Wickedfire Get Ripped Challenge



I got myself a gym subscription yesterday, today was my first visit.
I was told that since I'm skinny (~123lbs) and need to gain lots of weight, I will have to start at 3 times/week for the first month, now I'm looking for a decent meal plan.

Can anyone suggest a good site that shows meal plans (to gain weight)?


dreamache said:
a site just needs to be setup off the bat where people can somehow submit photos.. may be just setup phpbb and each person can start their own entry thread.. that'd be much easier. I'll set it up if people want me to.
Click to expand...

Yea that could work.
aaaaand We need a network sponsor to get some boost to the idea. :banana_sml:
 
Damn, I would be down for this, but I will not torture you guys with pics of my flabby self.

::emp::
 
lemon116 said:
I got myself a gym subscription yesterday, today was my first visit.
I was told that since I'm skinny (~123lbs) and need to gain lots of weight, I will have to start at 3 times/week for the first month, now I'm looking for a decent meal plan.

Can anyone suggest a good site that shows meal plans (to gain weight)
Click to expand...
First, calculate your basal metabolic rate: BMR Calculator

Look here for a good beginner workout routine: http://forum.bodybuilding.com/showthread.php?s=&threadid=322699

Your BMR will determine how many calories your body needs each day just to maintain weight assuming there is no significant expenditure via exercise.

If you're lifting weight three days a week you're going to want to add calories to your diet to compensate. What I would do is add 750 calories/day to your BMR. So, my BMR is 2,400 calories. To maintain I eat just over 3,150 calories per day.

Next, to gain muscle mass you want to get between 1g-1.5g/lb of protein. If you weigh 225lbs, you want at least 225g of protein every day. It's easier than it sounds.

Next, a basic meal plan is to eat 6 times per day. 3 meals, 3 snacks. My meals look like this when I'm bulking:

1) 5 eggs w/ cheese, 1 orange, 1 banana. (600 calories, 30g carbs, 40g protein).

2) 2 cup 2% milk, .5 cup almonds (540 calories, 40g carbs, 38g protein)

3) Tuna sandwhich on whole wheat, 1 cup 2% milk, small salad w/ balsamic (450 calories, 14g carbs, 45g protein)

4) Protein shake (2 cup OJ, 1.5 scoop whey, strawberries + blueberries), (300 calories, 35g protein, 20g carbs)

5) 1 steak w/ broccoli, whole grain rice. (600 calories, 30g carbs, 54g protein)

6) 2 cup 2% milk, .5 cup almonds (540 calories, 40g carbs, 38g protein)

Equates to: 3,030 calories, 175g carbs, 250g protein. This doesn't include any calories taken in via drinks, such as sweetened coffee, juice, etc. I usually take in 500-700 calories/day that way.

Obviously, given your low body weight, you don't need that much intake. Eat what you want, but try to avoid carbs five hours before you go to bed. Also, stay away from processed foods and carbs (white bread, candy, etc.).
 
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yoink*gasp* said:
First, calculate your basal metabolic rate: BMR Calculator

Look here for a good beginner workout routine: Elitelifts' year long training guide (beginners look here) - Bodybuilding.com Forums

Your BMR will determine how many calories your body needs each day just to maintain weight assuming there is no significant expenditure via exercise.

If you're lifting weight three days a week you're going to want to add calories to your diet to compensate. What I would do is add 750 calories/day to your BMR. So, my BMR is 2,400 calories. To maintain I eat just over 3,150 calories per day.

Next, to gain muscle mass you want to get between 1g-1.5g/lb of protein. If you weigh 225lbs, you want at least 225g of protein every day. It's easier than it sounds.

Next, a basic meal plan is to eat 6 times per day. 3 meals, 3 snacks. My meals look like this when I'm bulking:

1) 5 eggs w/ cheese, 1 orange, 1 banana. (600 calories, 30g carbs, 40g protein).

2) 2 cup 2% milk, .5 cup almonds (540 calories, 40g carbs, 38g protein)

3) Tuna sandwhich on whole wheat, 1 cup 2% milk, small salad w/ balsamic (450 calories, 14g carbs, 45g protein)

4) Protein shake (2 cup OJ, 1.5 scoop whey, strawberries + blueberries), (300 calories, 35g protein, 20g carbs)

5) 1 steak w/ broccoli, whole grain rice. (600 calories, 30g carbs, 54g protein)

6) 2 cup 2% milk, .5 cup almonds (540 calories, 40g carbs, 38g protein)

Equates to: 3,030 calories, 175g carbs, 250g protein. This doesn't include any calories taken in via drinks, such as sweetened coffee, juice, etc. I usually take in 500-700 calories/day that way.

Obviously, given your low body weight, you don't need that much intake. Eat what you want, but try to avoid carbs five hours before you go to bed. Also, stay away from processed foods and carbs (white bread, candy, etc.).
Click to expand...


^Gold +rep

Many thanks.
 
http://www.wfcompetition.com

Just spent about an hour putting this up.. Lemon, didn't mean to hijack your thread or anything, it just seemed like people would be more willing to participate if it was more open ended like this.

So just go there, go to the entries thread, start your own thread and add your pic.

There's also a sponsors forum with current prizes - hopefully we can get some good contributions. :)
 
its too bad i'm already almost done with my transformation otherwise i'd definitely be in. I'm 9.5 months in on a one year transformation goal which has been one of the hardest undertakings of my life. The hard part is done and the body has been changed already. At this point it's just doing whats necessary to meet the goals in time. I agree though that getting healthy should be motivation enough to do it. Prizes are a nice incentive but do whatever it takes and get support where you can to make your goals happen.

As for the ppl that are saying big transformations and changes can be made in little amounts of time like 12 weeks are in for a rude awakening. Yeah thats where you'll make the biggest progress, the biggest changes you'll see in your entire transformation will be in the first three months. Everyone knows that, thats why diet gimmicks and gym equipment is always sold with the promise of amazing progress in xx weeks. But its when you hit that first plateu and realize it only gets harder from here on out and see how far you are from those 300 spartan bodies and whatever else you're comparing yourself to that you realize it's going to take a lot more time and dedication to make these transformations. So don't kid yourself or only be in it for the short term otherwise you'll be right back where you are by summer (speaking as a person who's failed at least 3 times in the 5 years at transforming before finally pulling through and getting the job done).
 
I need to bulk up:
you-ladies-like-gameboy-14435-1255362014-3.jpg
 
Deliguy said:
its too bad i'm already almost done with my transformation otherwise i'd definitely be in. I'm 9.5 months in on a one year transformation goal which has been one of the hardest undertakings of my life. The hard part is done and the body has been changed already. At this point it's just doing whats necessary to meet the goals in time. I agree though that getting healthy should be motivation enough to do it. Prizes are a nice incentive but do whatever it takes and get support where you can to make your goals happen.

As for the ppl that are saying big transformations and changes can be made in little amounts of time like 12 weeks are in for a rude awakening. Yeah thats where you'll make the biggest progress, the biggest changes you'll see in your entire transformation will be in the first three months. Everyone knows that, thats why diet gimmicks and gym equipment is always sold with the promise of amazing progress in xx weeks. But its when you hit that first plateu and realize it only gets harder from here on out and see how far you are from those 300 spartan bodies and whatever else you're comparing yourself to that you realize it's going to take a lot more time and dedication to make these transformations. So don't kid yourself or only be in it for the short term otherwise you'll be right back where you are by summer (speaking as a person who's failed at least 3 times in the 5 years at transforming before finally pulling through and getting the job done).
Click to expand...

he speaks the truth, wheter you're cutting fat or adding mass, newbie gains are great but are gone after 2 or 3 months. you need to be in for the long haul
 
Will be registering up as well, great idea with that site.

Some good resources:

FitDay - Free Weight Loss and Diet Journal -- track your diet

CalorieKing - Diet and weight loss. Calorie Counter and more -- if you eat out, good idea of what calories you take in.
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate -- "" ""

The Best Bodybuilding Supplements & Fat Burners, including Muscle Milk & Lipo 6 - NutraPlanet -- cheapest place, quick shipping for sups.

Weight loss -- less broteligence than the dp equivalent, bodybuilding.com
 
Ive made this detailed nutrition plan for myself, you may find it useful.

Daily amount to consume
Protein ----------- 125-150gr == 500-600cl === 20-25%
Fat --------------- 55-70gr ==== 500-630cl === 20-25%
Carbohydrate ------ 310-375gr == 1250-1500cl = 50-60%
___________________________________________________
Total ---------------------------> ~2500cl ==== 100%

2500cl a day should be solid to get weight, Ill add another 300cl if it doesnt work.


Something I didnt know before and I find cool is..
1gr protein = 4 calories
1gr fat = 9 calories
1gr carbohydrate = 4 calories


BMI & Daily Needs Calculator
NutritionData BMI & Calories Burned Calculator

Or you can calculate yourself:
(10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Multiply the result by 1.2

and you have it - its the Min required
Add 500cl if you want to gain weight, eat 500cl less if you need to loose.
* this formula doesnt apply to really fat people or sportsman.


nutritiondata.com is sick, still didnt quit figure out how to use it, but it has a huge promise.
 
I'm in on this. I'm mostly looking to lose weight.. Went to walmart and bought a bunch of healthy food, I was probably taking in 2.5-3.5k calories a day ( a lot of fast food ). I'm aiming for 1,500 a day now, and lifting some weights. Yesterday I probably had 1.6K, today I had my first 250 calorie breakfast... I think it should be pretty easy to lose some weight, before I ate like 3 1,000 calorie meals, all junk.

Any tips? I know my calorie intake is tiny, but I've got a pretty big build, I'd probably look alright the way I do now minus the fat. I think I'll lose like 15 lbs. and then focus more on building muscle.

Also, can anyone recommend a good recipe website for low calorie stuff? I'm mostly looking for ways to cook chicken breast, and what I've found on google sucks.

PS: I got suckered into buying a slap chop so I can make the tuna stuff he does in the infomercial. He made it look so EASY! :D
 
just completed month 10 I'm really happy with the results so far and this is probably the best shape i've ever been in, which is great coming from the worst shape of my life just last march. I'm just going to keep trying to gain as much muscle as possible in the next two months before i'll only clean bulk from there on out.

I'm finally starting to feel the exponential growth where the more muscle you have the easier it is to gain it.

I forgot to update my weight loss thread, but I lost hte 15 lbs in 9 days. I followed the diet really strictly but failed to run every day like i was supposed to. Since then i've begun my final bulk and I'm up 10 lbs from there. So i'll probably gain it all back from there but it was really easy losing it this time and probably even easier next time so I'm not worried.

There's some really good advice in this thread. Keep up the great work guys and keep going.
 
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