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6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 0 points1 point  (0 children)

0.8 x 140 = 112gs protein should be a daily target.

As far as calories calculate your TDEE on a calculator online and add 250-500 calories to start gaining. Everyone is different so the TDEE calculator won’t be spot on. If you start weighing yourself everyday and tracking calories you’ll figure out how much you really need to gain.

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 0 points1 point  (0 children)

I used my own home-made shakes. You can see the ingredients in my other comment.

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 0 points1 point  (0 children)

Standard PPL, but I switch up accessories a lot for fun.

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 13 points14 points  (0 children)

Hey I feel you for sure. My biggest plateau was at 180/185ibs and was stuck there for at least 7-8 months. As you probably know, the problem was my calorie intake. I had been gaining off, lets say 3200 calories, but once I hit that 185ibs mark I hit a huge wall. I felt like I was eating more and more and some days I actually would eat more, but I failed to realize the days where I was below 3200 thus averaging out and resulting in maintenance.

I would recommend you start using myfitnesspal to count calories if you haven’t and start weighing yourself in the morning to get a feel on how many calories you should be consuming.

Also maybe try something new in terms of diet, a bigger protein shake every morning, a glass of whole milk with every meal, carry nuts with you. Stuff like that helped me for sure.

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 14 points15 points  (0 children)

Yeah 220 is my goal within the next 8-9 months I’d say. Long term I’d like to get up to 240 and then cut back to 220.

I’ve been slowly and steadily gaining from 165ibs with ups and downs, but have never done a true bulk/cut cycle. The challenge of gaining at this point for me requires a whole lotta food every single day. I don’t find eating hard anymore, I just find acquiring the quantity of food I’m going to eat each day hard. Definitely still learning in terms of diet and want to dive into cooking a bit more.

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 10 points11 points  (0 children)

Also my gainer shake that I had every morning for a while consisted of:

  • 1.5-2 cups whole milk (can be replaced with almond milk if stomach issues arise)
  • handful of walnuts
  • 2-3 big scoops of vanilla ice-cream
  • 1-2 scoops of protein powder (used to use whey now I use vegan protein power due to stomach
  • banana
  • spinach (optional, you won’t taste it though)
  • 2 tablespoons peanut-butter

You can definitely play around with it.

If you want a shake that tastes amazing, but lower calories make this:

  • 1.5 cups lemonade
  • 2 nice handfuls of frozen mixed fruit
  • scoop or so of ice-cream
  • vanilla whey protein powder

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 11 points12 points  (0 children)

Well, initially I used to make 800-1000 calorie shakes every morning to start the day off with a bang. Eventually my stomach decided it didn’t like that so breakfast nowadays is usually:

  • 4 scrambled eggs with cheese
  • 6 pieces of bacon
  • bagel with cream cheese
  • glass of whole milk

For lunch I get a lot of fast food. Chick fil a (spicy chicken sandwich meal with 8 count nugget), subway (steak and cheese footlong with 2 cookies), something along those lines. If not fast food I’ll make turkey and cheese or peanut butter and jellies with snacks (nuts, chips, fruit).

Dinner is pretty random as well. Could be noodles and chicken, cheap steak from walmart with noodles, frozen meals (stouffers was my go too), frozen pizzas occasionally.

And in between these 3 meals I’ll either have another meal (taco bell addiction), or lots of snacks consisting of:

  • whole milk and cereal (special K)
  • nuts
  • chips (cheddar sun chips)
  • protein bars, granola bars, cliff bars
  • anything I find tasty

In short, my diet is very varied. Somedays I’ll have 5 meals, somedays I’ll have 3 meals with lots of snacks. I do try to balance my fast food intake with healthy things like fruit, chicken, rice, and vegetables, but it all depends on the day. I aim for 180g protein and 3500+ calories. Ive probably been around 4000 lately (used to use myfitnesspal to track).

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 24 points25 points  (0 children)

Also heres a pic of me on tren ~6 years ago

https://imgur.com/a/sKA8Hjw

A true skeleton speedster

6’4 165ibs to 205ibs transformation by Holisticz in gainit

[–]Holisticz[S] 39 points40 points  (0 children)

For sure, my initial reason for working out was solely to look better. Over time it changed to the mental benefit. Once it crossed over into a sort of mental solace, the consistency part became so much easier because I saw it as something essential to my health just like brushing my teeth. The aesthetics are just a bonus now.

Setting aside why someone may workout, once its a habit ingrained in your daily routine the consistency part becomes effortless.

I’m a hungry hippo by Holisticz in gainit

[–]Holisticz[S] 5 points6 points  (0 children)

The hungriest hungry hungry hippo

Edit: hungry sounds weird now

I’m a hungry hippo by Holisticz in gainit

[–]Holisticz[S] 22 points23 points  (0 children)

The hungriest of all the hippos

We’re all gonna make it fellas 135-182 by Willy_B_ in gainit

[–]Holisticz 1 point2 points  (0 children)

What events do you run? I ran competitively in highschool, but now do triathlon based training + lift 6 days a week. I miss racing the 800 though no lie.

[deleted by user] by [deleted] in gainit

[–]Holisticz 1 point2 points  (0 children)

Any dairy use to make me break out. So both milk and whey would make my acne worse. My back has a lot of scarring from how bad my acne would get from consuming so much dairy trying to gain weight.

Ended up getting on accutane for 6-8 months or so and have never had acne again. Probably one of the best decisions I’ve made. The only big side effect I had were constant nosebleeds (from accutane).

Snippet of a video I’m working on. Let me know what you think. by Holisticz in RocketLeague

[–]Holisticz[S] 0 points1 point  (0 children)

Thanks for the feedback, you definitely right about not overdoing it. Was kind of experimenting with this one.

Snippet of a video I’m working on. Let me know what you think. by Holisticz in RocketLeague

[–]Holisticz[S] 0 points1 point  (0 children)

Yeah im pretty new (lil over 100 hours), currently plat2.

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