I know I’ve been out of the loop for the past week or so, but it’s been with good reason. Actually I just lied, there is no legit reason. I’ve been dieting and I basically want to swallow my own tongue. Tongues are low-carb, right? Okay, I’m exaggerating, but Project: Tony Gets Sexified is going very well thus far. I mean, just the other day I was flexing in the mirror and my pecs turned into diamonds. KA-CHING! If that’s not sexy, then I don’t know what is.
My weight has gone from 206 to 199.5 (as of this AM), and my strength levels have stayed right on par (1-board press of 290×2 the other night). Understandably, most of that weight lost has been water-weight, but I have leaned up quite a bit, and it should be interesting to see what happens over the span of the next four weeks.
On the opposite end of the spectrum, I received an e-mail from a guy who’s been on a quest to gain weight:
Tony,
I’m really struggling to gain that last set of weight. I had a goal to get to 210+ (currently at 201ish A.M. weigh-in) by the end of Feb. I’m just eating SO much goddamn food. All day at work I’m eating food. Eating when I’m not hungry is a daily thing with me; which I can usually get over.
My question to you is; do you have any suggestions to get in another 500 calories? I’ll give you a list of a typical training day so you know what I’m dealing with.
Whey2 scoop Oats 1/2 CUP Toast 2 SLICES
1 egg Banana 1 LARGE Milk 2C Whey 2 scoop Apple 1 LARGE Bar 1 Oats 1/2 CUPChicken 6 OZ Veggies: Some Potato MED. sized (213g) Chicken 6 oz Pasta 6 oz PERI/Post -WO 2 shakes Wrap 1 Apple 1 LARGE Eggs 4 EGGS T. Roni 17 SLICES Milk 2C Bacon 2 slices
Sorry for the way that it pasted in from Excel.
I have no idea what the heck I just read. EPIC fail on that cut/paste job. That being said, I feel your pain. A few years back I went through a rather hefty bulking cycle (went from 180 lbs to 210 in the span of eleven months), and I know how frustrating it can be to feel like you’re eating a house everyday and still not put on any weight.
Nonetheless, here are a few pointers.
1. Add a tablespoon of olive oil to your protein shakes (sounds gross, or very manly, depending on how you look at things, but it works).
2. Grab a bag of cinnamon raisin bagels, slap some natural peanut butter on them, and eat 1-2 of those during the day.
3. Add another 1/2 cup of oats to a meal.
4. Throw in a couple of whole eggs.
5. Brian St. Pierre and I are huge fans of Kozy Shack pudding. Add some protein powder and something like Grape Nuts to it for a nice little snack.
6. Make sure you get a decent pre-bedtime meal in before you go to bed. I don’t agree with the whole concept of guys setting their alarm clocks to eat a meal in the middle of the night, but I do like the idea of getting a meal in beforehand. One suggestion we give to a lot of our high school kids is: 1 cup cottage cheese, 1 scoop protein powder, with a bit of peanut butter.
7. You may very well need to cut down on your training volume. From a personal standpoint, it wasn’t till I cut out ALL long(er)-distance running (yes I, Tony Gentilcore, used to go for jogs. Hahahahaha.) that I started to put on more weight. Some guys get into the mindset that “more is better,” when in fact, for ectomorphs (guys who have a hard time putting on weight) one of the best things they can do is cut their training volume in half. Obviously, since you’re already 200 lbs (at six feet), the ectomorph comment wouldn’t apply, but you should take an objective look at your overall training volume.
Hope that helps!
