Exercise

Question 1

Me: well i dont know what to do. i just want more muscle mass. why would I want to regulate my temperature?

Ai: Building muscle is the only way to solve this. The reason I mentioned temperature is that feeling cold is often a side effect of being very lean; it’s a sign your body doesn’t have much “buffer” (fat or muscle) to hold onto heat.

To get more muscle mass when you have a fast metabolism, you have to outpace your body’s “burn rate.” Since you are already defined and strong for your weight, your body is primed for growth—it just needs more bricks (protein) and power (calories).

How to Build Mass with a Fast Metabolism

Eat “Invisible” Calories: Since you already feel like you eat a lot, stop trying to eat more food and start eating denser food. Add two tablespoons of olive oil or peanut butter to your meals. That’s an extra 200–400 calories you won’t even feel in your stomach.

Track for 3 Days: Use an app like Cronometer or MyFitnessPal for just 72 hours. Most “hardgainers” find out they are actually 500 calories short of what they actually need to grow.

The “Rule of 3” Lifts: Don’t waste energy on small muscles (like biceps curls). Focus entirely on Squats, Deadlifts, and Bench Presses. These trigger the biggest hormonal response for total body growth.

Liquid Nutrition: Drink a high-calorie shake (protein, oats, milk, peanut butter) right before bed. This ensures your body has fuel to repair and build muscle while you sleep instead of burning your own tissue for energy.

Sleep 8+ Hours: Muscle doesn’t grow in the gym; it grows while you sleep. If you have a high metabolism and don’t sleep enough, your body will stay in “burn mode” rather than “build mode.”

The Reality: Your fast metabolism means you have a “high ceiling.” Once you start eating enough to actually gain weight, that weight will almost certainly be lean muscle rather than fat.

Would you like a simple 3-day-a-week workout that focuses only on those “Big 3” lifts to get you started?

Me: i already have a workout routine. i guess its just the sleep and food. so should i eat one spoon of olive oil and another of peanut butter after every meal? or can i do 3 spoons of olive oil in the morning or at night and 1 spoon of peanut butter after the each of the 3 meals during the day? what about the shake? should i drink milk and protein powder shake in the morning before workout, or at night before sleep? what about milk in the morning with protein and milk at night with peanut butter counting as a 4th spoon of peanut butter (milk with peanut butter at night)?

Ai: To maximize muscle growth with a high metabolism, you need to provide your body with a constant surplus of energy. The timing and method of adding these “invisible calories” depend on how your stomach handles them.
Here is a breakdown of how to structure those additions:
1. The “Fat” Strategy (Olive Oil & Peanut Butter)
You can choose the method that makes you feel the least bloated. Fats are dense, so spreading them out is usually easier on digestion.
The “Split” Method (Recommended): Taking 1 spoon of olive oil and 1 spoon of peanut butter after each of your 3 main meals. This adds roughly 600–700 calories to your day without making any single meal feel “heavy.”
The “Bulk” Method: Doing 3 spoons of olive oil at once (morning or night) is efficient but can cause digestive upset for some. If your stomach can handle it, there is no physiological downside—the total daily calories are what matter most for growth.
The “Peanut Butter” Tip: Adding that 4th spoon to your night shake is a great move. It slows down protein digestion, feeding your muscles for longer while you sleep.
2. The Shake Strategy (Timing is Key)
For a “hardgainer,” the before-bed shake is usually more critical than the morning shake.
Morning/Pre-Workout: If you have a high metabolism, a shake here provides immediate fuel so your body doesn’t burn through its own glycogen (energy stores) during the lift.
Night/Before Sleep (Priority): This is your “growth insurance.” Your metabolism doesn’t shut off when you sleep. By drinking a milk, protein, and peanut butter shake at night, you ensure your body is in an anabolic (building) state rather than a catabolic (breaking down) state during those 8 hours of repair.
Recommended Daily “Invisible” Schedule
If you want to hit your growth goals without feeling like you’re constantly “stuffing” yourself, try this:
Time Addition Benefit
Breakfast 1 Spoon Olive Oil (in or after meal) High-density energy to start the day.
Lunch 1 Spoon Peanut Butter Sustained energy and extra protein.
Dinner 1 Spoon Olive Oil Easy calories that don’t fill you up.
Before Bed The Growth Shake: Milk + Protein + 2 Spoons PB Prevents “nighttime burning” and fuels repair.
Important Note: If you find yourself feeling sluggish or having “oily” digestion, switch to putting the olive oil directly into your food (pasta, rice, or shakes) rather than taking it via spoon.
Would you like a specific recipe for a 1,000-calorie “Night Shake” that uses these ingredients?

Me: ill just do milk with protein and peanut butter fist im the morning. i did banana, but i kinda wanna do low carb diet, so i replace it with peanut butter, so this counts as a 5th spoon of peanut butter. then i go to gym, then come back and eat dinner. after dinner i eat another spoon of peanut butter and 1 spoon of olive oil an dother apoon of coconut mct oil.

then i take my peanut butter and eat 1 spoonful after lunch. and at dinner i eat another peanut butter after, then 1 olive oil, and then a final of peanut butter with milk. but the protein from the milk is powder protein, so i kinda dont know if i should really do 2 scoops of protein powder in the day, its too sweet that i feel like 2 is bad. im gonan try to get one that is not sweet.

so yeah, what do you think? in total 1 scoop protein, 5 peanut butter, 2 olive oil, 1 coconut oil.

Ai: This plan is a massive “calorie bomb” that will definitely help you outpace a high metabolism, but it’s quite heavy on liquid and supplemental fats. If your goal is strictly to gain mass and your stomach can handle it, the numbers work.
Here is a breakdown of your proposed daily intake and some practical adjustments:
Your Current Daily Plan
1 Scoop Protein Powder: ~120 calories / 25g protein.
5 Spoons Peanut Butter: ~475 calories / 20g protein / 40g fat.
2 Spoons Olive Oil: ~240 calories / 28g fat.
1 Spoon Coconut/MCT Oil: ~120 calories / 14g fat.
Milk (approx. 2 cups): ~300 calories / 16g protein.
Total “Added” Calories: ~1,255 extra calories per day.
1. Solving the “Protein Powder Sweetness”
If you find standard protein powders too sweet, you aren’t alone—many use heavy artificial sweeteners (sucralose/acesulfame potassium) that can become nauseating when taken daily.
Switch to “Unflavored” Whey: This is the best move. Brands like Isopure Unflavored or Promix sell powder with zero sweeteners. It tastes like thin, watered-down milk.
The “Natural Sweetener” Trick: If you get unflavored, you can control the taste by adding a tiny bit of cocoa powder or a half-teaspoon of honey if you need it.
Scoop Count: Stick to 1–2 scoops a day. Research shows that for most lifters, 1–2 scoops is plenty to supplement whole food sources like meat and eggs.
Healthline
Healthline
+2
2. Low-Carb vs. High-Metabolism
You mentioned wanting a low-carb diet. While it’s possible to build muscle on low-carb, it is significantly harder for people with high metabolisms.
Healthline
Healthline
The Energy Gap: Carbs are your body’s preferred fuel for high-intensity lifting. Without them, your body may try to burn your dietary protein or even your own muscle for energy.
Recommendation: If you aren’t doing strict Keto for medical reasons, consider keeping “complex” carbs like oats or sweet potatoes around your workout time to give you the “push” you need in the gym.
RP Strength
RP Strength
3. Managing the “Oil” Load
Consuming 3–4 tablespoons of pure oil and 5 tablespoons of peanut butter is very high in fat.
Digestion Warning: This much oil can lead to “gastric emptying” issues (nausea or urgent bathroom trips).
Coconut/MCT Oil: Be especially careful with the MCT oil. It is processed differently by the liver and can cause stomach cramping if you aren’t used to it. Start with half a teaspoon and work up.
Absorption: Some studies suggest that very large doses of oil at once are harder for the body to process than spreading them out. Your “after every meal” strategy is smarter than taking them all at once.
Quora
Quora
+1
Summary of Your Plan
Category Your Goal Expert Note
Protein 1 Scoop + Milk + PB Good. Focus on unflavored powder to avoid sweetness fatigue.
Fats 8 Total Spoons (Oil/PB) High. Great for calories, but watch for digestive “sluggishness.”
Carbs Low Carb Difficult. You may feel weaker in the gym without at least some carbs.
Timing Morning & Night Excellent. Spreading the load helps absorption.
Pro Tip: If you ever feel like you can’t stomach another spoon of oil, try whisking the olive oil into a balsamic vinaigrette for your dinner or mixing the peanut butter into warm savory sauces (like a Thai peanut sauce) instead of just eating it plain.
How has your digestion felt the last few days with the increased fat intake?

Me: well idk if my body works better with high carbs or low. ive been trying low and i feel normal than i always do. should i try high carbs tomorrw and see how i feel?

no, i dont really have digestion issue. i may have with high carbs but idk. i noticed that i woke up with a flat stomach on low carbs, maybe did wake up like that on carbs or maybe cuz im not eating enough, or jsut a coincidence. i do get bloated, but i dont know the reason why.

so ill just do this:

1. milk, powder, peanut butter/if carbs then add banana or replace it with the peanut butter
2. at breakfast: 1 olive oil, 1 mct oil, 1 peanut butter
3. lunch: 1 peanut butter
4. dinner: 1 peanut butter, 1 olive oil, 1 peanut butter, milk, and another protein scoop if not sweet.

Ai: Testing a high-carb approach for a day is a great experiment to see how your body responds to different fuel sources. While you feel “normal” on low-carb, many high-metabolism individuals find that carbohydrates provide a significant boost in gym performance and muscle fullness.
Bony to Beastly
Bony to Beastly
+3
High-Carb vs. Low-Carb for Muscle Gain
Performance: High-carb diets are generally superior for maximizing strength and muscle mass gains during resistance training. Carbs replenish muscle glycogen, which is the primary fuel for high-intensity lifting.
Anabolic Environment: Carbohydrates help maintain healthy levels of testosterone and thyroid hormones while keeping the muscle-breaking hormone cortisol in check.
Appearance: “Flatness” in the morning on low-carb is often due to depleted glycogen and water stores in the muscle. Adding carbs can make muscles look “harder” and fuller.
The Conversation
The Conversation
+6
Understanding Bloating
Coincidence vs. Cause: Waking up with a flat stomach is common on low-carb because the body holds less water without glycogen.
Potential Bloat Triggers: If you experience bloating on high-carb, it may be due to specific types of fermentable carbohydrates (like fructans in wheat) or a general “carb intolerance” where your body struggles to metabolize them.
Low-Carb Bloat: Conversely, low-carb diets can sometimes cause bloating due to a lack of fiber, leading to constipation.
Ohio State Health & Discovery
Ohio State Health & Discovery
+5
Your Updated Daily Plan
Your structured plan is a solid way to hit your calorie goals. Below is how to implement it:
Morning Shake: Milk + 1 scoop protein powder + 1 spoon peanut butter.
Carb Day: Add 1 banana or 1/2 cup oats instead of (or with) the peanut butter.
Breakfast: 1 spoon olive oil + 1 spoon MCT oil + 1 spoon peanut butter.
Note: Start with a small amount of MCT oil to ensure it doesn’t cause stomach cramping.
Lunch: 1 spoon peanut butter after your main meal.
Dinner & Night: 1 spoon olive oil + 2 spoons peanut butter (one after dinner, one later) + Milk + 1 optional scoop of unflavored protein powder.
Bony to Beastly
Bony to Beastly
+3
Practical Tips for Success
Unflavored Protein: Since you dislike the sweetness, look for unflavored whey protein isolate from brands like Isopure or Promix.
Soluble Fiber: If you try high-carb and feel bloated, focus on soluble-fiber-rich foods like sweet potatoes or oatmeal, which can help alleviate digestive discomfort.
Consistency: The best approach is the one you can follow consistently. If you feel stronger and better on high-carb tomorrow, it may be worth sticking with it for your muscle-building phase.
RP Strength
RP Strength
+2
Would you like to know which specific high-carb foods are least likely to cause bloating for your experiment tomorrow?

Me: hmmm maybe. maybe i either do high carbs but cut certain carbs.

btw i just looked in the mirror and am still not bloated and i look lean with abs in the mirror, and its night. low carbs

nit doing apecifically keto, just low carbs.

yeah, sure. lets do that. but i heard somewhere that we arent meant to eat potatoes nor wheat. if i get bloated on high carbs im either not supposed to eat high carbs or im eating the wrong carbs or im doing something wrong.

i either have flat stomach on low carb cuz im not eating enough, cuz im not consuming bad carbs, or because my body is actually designed for low carbs.

Ai: It is very common for people with high metabolisms to feel “tighter” and less bloated on low-carb diets because carbohydrates cause the body to hold onto water (for every gram of carb stored as glycogen, your body holds about 3 to 4 grams of water).
If you look lean with visible abs at night, it means your current “low carb + high fat” approach is keeping your systemic inflammation and water retention very low.
Why You Might Bloat on High Carbs
If you decide to experiment with high carbs tomorrow, the bloat usually comes from two things:
Antinutrients/Lectins: Some people react poorly to the “defense chemicals” in skins of potatoes or the gluten in wheat.
FODMAPs: Certain carbs (like onions, garlic, or wheat) ferment in the gut, creating gas.
The “Safe” High-Carb Experiment
If you want to try high carbs without losing your flat stomach, stick to “Vertical Diet” style carbs. these are the easiest for the human body to digest:
White Rice: This is the “gold standard” for bodybuilders. The hull is removed, so there is almost zero fiber or irritants to cause gas.
Peeled Potatoes: Most of the “bad” stuff people talk about (lectins/solanine) is in the skin. If you peel them thoroughly and boil them, they are generally very safe.
Fruit (Glucose-heavy): Bananas and berries are usually well-tolerated. Avoid high-fructose fruits like apples or pears if you are prone to bloating.
Dextrose/Cream of Rice: This is pure energy that bypasses most of the digestion struggle.
Low Carb vs. “Not Eating Enough”
You mentioned you might have a flat stomach because you aren’t eating enough. The “mirror test” is your best guide here:
If you look “Flat” (Muscles look small/deflated): You likely need more carbs or more total calories.
If you look “Lean” (Muscles look hard/defined): Your low-carb + high-fat oil plan is working perfectly.
The Verdict for Tomorrow
If you want to test high carbs, don’t eat bread or potato skins. Try this:
Morning: Add a large banana to your shake.
Lunch/Dinner: Swap one of your fat servings for a large bowl of white rice.
The Test: See if you still have your abs and a flat stomach by tomorrow night.
If you blow up like a balloon, you know your body thrives on the fats (olive oil/PB) you planned earlier. If you feel “stronger” in the gym and still look lean, you’ve found your “growth fuel.”
Do you want to try the white rice test tomorrow, or do you prefer to stick to the high-fat/low-carb plan since it’s already giving you the look you want?

Me: yeah yeah lean. i look lean. check if i have lean stomach at night. banana and rice. i usually eat a lot of fruit so.

if i feel stronger and am still lean, then it works better. if i feel stronger but am bloated then ill be even mroe cofnounded, or im probably just eating wrong carbs.

sometimes i eat rice, other times i dont. usually what my parents want. fried rice mostly. but maybe when i go to panda i should switch to white rice? or keep fried rice? thats usually where i get the rice, oh and the orange rice on mexican restaurants and when my mom makes food.

Ai: Since you are trying to figure out exactly what causes your bloating, switching to plain white rice for a few days is the ultimate test. It is the “cleanest” fuel source for your body.
Here is why your current rice choices might be causing the bloat, even if the “low carb” days make you look lean:
1. The “Panda & Restaurant” Problem
Fried Rice: This is usually high-carb plus a lot of low-quality seed oils (soybean or vegetable oil). This combo is the #1 cause of bloating. The oils can sit heavy in your gut while the carbs ferment.
Mexican “Orange” Rice: This often contains tomato paste, onions, garlic, and bouillon (which has MSG and hidden sugars). If you are sensitive to FODMAPs (certain fermentable carbs), this will make you look “pregnant” by the end of the night.
The Switch: Next time you’re at Panda or a Mexican spot, ask for plain steamed white rice. If you eat that and your stomach stays flat, you know it wasn’t the “rice” or the “carbs”—it was the oils and seasonings in the fried/orange versions.
2. The Fruit Factor
You mentioned you eat a lot of fruit. If you’re going high-carb tomorrow, try to stick to bananas, berries, or citrus.
Avoid: Large amounts of apples, pears, or dried fruits (like mango or dates) for 24 hours. These are high in fructose, which is a common bloat-trigger for “hardgainers.”
3. Your “Test Day” Strategy
If you want to see if you can be strong + lean at the same time:
Morning: Do your milk/protein shake but add a banana.
Lunch/Dinner: Eat plain white rice (steamed) instead of fried rice.
The Check: If you feel “stronger” in your workout and your abs are still visible at night, you’ve found your perfect “Growth Fuel.”
If You Feel Stronger but Bloated…
This usually means your body wants the energy from carbs, but your gut is struggling to process the type of carb or the amount of fiber. In that case, we stick to the white rice and peeled potatoes “Vertical Diet” style and cut the “dirty” restaurant rice.
The Proactive Step: Since you usually eat what your parents make, could you ask them to set aside a bowl of plain white rice for you before they fry it or add the Mexican seasonings?

Question 2

Indicator: A simple rule of thumb is to rest until your breathing has almost returned to normal before starting the next set.
Gold’s Gym
Gold’s Gym
+4
Are you currently following a specific split (like Upper/Lower or PPL), or are you looking for advice on how to structure one for these goals?