Diet and Training to go with trouble's advice for the fat hardgainer

[taidan]

ok So iv been reading alot of trouble'es stuff recently, and frankly i think shes a genius. Really been touching on alot of the problem i am having. The thing is I am not a classic hardgainer as i am also pretty skinny-fat, and i know trouble suggests alot of low gi branish carbs with moderate fat.

My questions are:
1.what sort of diet exactly should i be on to supplement trouble's recommendation's regarding GERD and ectoism (not just the foods but the actualy macro breakdwon, caloric intake and timing etc_

2. what would the best training routine to go with that

and finally anthing anyone might change IA? due to my extra bodyfat that most ectos dont have?

14% bf 5'11" 18 yrs old. Bench 135x5 sqaut 235x8 deadlift 200x . Training for 4 years.

Thanks alot for your help!
tai

[snottball]

welcome taidan, how much do you weigh? and what does your diet look like at the moment?

14% isn't really fat though!! if I was 14% I wouldn't class myself as a 'skinny-fat' :)

[taidan]

thanks,

im hovering around 165ish.

As of right now though, it looks prety bad/flaby. lots of chest/stomach fat and no vascularity. I also have a terrible carb intolerance.

[shamoo]

14% isn't really fat man. I wish I was 14% right now:D

1. Only you can determine those things with experimenting. Only thing I can recommend is no carbs a few hours before bed. As well as some fast carbs after your workout (im sure you know how to make a PWO shake)

2. You'd probably do well on IAs 2 day per week hardgainer routine. It's in this thread
http://www.ironaddicts.com/forums/showthread.php?t=3001

[taidan]

thanks

[Mongolian_chop]

Bump this!

I think I am skinny-fat hardgainer as well. If I eat a lot I can gain some weight and power...but I tend to get way too much fat around belly compared to my gains. I am looking for a proper diet at the moment as well.

At the moment I am having a experiment on lowish carbs, high protein and moderate fat. My weight is 82 kg. I try to bulk slowly, without getting too much extra fat.

On non workout days I try to eat:
-135g of carbs (rice, oatmeal, vegetables fruits)
-275g of protein
-100g of fat (olive oil, fish oil, vegetable oil)
-total around 2500 kcal

On workout days I try to eat:
- 260g of carbs
- 250g of protein (to restrict my calories)
-100g of fat
-total around 3000kcal

I put my carbs in first half of the day on non-workout days. On workout days I try to get most of my carbs after my workout. Any comments on this?

For the topic starter I recommend you to read: http://www.t-nation.com/article/bodybuilding/all_hardgainers_are_not_created_equal

[sdelu]

Bump this!

I think I am skinny-fat hardgainer as well. If I eat a lot I can gain some weight and power...but I tend to get way too much fat around belly compared to my gains. I am looking for a proper diet at the moment as well.

At the moment I am having a experiment on lowish carbs, high protein and moderate fat. My weight is 82 kg. I try to bulk slowly, without getting too much extra fat.

On non workout days I try to eat:
-135g of carbs (rice, oatmeal, vegetables fruits)
-275g of protein
-100g of fat (olive oil, fish oil, vegetable oil)
-total around 2500 kcal

On workout days I try to eat:
- 260g of carbs
- 250g of protein (to restrict my calories)
-100g of fat
-total around 3000kcal

I put my carbs in first half of the day on non-workout days. On workout days I try to get most of my carbs after my workout. Any comments on this?

For the topic starter I recommend you to read: http://www.t-nation.com/article/bodybuilding/all_hardgainers_are_not_created_equal


I'm in the same boat. around 160ish lbs with the biggest stomach you've ever seen on someone so small lol. You should probably get more protein and drop the carbs if you get fat. 260g of carbs is a large amount for someone who gets fat easily, regardless of working out or not. Carb cutoff would be good, too. It helped back when i did it. Now i just stuff myself and i'm paying for it ;p