The Farmer's Diet or Getting Big For Cheap

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 10-27-2011, 01:13 PM         #1
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tech5c 
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The Farmer's Diet or Getting Big For Cheap
 

 
You’re sick of being skinny. Tired of being picked on and pushed around. You don’t want to be puny and overlooked by the girls anymore. You want respect, the confidence to hold your head up high. Whether you’re on the beach or on your favorite piece of gym equipment, you don’t want to be ridiculed or pushed aside. Instead, you want tall, mountainous biceps. You want broad, manly shoulders. Who wouldn’t?

Regardless of the reason, we all want to be bigger. But who is willing to put in the time and the effort? There’s an inverse relationship between how much we want something and how easy it is to obtain. The things truly worth having can’t be bought with money – you have to earn them with hard work and patience!

Building a dynamite physique is no different. You can’t just walk into a Woolworth’s and buy a body that will blow people away. You have to roll up your sleeves and apply a little elbow grease. Now some of you are going to make excuses. You have a super fast metabolism. You eat all the time, but can’t put on an ounce of muscle, honest. You don’t have time to eat. Well, I’m here to tell you that where there’s a will, there’s a way.

Here, we’ll talk about why many inexperienced lifters fail in their quest to add muscle. The reasons may surprise you. We’ll also outline a basic strategy to help you gain the quality weight you’ve always wanted by focusing on three staple foods found in every kitchen (it can all be had for less than ten dollars per day). We’ll also discuss how to use shakes effectively and even provide a far out recipe! Finally, we’ll provide some really useful tips for staying with the program to help make your physique dreams come true.

BODYBUILDING ISN'T FOR WIMPS

Do you know why most inexperienced weightlifters fail at getting big? Is it because of bad genetics? Maybe the gym doesn’t have enough machines? The answer is very clear: They just don’t eat enough, plain and simple. Instead of “doing” more, some people “listen” too much – that is, listen to their stomachs that tell them to stop eating because they are feeling a little full. You know who you are. The ones who say they eat all the time. The ones who complain that they’re always full, how they can’t eat another bite. The ones who say they’re just too busy to eat.

But let me ask you this. After your first hard set in the gym, do you go home because you’re a little tired? Or don’t have enough time to finish because you have to get back to more important things? Or do you gut it out for another hour, making sure you blast all of your exercises? The same principle applies to eating. If you stop eating because you feel a little full, chances are, you’ll never get bigger. If you skip a meal because you’re too busy, you’ll fail in your quest. So what’s the problem? Is your stomach really too small or do you just lack the discipline? Can you stomach what it truly takes to get big?

Listen, this sport is hard. Bodybuilding isn’t for wimps! You need the heart of a champion. You have to make the time to ensure success, put the work in both in the gym and at the kitchen table. Some make the mistake in thinking that to sculpt a superstar physique, you need to spend more time in the gym, bombing your muscles every single day. Of course weight training is very important. But the real key to success lies not with the weights and barbells, but with the knife and fork! To achieve your goal, focus more on the dinner plate, not the 45-pound plate.

BREAKFAST OF THE CHAMPIONS

Bodybuilding is about the basics – basic compound movements done regularly and with effort. This idea applies to eating as well. Many newcomers make the mistake of overcomplicating things. They get caught up with the latest fad diets they read about in popular magazines. They spend more time reading and creating elaborate meal plans, instead of actually trying out tried and true ones. Once again, these wannabe bodybuilders fall victim to “listening” (or in this case, reading), without enough “doing”.

Thus, the typical training tenderfoot is restrained by his own limited desire, his curbed appetite for reaching his physique goals. Instead of just stepping up to the plate and eating more, he thinks too much – he relies on the advice of so-called gurus everywhere and tries on one fad diet after another like so many hats. So what’s the answer? Very simple – the answer consists of two words: Dedication and simplicity. Armed with motivation and desire, you can make your dreams come true. Equipped with a basic, easy to follow diet program, you’ll be quickly on your way.

Just how basic can an effective bulking diet be? How about three items? We will use three of the most common breakfast foods around. These foods are can be found on any farm and end up in kitchens all over the country: whole milk, farm fresh eggs, and a loaf of bread. These three inexpensive staples can fuel the young bodybuilder’s growth when used wisely throughout the day. At this point, you might be scratching your head, wondering if we’re crazy – just a loaf of bread, a gallon of milk, and a dozen eggs? Yes. We call it the Farmer’s Diet.

But before we check out each of these foods in more detail, a few caveats are in order. Though these foods can provide the foundation for a bulking diet, your daily intake of foods should not solely consist of bread, eggs and milk while on that diet. Variety is the spice of life and this is just as true in bodybuilding as with anything else. So eat your veggies, including sweet potatoes, along with brown rice, yams, pasta, poultry, beef, fish and pork.

Let’s start by looking in the cupboards for a simple loaf of bread. For $3.39, you can find a carbohydrate-rich source of food that won’t cost you a lot of dough. You’ll get a total of about 20 super-soft slices you can snack on throughout the day, and each slice will deliver about a gram of fat, approximately double that in protein, and roughly 12 grams of carbohydrates. Best of all, for even more calories, you can use spreads to your advantage. Peanut butter and jams are all great options.

Next, open the icebox and take out a gallon of ice-cold milk. You’ll need something to wash down that bread with. This item will check in at $3.89 a gallon. You get 128 ounces of a wholesome beverage that packs quite a caloric punch and is also chock full of vitamins and minerals. If you were to divide that up, you’d get 8 servings at 16 ounces, and costing around forty cents per serving. For a quarter, dime and a nickel, you get plenty of calories and a nice balance of protein, carbohydrates and fats. All three are important for the athlete looking to add size and weight.

Last but not least, the incredible edible egg. Some call the egg the bodybuilder’s perfect food. Each egg gives you 6g of protein, no carbohydrates and some good, unsaturated fats. Now some worry that eating too many eggs will lead to high cholesterol levels. It’s not dietary cholesterol you need to worry about. It’s saturated fat. And remember, testosterone is made from cholesterol! Some elite bodybuilders will eat half a dozen eggs at breakfast alone, so start cracking!

Taken together, the Farmer’s Diet consisting of a loaf of bread, a dozen eggs, and a gallon of milk will only cost you $9.97 per day. That’s a little over ten bucks a day for a solid bulking foundation! The Farmer’s Diet will add close to 4500 quality calories per day, more than enough for any serious athlete when taking his entire diet into account. Here’s the macronutrient breakdown:

• Milk (whole, gallon, $3.89): 2344 calories, 124g protein, 204g carbohydrates,128g fat

• Eggs (large, dozen, $2.69): 852 calories, 72g protein, 0g carbohydrates, 60g fat

• Bread (white, loaf, $3.39): 1300 calories, 40g protein, 230g carbohydrates, 25g fat

Daily Totals: $9.97, 4496 calories, 236g protein, 434g carbohydrates, 213g fat

Let’s break down the Farmer’s Diet into more detail. a.ssuming you eat six meals throughout the day. Each meal would then consist of the following:

• 21 oz. glass of milk

• 3 slices of bread

• 2 boiled eggs

That’s it. Could you really pack on weight just by eating this simple meal, six times a day? Absolutely. While the Farmer’s Diet is simple, it will work because it will provide plenty of calories to sustain growth. That’s the real key. What matters most are calories and which foods you choose to eat.

The Farmer’s Diet is illustrative; it provides an example. Your own diet doesn’t have to include milk, bread and eggs. You could replace these three with other staple foods like yams, potatoes, rice, veggies, poultry, fish, and beef. At the end of the day, you need to make sure you’ve eaten enough. Theories and fads may be food for thought, but all the fancy ideas in the world won’t pack on weight. For that, you have to eat real food – and eating is what separates men from the boys.

SHAKE THINGS UP

When you’re eating four, six or eight square meals, the day can get really long, fast. Foods rich in fiber and fats can sit in your gut for a long time and digest slowly. With all those meals, you might end up feeling full and sluggish and tired. So while the day starts strong, it might go out with a whimper. Here’s where a simple strategy can help, one that will help you add even more calories. When times get tough, shake things up!

A delicious and nutritious shake can help you quickly obtain calories. Why shakes? For starters, shakes are tasty and very convenient. All you need is a blender or a shaker cup and you’re good to go. As shakes are a liquid source of calories, they will be digested quickly and efficiently. In other words, a shake won’t sit in your stomach for hours. This is especially important when you are eating a whole food meal every few hours. Calories that don’t keep you feeling full are vital.

So should you stock up on shakes all day long? The answer is a resounding no! Shakes are not meant to replace whole foods. They aren’t miracle supplements that will magically help you gain weight in a shorter period of time. Good, quality weight gain takes time. You can, of course, replace a meal with a shake. You can add a shake between a meal or two. Finally, you can top off a whole food meal with some liquid calories. There are many strategic ways to use a shake effectively and efficiently. Remember, a shake should be used to supplement your weight gaining goals.

When using a shake, feel free to use your imagination and add ingredients to really powerize that drink. Here’s a quick recipe that’s sure to taste good and help you add weight. Start by using a quality high protein, low sugar weight gainer in a basic flavor like vanilla. For our recipe, we prefer Vanilla Ice Cream flavored Real Gains because it contains superior sources of protein, important fats and fiber. Some old time bodybuilders used to use heavy cream for their shakes, but for our recipe, we’ll stick to whole milk.

• 3.5 scoops of vanilla Real Gains (605 cal, 5g fat, 88g carbs, 52g protein)

• 10 oz whole milk, cold (170 cal, 10g fat, 10g carbs, 10g protein)

• 1 medium-sized banana (105 cal, 27g carbs, 1g protein)

• 2 tablespoons of peanut butter (188 cal, 16g fat, 6g carbs, 8g protein)

• Ice

Place all the ingredients in a blender and mix for 10-15 seconds. Pour the shake into a tall glass and you’re all set. With this delicious shake, you get a whopping 1068 calories from 71g of protein, 131g of carbohydrates, and 31g of fat. Now add those 1068 calories to the Farmer’s Diet and your grand total is 5564 calories per day.

Without a doubt, a nutrient-dense shake can really help you out of a tight spot when looking to get big. Use one smartly and only as needed and a shake could mean the difference between meeting your daily intake of calories and missing it day after day, week after week, and month after month.

TOP 10 TIPS FOR GETTING BIG

OK, let’s summarize everything and list the most important things to do and avoid when trying to pack on weight:
  1. Simplify your diet: Don’t overcomplicate things and fall for fancy, complex diet plans.
  2. Eat big: When it comes to eating, go big or go home; at home, eat some more.
  3. Lift heavy: Train big and be consistent; as with eating focus on the basics like compound movements.
  4. Add in increments: Whenever you can, add an extra serving to meal; add an extra meal to the day; add extra calories using a small shake at the end of a meal.
  5. Shake it up: When you’re full, add a shake; also add foods to that shake (such as peanut butter, fruit, ice cream).
  6. The right meat: Instead of white meat, focus on red meat.
  7. Carbs are your friend: When it comes to gaining weight, don’t neglect carbohydrates.
  8. Move up: Instead of water, use skim milk; if that doesn’t work, move up to whole milk or even cream.
  9. Avoid cardio: If you can run, jog. If you can jog, walk.
  10. It’s a marathon: When it comes to bulking, it’s a marathon not a sprint so take your time and do it right.

As any muscle head will tell you, meals are an important part of the bodybuilding equation. When you bomb your muscles with one intense workout after another, you can’t afford to let a weak, inadequate diet hold you back from making explosive gains and obtaining an unreal body. Plan a simple, basic, effective diet and then stick to it. When you do, you’ll soon find more meat sticking to your ribs.

Source:
[pic - click to view]

 Universal

21 comments for "The Farmer's Diet or Getting Big For Cheap"

 10-27-2011, 04:40 PM         #2
PradalSerey  OP
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great idea, forget micronutriets and forget fiber.

clog up your colon and get swolled yo!!!! WOOOOH



Last edited by PradalSerey; 10-27-2011 at 04:44 PM..
 6 years ago '06        #3
Sammyboi22 
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^^. Being vegan is not that healthy. Hence why most doctors/ nutritionists aren't vegan.
 10-27-2011, 07:09 PM         #4
PradalSerey  OP
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most doctors/nutritionists are fed the same information based off of studies sponsored by corporations with huge shares in dairy/meat industry.

regardless, im not necessarily promoting veganism rather showing that this article is bunk, just like atkins. Diets heavy in nuts, fruits, vegetables and grains are far superior to carb/protein heavy diets.

then again i guess it depends. alot of people like to bulk but arnt aiming for lean muscle....meh, whatever floats your boat
 10-27-2011, 07:22 PM         #5
tech5c  OP
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 PradalSerey said:
most doctors/nutritionists are fed the same information based off of studies sponsored by corporations with huge shares in dairy/meat industry.

regardless, im not necessarily promoting veganism rather showing that this article is bunk, just like atkins. Diets heavy in nuts, fruits, vegetables and grains are far superior to carb/protein heavy diets.

then again i guess it depends. alot of people like to bulk but arnt aiming for lean muscle....meh, whatever floats your boat
What macronutrient would you consider those then.
 6 years ago '08        #6
portis187 29 heat pts29
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tired of being skinny? Buy Me


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 10-27-2011, 08:36 PM         #7
PradalSerey  OP
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if you follow this diet sure youll get some quick mass but your energy level will decrease and your immune system will be rather shakey as well...in the long run your strength will be low, your going to end up with higher body fat and your arteries will be clogged as well as your whole digestive tract.

• 21 oz. glass of milk (raises blood acidity, which isnt a fantastic thing)

• 3 slices of bread (since you stated white bread its empty calories with little to no nutritional value)

• 2 boiled eggs (now i love eggs, but the amount your talking PER meal? i hope you mean quail eggs)

• 3.5 scoops of vanilla Real Gains (605 cal, 5g fat, 88g carbs, 52g protein) (other then the amount of sugar and empty carbs, cant complain too much about this...not really sure how well your body can absorb it though, i havnt researched this)

• 1 medium-sized banana (105 cal, 27g carbs, 1g protein) (finally something good, but i hope your talking organic and not gas chambered supermarket variety)

• 2 tablespoons of peanut butter (188 cal, 16g fat, 6g carbs, 8g protein) (home made would be excellent, but why not go cashew or walnut? store bought PB is loaded with sugar and non-peanut buttery badness)

• Ice (Ice baby, nah nah nah nah nunununuh)

your better off eating a huge bowl of oatmeal covered with walnuts and cranberries throw some wheat germ, a bowl full of spinach with olive oil and vinegar, a couple sticks of celery, a few oranges and a big glass of home made lemon water....
have a bowl of couscous with some wild game meat, quail or chicken or somesh*t and some antipasto on the side, some bomb olives and garlic and some hummus.

and if you want, take your protein shake....

may not gain as much lazy mass, but your energy level will increase and your workouts will get better pumps...
 6 years ago '06        #8
Sammyboi22 
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 PradalSerey said:
if you follow this diet sure youll get some quick mass but your energy level will decrease and your immune system will be rather shakey as well...in the long run your strength will be low, your going to end up with higher body fat and your arteries will be clogged as well as your whole digestive tract.

• 21 oz. glass of milk (raises blood acidity, which isnt a fantastic thing)

• 3 slices of bread (since you stated white bread its empty calories with little to no nutritional value)

• 2 boiled eggs (now i love eggs, but the amount your talking PER meal? i hope you mean quail eggs)

• 3.5 scoops of vanilla Real Gains (605 cal, 5g fat, 88g carbs, 52g protein) (other then the amount of sugar and empty carbs, cant complain too much about this...not really sure how well your body can absorb it though, i havnt researched this)

• 1 medium-sized banana (105 cal, 27g carbs, 1g protein) (finally something good, but i hope your talking organic and not gas chambered supermarket variety)

• 2 tablespoons of peanut butter (188 cal, 16g fat, 6g carbs, 8g protein) (home made would be excellent, but why not go cashew or walnut? store bought PB is loaded with sugar and non-peanut buttery badness)

• Ice (Ice baby, nah nah nah nah nunununuh)

your better off eating a huge bowl of oatmeal covered with walnuts and cranberries throw some wheat germ, a bowl full of spinach with olive oil and vinegar, a couple sticks of celery, a few oranges and a big glass of home made lemon water....
have a bowl of couscous with some wild game meat, quail or chicken or somesh*t and some antipasto on the side, some bomb olives and garlic and some hummus.

and if you want, take your protein shake....

may not gain as much lazy mass, but your energy level will increase and your workouts will get better pumps...
Your immune system is an internal thing. Eating right has somewhat of an influence on it but for the most part some people just have better ones.

Vegan is not bad for some things. But meat is essential especially if your trying to put on mass. The protein ratio for beans to serving size is not as good as chicken or fish. Iron is a key component in a diet as well. Vegans think they are so high and mighty and healthy but in reality eating healthy as fu*k wont prolong your life for as long as you might think. I have friends who have Masters in nutrition, MCB, Med School students and they all tell me. Eat what you want. Eat a somewhat balanced diet. Dont drink too much and try not to smoke. Other than that genes play the biggest role in your overall health. Believe it if you want and think that all drug companies want to steal your money but ill enjoy eating my red meat and chicken. Have fun with your tofurkey and soy.
 10-27-2011, 09:33 PM         #9
PradalSerey  OP
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 Sammyboi22 said:
Your immune system is an internal thing. Eating right has somewhat of an influence on it but for the most part some people just have better ones.

Vegan is not bad for some things. But meat is essential especially if your trying to put on mass. The protein ratio for beans to serving size is not as good as chicken or fish. Iron is a key component in a diet as well. Vegans think they are so high and mighty and healthy but in reality eating healthy as fu*k wont prolong your life for as long as you might think. I have friends who have Masters in nutrition, MCB, Med School students and they all tell me. Eat what you want. Eat a somewhat balanced diet. Dont drink too much and try not to smoke. Other than that genes play the biggest role in your overall health. Believe it if you want and think that all drug companies want to steal your money but ill enjoy eating my red meat and chicken. Have fun with your tofurkey and soy.
im not vegan, i love the hell out of meat. i also realize that when i eat 2 portions of it in a week rather then 2 portions a day i also feel alot better.
we intake a sh*t load of protein more then we actually need, and you can get iron thats easier to digest in spinach etc.

Meat is not a bad thing, but how about moving to wild game rather then selectivly bred (or inbred) cows that have been pumped with god knows what and live in crates for their lives.

and saying that immunity is an "internal thing"?....food is "internal"? food has a HUGE affect on immune system.

Honestly, people need to focuse on DIGESTION, ENERGY LEVEL, HEALTHY CELL REPLICATION and IMMUNE SYSTEM in diet. but people only focus on "caloric energy" and "protein"
 6 years ago '09        #10
Jacc Blacc 55 heat pts55
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i stopped reading after it said after you get tired in the gym, blast it out for another hour
 10-28-2011, 12:03 AM         #11
tech5c  OP
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A lot of you are missing this key paragraph.

The Farmer’s Diet is illustrative; it provides an example. Your own diet doesn’t have to include milk, bread and eggs. You could replace these three with other staple foods like yams, potatoes, rice, veggies, poultry, fish, and beef. At the end of the day, you need to make sure you’ve eaten enough. Theories and fads may be food for thought, but all the fancy ideas in the world won’t pack on weight. For that, you have to eat real food – and eating is what separates men from the boys.
 10-28-2011, 12:08 AM         #12
tech5c  OP
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 Jacc Blacc said:
i stopped reading after it said after you get tired in the gym, blast it out for another hour
 tech5c said:
After your first hard set in the gym, do you go home because you’re a little tired? Or don’t have enough time to finish because you have to get back to more important things? Or do you gut it out for another hour, making sure you blast all of your exercises?
There's a big difference between getting tired at the gym and getting tired after one set.
 10-28-2011, 03:32 AM         #13
PradalSerey  OP
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so in otherwords the farmer's diet is "eat a lot"? thats fine, thats alot more credible then "dont follow complex diet plans" people who follow complex diet plans get excellent results usually...

guess it depends on how well tuned your instincts are and how self disciplined you are.

your gonna get these results if you dont pay attention to what you eat

[pic - click to view]

 6 years ago '09        #14
Jacc Blacc 55 heat pts55
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^^^^^
co-sign

your suppose to eat more but i only do clean bulks......i dont want more fat then muscle growth, its gonna make it harder on yourself when your cutting

and to threadstarter my fault i didnt see the "1 set" part
 10-28-2011, 10:28 AM         #15
tech5c  OP
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 PradalSerey said:
so in otherwords the farmer's diet is "eat a lot"? thats fine, thats alot more credible then "dont follow complex diet plans" people who follow complex diet plans get excellent results usually...

guess it depends on how well tuned your instincts are and how self disciplined you are.

your gonna get these results if you dont pay attention to what you eat

[pic - click to view]

It's aimed more at the skinny kids who claim they lift heavy and eat all the time but never put on size.

It's just an example of a very simple inexpensive diet that will provide you with a caloric surplus. If you're gaining too much fat for your liking than lower calories, very simple.

The main point is to keep things simple and basic. The basics work. It seems like all the time people make dieting too complex and just end up confusing themselves and ditching the diet.
 10-28-2011, 08:01 PM         #16
PradalSerey  OP
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 tech5c said:
It's aimed more at the skinny kids who claim they lift heavy and eat all the time but never put on size.

It's just an example of a very simple inexpensive diet that will provide you with a caloric surplus. If you're gaining too much fat for your liking than lower calories, very simple.

The main point is to keep things simple and basic. The basics work. It seems like all the time people make dieting too complex and just end up confusing themselves and ditching the diet.
ok a.ssuming the entire goal is caloric energy and bulking. then fantastic.

but like i said, its really not a good idea to eat blind. people really do need to educate themselves and get a proper BALANCED intake of food.

This is why obesity is so rampant, because people claim "dieting is too complex" and "ditch their diets".

diets arnt meant to be set in stone but if your educated well enough you should be able to substitute and make changes on the fly i.e. "ok i skipped my vegetables/fruit at lunch and had a mcdonalds instead of my sandwich, maybe i should skip the steak and potatoes for dinner and have something healthier"

i find people just stop paying attention to what they eat or say "fu*k it, its just ONE day where im eating like a pig" which then becomes "its only one week" which becomes "sh*t what happened to my abs?"
 6 years ago '08        #17
iPunish901 12 heat pts12
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on this note, i need some ideas as far as diet plans to bulk up. not this bull i just read
 6 years ago '04        #18
shadymilkman 10 heat pts10
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how bout if I put on weight easily.... what should i do to get big in that case
 6 years ago '04        #19
bibbyboi 25 heat pts25
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 tech5c said:
A lot of you are missing this key paragraph.

The Farmer’s Diet is illustrative; it provides an example. Your own diet doesn’t have to include milk, bread and eggs. You could replace these three with other staple foods like yams, potatoes, rice, veggies, poultry, fish, and beef. At the end of the day, you need to make sure you’ve eaten enough. Theories and fads may be food for thought, but all the fancy ideas in the world won’t pack on weight. For that, you have to eat real food – and eating is what separates men from the boys.
This.

I think people are missing the fact that you can add in veggies and fruits and fish, actually whatever you want to. This diet is made for those people who insist that they can't gain weight and insist they are eating a lot. 99.99999% of the time they simply aren't. This guarantees that they get at least 4000 cals.

For most younger athletes they actually should eat even more calories while training. Our center on the high school team that i coach is 6'6" and was like 190. I got him eating over 5000 calories a day and he's gained about 15lbs in the last few months. He's still well below 10% bf and he's noticeably more muscular and his vertical has went way up.
 6 years ago '04        #20
chirpflare 173 heat pts173
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 Jacc Blacc said:
i stopped reading after it said after you get tired in the gym, blast it out for another hour
i stopped reading after bread
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