stronger?

2. Protein, I know it is essential to growing muscles. I try to get a protein drink in every once in a while, but I do not have the money to keep buying it. How important is it? Is there a certain amount of grams I need to get a day to see improvement, with the workout plan I am already doing?

Thanks for the help.

You can gain muscle eating anything, as long as you're working out. Gaining weight stems from over eating, and not being active. Veggies, and and fruit are good, but not very essential to gaining muscle on their own. Try to lower sugar intake, and shoot for a 2200 calorie a day diet. Be careful doing the P90X workout, it can over tax you if you're not careful.

For proper protein consumption, eat red meat, eggs, and other stuff that naturally gives you protein. Smoothies, and protein drink are good, but not great. Drink some gatorade or powerade during workouts, and as near all weight lifters, and dieters/health nuts eat four small meals a day, with light snacks in-between. It keeps your metabolism going strong. And if you feel like you're getting hungry, too much so that you want to binge, give your self a free day to eat stuff like cheeseburgers, chinese food, etc...

My uncle cut his calorie intake to 2200 and lost 50lbs with cardio.

Originally posted by cool_ghost
p90x

facepalm

Originally posted by Mist_haermm
facepalm
hey, hey, it works lol. you should try it hah

The rule to gettin in shape? Do what nature intended foe your body.

1. The only liquid that used to exist in ready abundance was water. Think about orange juice. If you were to make a glass you are squeezing 4-6 oranges to make one glass. How much sugar. Acid. Etc is that. Think nature meant or that?

Fried foods. Greasy foods. To make it you need vegetable oil. How much vegetables are you extracting to make the oil to cook your food... Think nature meant for that?

I'm kinda just talking from a common sense angle but as someone that used p90x I see the uses. If you do the program though... You should follow the diet in there. It's engineered to help you attain the body type you want...

And I agree that you should have a cheat day every once in a while... But that doesn't mean you ruin all the work you did that week!

Single best tip I can give you to stay in shape. Careful of friends and girflfriwnds. They will suggest you to go hang out. So u do. Bit what does everyone do but hit late night places for junk! Eat til you are no longer hungry. Do not eat until full!! Eat slower. If you eat too fast food is still traveling to your stomach and you'll engorge too much. By eating slower you allow your body time to recognize it's lkmits...

But to make up for the smaller portions you'll probably eat more times a day...

Btw a recent study showed that the Jenny Craig program worked better than doctor supervised programs. Personally I think it all has todo with self motivation versus someone forcing you to do something you don't want...

For me as I worked out more I wanted less grease. Less red meat... I was in pretty decent shape for a while...

Then I got a girlfriend... And gained most of it back! Careful of girlfriends. They always make you take them out to eat! And then you ear more than you want to. :/

Originally posted by Mist_haermm
facepalm

Don't knock it dude. It's what works for him now. As he learns the exercises and his own rate of diet and exercise he'll find what works or him. Not everyone understands the fundamentals inherently. A lot of it is taught or passed on and you don't even realize who taught it to you.

You can't gain muscles if you don't eat protein. If you eat a pile of fruits and veggies, you won't gain muscles unless those veggies contain lots of protein (beans).


You should pull back the cardio, big time.

Only do a mile or 2 of cardio a day and only do it 4 days out of the week.

Amp your protein intake up to 150-200 grams a day.

Make sure you get in about 25-35 grams a of fiber a day, as well (you will want to work your way up to that much because your body takes a bit to adapt to that much fiber...trust me, you'll shit all over the place if you eat that much all of a sudden..increase it slowly).



At your weight, you really don't have to worry about eating cleanly. Just get enough protein and fiber in...and eat whatever the hell else you want.


I'm not joking. Take your weight and body fat measures once a month. If you start gaining too much fat, cut back about 50-100 grams of your carbs.

Don't worry about hitting 4000 calories in food a day. I'm between 3000-4000 calories a day and I'm actually losing fat (seriously...I can barely keep my pants up, these days).

Originally posted by dadudemon
(seriously...I can barely keep my pants up, these days).
xD

Originally posted by Barker
xD

shifty

Try the "Insanity" workout and lose up to 1000 calories in one half hour session.

Originally posted by cool_ghost
hey, hey, it works lol. you should try it hah

I do this:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Never been in so much pain before, it's glorious link-rape



Originally posted by rotiart
Don't knock it dude. It's what works for him now. As he learns the exercises and his own rate of diet and exercise he'll find what works or him. Not everyone understands the fundamentals inherently. A lot of it is taught or passed on and you don't even realize who taught it to you.

Oh, I just don't like p90x. srug

Originally posted by Mist_haermm
I do this:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm


Teach me in the your unholy ways pray

Originally posted by Mist_haermm
I do this:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Never been in so much pain before, it's glorious link-rape


Dorian Yates does many a steroid.

Originally posted by rotiart
The rule to gettin in shape? Do what nature intended foe your body.

1. The only liquid that used to exist in ready abundance was water. Think about orange juice. If you were to make a glass you are squeezing 4-6 oranges to make one glass. How much sugar. Acid. Etc is that. Think nature meant or that?

Fried foods. Greasy foods. To make it you need vegetable oil. How much vegetables are you extracting to make the oil to cook your food... Think nature meant for that?

I'm kinda just talking from a common sense angle but as someone that used p90x I see the uses. If you do the program though... You should follow the diet in there. It's engineered to help you attain the body type you want...

And I agree that you should have a cheat day every once in a while... But that doesn't mean you ruin all the work you did that week!

Single best tip I can give you to stay in shape. Careful of friends and girflfriwnds. They will suggest you to go hang out. So u do. Bit what does everyone do but hit late night places for junk! Eat til you are no longer hungry. Do not eat until full!! Eat slower. If you eat too fast food is still traveling to your stomach and you'll engorge too much. By eating slower you allow your body time to recognize it's lkmits...

But to make up for the smaller portions you'll probably eat more times a day...

Btw a recent study showed that the Jenny Craig program worked better than doctor supervised programs. Personally I think it all has todo with self motivation versus someone forcing you to do something you don't want...

For me as I worked out more I wanted less grease. Less red meat... I was in pretty decent shape for a while...

Then I got a girlfriend... And gained most of it back! Careful of girlfriends. They always make you take them out to eat! And then you ear more than you want to. :/
I would not hesitate on doing the diet program the p90x system shows me, tbh I do not have the money to be buying food like that. Healthy food is expensive, and the drinks/protein bars they tell you to buy... It all adds up:/ I had to buy the p90x workout set burned from a friend for 15 dollars lmao.

Also, eating to much is not a problem for me. i have little fat on me, and if anything i need to eat more for how much i workout. Your right, I try to drink as much water as I can, and I do not let my girlfriend get in the way of that. She will have to tolerate my working out, as I have to do it.

Originally posted by dadudemon
You can't gain muscles if you don't eat protein. If you eat a pile of fruits and veggies, you won't gain muscles unless those veggies contain lots of protein (beans).


You should pull back the cardio, big time.

Only do a mile or 2 of cardio a day and only do it 4 days out of the week.

Amp your protein intake up to 150-200 grams a day.

Make sure you get in about 25-35 grams a of fiber a day, as well (you will want to work your way up to that much because your body takes a bit to adapt to that much fiber...trust me, you'll shit all over the place if you eat that much all of a sudden..increase it slowly).



At your weight, you really don't have to worry about eating cleanly. Just get enough protein and fiber in...and eat whatever the hell else you want.


I'm not joking. Take your weight and body fat measures once a month. If you start gaining too much fat, cut back about 50-100 grams of your carbs.

Don't worry about hitting 4000 calories in food a day. I'm between 3000-4000 calories a day and I'm actually losing fat (seriously...I can barely keep my pants up, these days).
This sounds like more of my body. With the money I have ill try and get as much protein and right amount of fiber as I can.

The only problem about not running so much is that I really have to run a LOT. I am going to USMC bootcamp in a little over a month and a half, and when im in bootcamp I dont have the option to not run. I have to workout a lot everyday, but not so much that I am overtraining. I looked up all the symptoms and signs of overtraining, and even though I am running and working out a lot everyday, I can tell I am fine.

So for my sake, assume I have to run a lot, like 20-25 miles a week, and do my p90x videos (which workout every part of the body using weights/calisthenics, usually about 45 minutes to a little over an hour for each p90x workout). Remember, I know what is pushing it when it comes to working out. Working out a lot for me is definitely something I have to do, its not an option, I am going to be pushed a lot during bootcamp and I have to be used to it before I go in, So knowing that should I eat a lot during the day because I am working out a lot and using up a lot of energy? I agree with you that I dont have to be so strict on my diet as I am not really big at all right now... I should focus on getting a lot of protein and fiber.

Originally posted by Mist_haermm
I do this:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Never been in so much pain before, it's glorious link-rape





Oh, I just don't like p90x. srug

P90x is what i need right now. The workout you posted is great, but I need a mix of wieght training/calisthenics/strength endurance as I am going to be going to bootcamp. Doing workouts that focus strictly on getting me big are just going to weigh me down to much. I want to be strong, cut, but not huge.

Originally posted by cool_ghost
This sounds like more of my body. With the money I have ill try and get as much protein and right amount of fiber as I can.

The only problem about not running so much is that I really have to run a LOT. I am going to USMC bootcamp in a little over a month and a half, and when im in bootcamp I dont have the option to not run. I have to workout a lot everyday, but not so much that I am overtraining. I looked up all the symptoms and signs of overtraining, and even though I am running and working out a lot everyday, I can tell I am fine.

So for my sake, assume I have to run a lot, like 20-25 miles a week, and do my p90x videos (which workout every part of the body using weights/calisthenics, usually about 45 minutes to a little over an hour for each p90x workout). Remember, I know what is pushing it when it comes to working out. Working out a lot for me is definitely something I have to do, its not an option, I am going to be pushed a lot during bootcamp and I have to be used to it before I go in, So knowing that should I eat a lot during the day because I am working out a lot and using up a lot of energy? I agree with you that I dont have to be so strict on my diet as I am not really big at all right now... I should focus on getting a lot of protein and fiber.


If you're trying to get in shape for boot camp, just run 2 miles at a time. (I believe the Marines do a 2 mile run.) Some do a 3 mile run so that by the time bootcamp comes around, you're more than ready to "loop back around" and pick up the laggers (in the running routine, if you have some marines lagging behind, the "pack" loops back around to pick up the straggler/s. This is the help build the idea that you are "one" cohesive unit and no man is left behind.)

Work on your 2 mile run ever other day, not every day. You need to give your body rest to see marked improvement. And every 3 months, take 2 weeks off: no working out, not cardio, no nothing. I'm not joking.


Post up pictures of your progress as you go.

i look like this

So why aren't you in color?

i aksed you to stop being racist yesterday :ermmnone:

It's okay coming from me, because I'm not white.

I too am also not of the white variety.

What are you?

Part Navajo.

Originally posted by Barker
i look like this

Astner will shit himself because he thinks pictures you post of "yourself" are real.

Originally posted by dadudemon
Astner will shit himself because he thinks pictures you post of "yourself" are real.
Tomorrow I will post a picture of a malnourished 14 year old and send him a PM linking to it asking what he thinks.

Originally posted by Barker
i look like this Bill Pearl? Better than Jay Cutler, I suppose, otherwise people would think you look like Will Ferrell on juice.

---------------------------------

Anyways, I've read that you should take in at least a gram of protein for every pound of bodyweight if you're looking more to build strength than size. For size, you'll need more. But overall, a balanced diet and adequate sleep/recovery time is essential.

Incidentally, I recently simplified my workouts, getting my strength routine down to only 2 exercises: barbell military press and pull-ups. I get every muscle in my body and develop both kinds of strength (ie, open chain & closed chain). As for running: unless one is training for a race, you can get all the same benefits from brisk walking (while reducing the frequency of running-related injuries).

Originally posted by Mindship
Incidentally, I recently simplified my workouts, getting my strength routine down to only 2 exercises: barbell military press and pull-ups. I get every muscle in my body and develop both kinds of strength (ie, open chain & closed chain). As for running: unless one is training for a race, you can get all the same benefits from brisk walking (while reducing the frequency of running-related injuries).

Yeah, you're going to be able to take your shirt off and pick-up chicks like Matthew McKindagay doing that. No way, man.

Search for Scooby on youtube. Free awesome work out stuff.

You're welcome.

Originally posted by Robtard
Yeah, you're going to be able to take your shirt off and pick-up chicks like Matthew McKindagay doing that. No way, man. Way...after the back shave.

Originally posted by Mindship
Way...after the back shave.

I heard 'hairy' is coming back as the sexy thing, so time to show off that jungle-like chest and sport a mustache ala 1978-1982.

Hairy is not making a comeback among the commoners.

From what I hear...it wasn't "sexy" back in the 70s and early 80s, either. Most didn't like it. It was almost niche. Tom Selleck was the exception.

Originally posted by Barker
Part Navajo. And?

White.

Eww.

Originally posted by dadudemon
Hairy is not making a comeback among the commoners.

From what I hear...it wasn't "sexy" back in the 70s and early 80s, either. Most didn't like it. It was almost niche. Tom Selleck was the exception.

Lies.

You head wrong, the ape-chest and mustache was king in that era; it was glorious.

Originally posted by Thoren
And?

Watch it, he'll guilt you into giving him land and then build a cheap casino on it to exploit his own people.

Originally posted by Thoren
Eww.
>2011
>being wasis

Originally posted by Robtard
Watch it, he'll guilt you into giving him land and then build a cheap casino on it to exploit his own people.

Originally posted by Robtard
Watch it, he'll guilt you into giving him land and then build a cheap casino on it to exploit his own people. haermmOriginally posted by Barker
>2011
>being wasis It's what I do. 13

Why do people here associate getting in shape with losing weight?

Originally posted by Astner
Why do people here associate getting in shape with losing weight?

Probably because "in shape" actually means changing the shape of your body by losing weight.


AKA: fat round shape becomes thin/more natural-human shape.




Are did you think "in shape" meant something else?

I'm almost underweight, in fact I could use a pound or two. Preferably in the form of muscles.

Originally posted by Astner
I'm almost underweight, in fact I could use a pound or two. Preferably in the form of muscles.

So getting into shape for you would be...gaining weight.

Originally posted by Astner
Why do people here associate getting in shape with losing weight?
because 99 percent of the time to get into shape a person needs to lose weight.... in your rare case maybe you need to gain weight, but thats very very rare someone is too skinny.

Originally posted by cool_ghost
because 99 percent of the time to get into shape a person needs to lose weight.... in your rare case maybe you need to gain weight, but thats very very rare someone is too skinny.

Ethiopia begs to differ.

I've fluctuated up and down for years. I was a really fat kid, but as an adult I've kept it under control...mostly. I'm heavier than I want to be right now, but I concentrate heavily on my strength training, and cardio. I'm in great shape, so I'm trying to just enjoy being healthy.

Originally posted by Robtard
Ethiopia begs to differ.
lol

If you truly simplify it..
Squats. Pushups. Pullups. For me I think guys anyway should have a good core and shoulders and back. Whenever I think of the military I swear I feel like besides running those are their main exercises. But I wouldn't know personally.

when i workout out my legs (strength wise, not including running which i do most everyday) i do a lot of squats, of all kinds, and a lot of lunges.

1 day of plyometrics(jump training) and 1 day of standard leg workout (squats, wall squats, lungs, etc.)

The day i work my chest, I do a ton of push ups... wide push ups, military pushups, standard pushups, decline pushups, etc. I work my back twice a week with pull ups and back flys.