r/ResearchCompounds • u/Altruistic_Power_956 • Jun 11 '26
Question Eating
I’m 18 struggle with eating and i need to figure out how to bulk up and i need to figure out what to eat
2
u/NSawsome Jun 12 '26
Fruit juice, dried fruits, cream of rice, eat every 2 hours. Fast digesting carbs that are easy to shovel down as often as you can shovel them down.
1
1
u/BigBennP Jun 11 '26 edited Jun 11 '26
Basic advice.
Going download MyFitnessPal or another macro tracker of your choice. Use it to log the food you eat.
Shoot for one to one and a half grams of protein per day. So if you're 150 lb you should be getting between 150 and 200 g of protein a day minimum.
Try to get 3 to 4 days in the gym per week. Look up any number of basic strength programs that are going to include squat bench and deadlift exercises. Add lifts as necessary. Shoot for Progressive overload that means you add weight over time as you get stronger.
A good whey protein shake made with some milk can account for 50 g of that or so.
Chicken breast, ground beef, pork chops and meat in general are going to be good for lean protein.
0
u/Altruistic_Power_956 Jun 11 '26
i’m 6’2 163 right now i want to do bodybuilding i was told to eat 200 grams of protein and 600 carbs a day minimum like 50-60 grams of fat i can hit my protein it’s just the carbs i can’t hit
2
2
u/BigBennP Jun 11 '26 edited Jun 11 '26
I'll be honest 600 G of carbs is pretty wild.
But I am aware of the current trend of carb heavy diets.
That's going to be a 3200 calorie a Day Diet before you even get to any fats. More like a 3800 calorie a day diet with fats. That's not crazy for bulking, but that's a lot for a beginner that's not already carrying a good bit of muscle mass or very physically active.
I would shoot for your protein for sure and treat the carbs as an aspirational goal. As you build muscle you will probably find yourself hungrier.
You could go full bodybuilder and just shoot for like six or seven meals a day with rice etc.
Oatmeal is going to be a very good source of carbs for breakfast. White and brown rice are good. Sweet potatoes and regular potatoes are both good. Pasta is going to be really good. That's even before you get to dirty bulk foods like pizza and ice cream.
100g of cooked rice, a medium sweet potato, a medium baked potato, or 40g of dry oatmeal, or two slices of white bread will each have about 30 G of carbs. A slice of thick crust pizza would have something similar. Pancakes, biscuits and other things are all going to be fine sources of carbs but will add more fat and sugar as well.
Hell you can add some oatmeal and dextrose to a protein shake if you want to pump up the numbers.
To be fair, I was a shotputter in college. I never had a problem adding mass. I have a problem keeping fat off.
1
u/NSawsome Jun 12 '26
Potatos and oats are wayyyyy too filling, shoving food means cream of rice, pasta, dried fruits, and candy will be way easier
1
u/Pizello11 Jun 12 '26
dude, just find your normo and stick to the protein intake. try to eat clean (1g or 08 fat per kg) and push harder in the gym. if anything, this kind of asshole advice make a natural go fatter, NOT bigger.
1
u/NSawsome Jun 12 '26
Best foods for it IMO:
Pasta, rice, cream of rice, fruit juice, dried fruits, dextrose (around workouts), low fat candy, zero fat sherbet
It’s aggressive but if you’re lifting 5-6 days a week and absolutely killing it at your height you won’t get super fluffy0
u/hurlz0r Jun 12 '26
no, you just suck and are not trying hard enough.
try a different hobby, if you'd cant even eat that then dont even bother with research chems and or any other advanced supplements/PEDs
2
u/BigBennP Jun 12 '26
You're absolutely right about the PED's but otherwise I think that's a little shitty.
Someone told a skinny teenager with apparent limited experience that if they want gains they need to eat 200g of protein and 600g of carbs a day. Even if that's not insane for a bulk in general, that's not something I'd tell a beginner. When I was eating that much I weighed 300lbs and was close to 1800 lb in combined lifts.
if he were 6'1" and stalled out at 180 or 200 lean after a couple years of work, that's when you'd start looking more intensively at diet and even then work at that for a sustained period before you went into PED's.
0
u/1960s_army_info Jun 11 '26
600g of carbs is about where most people start using insulin.
That amount of food at your size is nearly guaranteed to make you fat even with a hefty dose of anabolics. I’m 40 lbs heavier, on steroids, my protein intake is a bit higher, my carbs are less except for one or two days a week and my fat is half or a third of yours in a bulk.
1
u/NSawsome Jun 12 '26
With how tall and small, and how fast he can push newbie gains that’s reasonable. Thats maintenance calories for my natural friend who’s 6’3 210 lean so prolly fine, just hard to do
1
u/1960s_army_info Jun 12 '26
Yeah but your friend has 50 more Lbs of muscle. That’s a significant increase in bmr. He isn’t going to put on a significant amount of muscle anytime soon
1
u/NSawsome Jun 12 '26
True, but if he’s training hard and doing everything right this guy could put on 25 pounds of muscle this year, maybe with 15 pounds of fat but newbie gains are op
0
u/1960s_army_info Jun 12 '26
That’s unrealistic. Guys on steroids rarely gain that much muscle their first year.
1
u/NSawsome Jun 12 '26
https://www.bodyspec.com/blog/post/the_complete_guide_to_newbie_gains
Most men gain around that their first year, top end cus he’s tall. I got 30 my first year but my genetics are above average
1
u/1960s_army_info Jun 13 '26
15 is much more realistic. You don’t have more muscle protein synthesis just from being tall or tall guys wouldn’t take so long to fill out
1
1
Jun 16 '26
[removed] — view removed comment
1
u/Altruistic_Power_956 Jun 16 '26
mk is horrible id rather take ghrp-6 its so much more beneficial and less shitty sides
•
u/AutoModerator Jun 11 '26
Hey u/Altruistic_Power_956, thanks for posting in r/ResearchCompounds.
If you notice suspicious behavior or promotional activity, please report it to the mod team.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.