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April 17, 2010 - 11:01pm

steve

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Ok, here is the deal.

I was working out last year, probably on average 2 days a week with my good friend and personal trainer Keith Willis (gotta throw him a little link love: http://untappedfitness.com/). Until around November, when it came time to kick it into high gear on this project I was working on...

So, I basically stopped working out from then until now. On top of that, I got sick a few weeks ago and didn't really eat or sleep much, and I lost a lot of weight... and the truth is, I didn't have much to lose to begin with.

Here I am, having just finished this massive, awesome project (this website), and I told Rob and Jesse (the guys behind OneResult) to get me into shape. They said they can do it in 12 weeks. We'll see.

I'm creating my first nutrition plan right now (http://www.oneresult.com/nutrition/male-weight-gain-ectomorph-medium?week=1). Rob or Jesse, which one of the proteins in my package is a whey protein?! I tried to read the packages... but I didn't understand it! Remember, I've never taken a supplement or anything like this in my life, I'm a total newbie!

Also... I've set my workout time to Morning... but when does it assume I am going to workout? After Meal 2? Meal 1? Before Meal 1?

April 17, 2010 - 11:04pm

steve

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And a little about me - I'm 5'10" (listed at 5'11" officially), and I weight around 145lbs.

My stamina is out of whack, and I basically need to be a high motor guy if I'm going to be worth anything on the basketball court. I want my stamina back, and I want more strength in my core and legs so that I can play quicker.

April 17, 2010 - 11:12pm

steve

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Ok, this nutrition plan has me drinking alot of milk. Is it cool if I sub some soymilk in? I mean... I think I'm getting mildly lactose intolerant in my old age. What do you say?

April 17, 2010 - 11:15pm

steve

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FYI - I'm doing the afternoon one instead: http://www.oneresult.com/nutrition/male-weight-gain-ectomorph-medium?week=0

April 18, 2010 - 12:36pm

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Steveo,

So let's start from the top. You're 145 pounds and you want to get bigger so we sent you the Get Bigger All American package. At your disposal are all of the tools that are going to make you bigger, faster, and stronger over the next 12 weeks.

Let's start with the protein question and then work through the rest of the package. The 2:1:1 recovery is your post-workout recovery drink that's made primarily of whey protein and some fast digesting carbohydrates. Right after you lift you're going to put two scoops of it into a shaker along with 5 grams of creatine and 12-16 oz of water and slug it down. I know you're probably pretty skeptical right now, but you'll love the taste.

The casein shake, or the shake that you're going to take before you go to bed, is the one that says 100% Casein on the label (the blue one). The prescribed one scoop will ensure that you're not eating away at your muscle mass when you're sleeping which is important if you're going to put on a solid 15. We could throw out scientific terms like "catabolic" right now but that'd be about as helpful as you describing Java script to us.

Now what are the other three products for and when should you be taking them? As the above suggests, you should take 5 grams of the creatine after you workout with your 2:1:1. Two capsules of the beta alanine should be taken a half hour before you work out and three capsules of the ZMA should be taken a half an hour before you go to bed.

If there's one thing to remember though, it’s this. The ZMA Isn't as effective if you take it with calcium so take the ZMA a half hour before bed and the casein right before bed so that there's at least a half hour difference.

Does all of that make sense? The only remaining question is which workout plan are you doing and when are you starting sir?

We'd suggest this one: http://www.oneresult.com/training/look-better-3-day-total-body-weight-gain

That said it’s your show, so let us know.

April 18, 2010 - 8:33pm

steve

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That makes sense! And yeah, that's the workout plan I am doing. I just got off the phone with Keith, he said I can use his gym so I'm all set. I'm actually about to head to the store right now and use the nifty grocery list I created to get what I need for the first few days.

One question you didn't answer - can I use soymilk instead of regular milk? Probably not.. but it would be easier on the belly!

April 18, 2010 - 10:26pm

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@ Steve,

Soymilk-- and soy itself-- is a pretty interesting/controversial topic. For starters soy is highly allergenic, numerous people have allergic reactions to soy.

More importantly, though, soy contains phytoestrogens (these are compounds that are structurally close to estradiol and can thus weakly bind to estrogen receptors). Genistein and Daidzein are the two phytoestrogens within soy. Obviously this is not something an individual would want in their diet... something causing estrogenic effects.

However, there was a study in Clinical Science (Mitchell et al. 2001) that showed the amounts of phytoestrogens contained in soy are probably not going to register too much of an effect. In the end though is soy really worth the risk? My answer would be no, and that it should be avoided.

Hope that helps.

--scall144

April 19, 2010 - 8:14am

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Thanks! I decided to go with some organic skim milk instead. I'm finishing up meal 1 of this long and winding road just now... this is alot of food!

April 19, 2010 - 10:15am

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You'll need a lot of food if you're going to put on 15 pounds.

April 19, 2010 - 2:31pm

#10

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I just took my first 2 Beta Alanines in preparation for Workout #1 - I'm heading out the door now... wish me luck!

April 19, 2010 - 4:14pm

#11

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The 2:1:1 Recovery stuff tastes AWESOME! http://www.oneresult.com/products/content/optimum-nutrition-211-recovery

The workout rocked me - and I had to change a few things around, with the help of Keith. Also, I tweaked my hamstring so I had to cut the squats out. No worries though, I've got that sweet chocolate Recovery stuff in me now...

April 19, 2010 - 4:34pm

#12

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Ok, I drank the shake about 20 minutes ago, and I feel like I am full of good energy right now. This is weird and crazy and awesome!

April 19, 2010 - 4:51pm

#13

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That 2:1:1 stuff really is tremendous. Best of luck Steve.

April 19, 2010 - 5:00pm

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Steve, we knew you'd love the 2:1:1 but if you're going to put on a bunch of solid weight, squats will have to be the foundation of your program. If you're seriously about improving your athleticism this total body exercise is going to wind up being your best friend for the next 12 weeks.

In simpler terms, think of the squat as your HTML code. You won't be able to build an awesome site, or in this case an awesome frame, without it.

April 19, 2010 - 7:56pm

#15

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No worries guys, I just didn't want to tear a hammy on my first day back in the gym. I'm not shirkin' the squats - I love squats! I'm just not doing them when I can feel muscles tearing, I can do them Wednesday when I'm healed up.

April 19, 2010 - 8:57pm

#16

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When you say a cup and a half of pasta.. you mean before you cook it, or after? I measured before, which makes sense, and this is alot of food. I'm surprised!

April 19, 2010 - 9:17pm

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Yeah you should be measuring it before you put it in the pot sir. How's the first day been? Sustainable for 12 weeks?

April 19, 2010 - 9:48pm

#18

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A cup and a half of pasta is ALOT OF FOOD! I struggled to finish dinner, and now I have to eat two tablespoons of peanut butter and drink a shake before bed...

I'm exhausted, mainly from lack of sleep and working out for the first time in a while. I think its too early to tell what this will be like, because my body is not adjusted to this at all! I'll keep this thread updated.

April 20, 2010 - 10:05am

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Keep up the good work Steve. Slowly but surely you'll get there.
What did you numbers look like in yesterdays workout? What exercises did you wind up doing and how much weight were you using?

April 20, 2010 - 10:30am

#20

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I didn't track my numbers yesterday - it was kind've chaos. I'll have a nice peaceful gym all to myself tomorrow morning, so I'll track stuff there. Also, I gave my printer to my brother and haven't gotten a new one yet, so I didn't print up my workout plan.

April 20, 2010 - 11:46am

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Would you like us to send you a notebook and a pen sir?

April 20, 2010 - 3:29pm

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I've got that covered.

Eating meal 4 of 6 for today. I think my appetite is slowing starting to adjust... I'm actually HUNGRY for this turkey sandwich!

April 20, 2010 - 5:19pm

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Here's a treat for tonight sir. As long as you have a blender and ice you'll be one happy camper.

Throw a cup of ice, a of casein, and a scoop of PB in a blender. Add 2 cups of water (or more if you'd like it to be less thick) and blend it for 30 seconds.

Your evenings will never be the same.

April 20, 2010 - 9:30pm

#24

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Man, reading Steve do this makes me want to get back to the gym. Though I think my plan is going to be the polar opposite as far as consumption of food is concerned.

April 21, 2010 - 7:05am

#25

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Starting my day off with a protein shake before I go workout - this is my first time mixing it with milk.... its good!

April 21, 2010 - 11:37am

#26

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Ok, word of advice to anyone considering this plan - you can select meal alternatives... don't replace all of your meals with protein shake alternatives! I've been doing that because a) protein shakes are yummy, and b) I'm busy and lazy, and protein shakes are easy to make.

Well... I feel sick after drinking probably 5 protein shakes in the past 16 hours. I'm now eating an open-faced turkey sandwich, and the feeling of real food hitting my belly is awesome. Learn from my mistakes!

April 23, 2010 - 12:00pm

#27

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It's the end of week 1, and my body is adjusting to eating 6 meals a day. I'm actually starting to get hungry between meals again, which is nice!

I've noticed that I feel alot less pain than I normally feel after starting a workout, probably because the supplements are doing their job!

April 24, 2010 - 9:03pm

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Congrats on completing the first week sir. 11 more weeks and you'll be a solid 15 heavier Steve. Please send us those "after" pictures.

April 28, 2010 - 8:17am

#29

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Ok, after a solid week, I've gained 7 lbs back. It's definitely NOT all muscle, but I think my body was really eager to put on weight and get back to my standard weight of 145. I've adjusted to the meal plan, although I've had to approximate it on several occasions because I was simply too busy (on the road, etc). I say, so far so good!

April 28, 2010 - 9:39am

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Keep lifting hard and eating well and you'll be bullying guys on the blocks like Dwight Howard, Steveo.

How are you feeling in general though? Any noticeable gains in strength or energy to go along with the increase in size?

April 28, 2010 - 5:36pm

#31

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I don't know if I've gained any strength or energy - its hard to tell, but I will tell you this: I am sleeping like a champion. I usually feel tired if I only get 6 or 7 hours of sleep (I know, I'm spoiled when it comes to sleep), but lately I've been getting less sleep than I'd like (for various reasons), but if I get 7 hours, I am a golden god. This is not like me, so I wonder if I can attribute it to the meals/working out. It definitely started with this program, so that's awesome.

Also, this is my second week working out (today was my 5th workout). In the past, when I have worked out after stopping for a while, the second week has ALWAYS been the hardest, because my muscles are so rocked from the first week. Well... I feel FINE, and I'm improving my weights already (upping my weight on almost every exercise I do). This is literally unheard of in my world - week 2 is the week that tests my nerve... but this week 2 feels like week 4. I can't tell that I'm stronger, but I can definitely tell that I'm not sore! And its not like I've been going easy on myself, I've been going to failure on pullups... if that doesn't tear me up, I don't know what does.

April 28, 2010 - 6:46pm

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"I am sleeping like a champion. I usually feel tired if I only get 6 or 7 hours of sleep (I know, I'm spoiled when it comes to sleep), but lately I've been getting less sleep than I'd like (for various reasons), but if I get 7 hours, I am a golden god."

That's the power of the ZMA Steveo! Incredible huh?

"I can't tell that I'm stronger, but I can definitely tell that I'm not sore!"

You won't be able to see huge gains in strength in one week but what you're not sore because you're finally taking your recovery seriously with the post workout shake, pre bed shake, and solid meals throughout the course of the day. I'd venture to say that you weren't getting close to enough grams of protein per day when you were working out before, but that's clearly no longer a problem.

Just stay the course Steve and you'll see a huge difference between the 138 pound Day 1 you and the man you'll see in the mirror 10 weeks from now.

May 1, 2010 - 3:18pm

#33

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I just got back from my first basketball game after starting this program. I started less than two weeks ago, and last week was our bye week.

OMG - I had the energy of two men on the court today! I didn't even do anything special in the morning before the game, I just ate a banana and a protein bar. I forgot to take the beta alanine... but even so, with just that, and with out doing ANY CARDIO WORK, I had all of my stamina back. I am seriously astonished. I haven't even done cardio.

What this leads me to believe is that a) in the past, my nutrition has been really bad, and b) nutrition matters... ALOT!

I'm excited!

May 4, 2010 - 11:31am

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Keep going Steveo! That's excellent work out of you.

Just out of curiosity, what are you tipping the scales at nowadays?

May 20, 2010 - 9:44am

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been a while since we've heard from the web developer. I'm sure it's due to the busy schedule, how's the progress coming along?

May 20, 2010 - 12:04pm

#36

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Ok, it's been a while, yes! Here is the deal:

I've been sticking to the nutrition plan and workout plan, although I've had to modify both because a) it's wedding season, and b) my workout equipment is kinda... crappy.

With that said, I have worked out 3 days per week, and I've stuck to (pretty much) the nutrition plan. And I'm definitely seeing results in the weight room and on the basketball court.

I played in my last game of the season, and it was by far my best game - even Keely (my wife) said that it was an awesome game to watch. I was full of energy the entire time, and made some crucial plays that helped us actually get the W!

I should take another picture of myself, so I can compare them side by side... hold on gonna do that right now... WOW. Ok, I'm not the incredible hulk or anything, but I look more... normal now. Before I looked emaciated, now I look like a relatively normal human male. My upper body is noticeably thicker, and I think its primarily coming from my back and shoulders.

The bottom line is this - I haven't missed a workout yet, and I don't plan to, and this stuff works. I'm almost halfway through the 12 week program, so I'm excited to see what happens by the time it's over!

According to the non-reliable scale at the pool, I weight 151lbs right now...

May 20, 2010 - 12:13pm

#37

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I forgot to mention that I could hardly do 5 pullups when this thing started, and my workout called for "4 sets of 5 pullups" - well, now I can do 3 sets of 5 pullups cleanly, getting to about 3 on the 4th set. Yeah, I know... pathetic, but a HUGE improvement in only 5 weeks!

May 20, 2010 - 1:11pm

#38

12PackAbs

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nice work, keep up the hard work

June 1, 2010 - 10:40pm

#39

steve

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I weighed myself the other day, and I am at 157lbs!!!!!! That was on a REAL scale too! I'm noticeably bigger in the upper body, it's awesome. Still working out and taking 2:1:1, but its getting difficult with this work schedule I'm on. Still, it's getting done. And I'm on the meal plan, although it's had it's ups and downs with the weddings and what-not. I'm on pace to eat 6 meals today though!

June 9, 2010 - 11:22pm

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Steve you're a beast! Keep up the good work buddy. That's like 20 pounds in 6 weeks! Haha.

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