View Full Version : Anyone else here trying to put on weight?
rubberduckofdeath
16-01-07, 11:05 AM
.
Steve H
16-01-07, 11:08 AM
Eh? :?
Steve H
16-01-07, 11:14 AM
I'm trying to put on a stone or so of muscle this year (new year's resolution), and it's hard work eating the amount of calories that you need to actually do it reasonably quickly. It's a lot of food :shock:
What for, are you entering an Ultimate Fighting Competition or something? :wink:
Can't you just drink Beer instead? Much more fun. :D
Filipe M.
16-01-07, 11:16 AM
I'm trying to put on a stone or so of muscle this year (new year's resolution), and it's hard work eating the amount of calories that you need to actually do it reasonably quickly. It's a lot of food :shock:
You can have my excess weight if you really want to! :lol:
Steve H
16-01-07, 11:17 AM
I'm trying to put on a stone or so of muscle this year (new year's resolution), and it's hard work eating the amount of calories that you need to actually do it reasonably quickly. It's a lot of food :shock:
What for, are you entering an Ultimate Fighting Competition or something? :wink:
Can't you just drink Beer instead? Much more fun. :D
Both of them ultimately would end up the same way.
Me unconscious on the floor :lol:
:winner:
Cloggsy
16-01-07, 11:21 AM
I've been trying to take weight off for years, unsuccessfully :roll: :lol:
2-3 protein shakes a day :wink: plus plenty of tuna, chicken etc
cut back on the carbs after 6pm
how heavy are yo now?
2-3 protein shakes a day :wink: plus plenty of tuna, chicken etc
cut back on the carbs after 6pm
how heavy are yo now?
I'm on that at the moment. Lifting weights 3 times a week for about an hour.
Yesterday I ate:
Breakfast:
- Bowl of porridge
- Toast with low fat spread you need protein here
Mid morning:
- Corned beef sandwich on wholemeal bread i would swap c/beef for tuna- Apple
Lunch:
- Two baked potatoes
- Half a plate of chicken wings not much meat on the wings (or do you mean breast)- Salad
- Yoghurt
Mid afternoon:
- Tin of tuna with salad
- Apple
After training:
- Protein shake
Evening meal:
- Bag of scampi ??? not sure on the protein here- Baked potato
- Green veg
Before bed:
- Protein shake
Currently weigh a touch under 12 stone, very low body fat. I want to get to 13 stone+ by the end of the year.
you need more protien
Lee.
rictus01
16-01-07, 11:51 AM
Currently weigh a touch under 12 stone, very low body fat. I want to get to 13 stone+ by the end of the year.
Lee.
Funnily enough I was 13+ stone, now just over 9 1/2, add to that diabetes and it's going to be some job getting it back, but I won't be looking at a year, when they have finished chopping me up and I can crack on with physio, I'll play with the multi-gym and my diet (although beer could be a major part of the equation).
Cheers Mark.
northwind
16-01-07, 11:53 AM
I'm 10 stone of solid bone, sinew, organs and cartilege. And about 1lb of muscle :)
Mr Toad
16-01-07, 11:59 AM
Give it a couple of years and you'll be putting the weight on all right :cry:
I've set myself a goal to loose at least 2 stone this year - in the first week I put on 6 pounds :shock: , and then in the second lost 1/2 pound
bloody hard these diets :?
who told you to eat 4000 cals ??? :shock:
Give it a couple of years and you'll be putting the weight on all right :cry:
I've set myself a goal to loose at least 2 stone this year - in the first week I put on 6 pounds :shock: , and then in the second lost 1/2 pound
bloody hard these diets :?
Mark can offer you a solution - But it involves a large hammer....
Dan
who told you to eat 4000 cals ??? :shock:
its not about the amount of cal you eat.
you will need 1.5-2 grams of protein per lb
so lets say you are 170lb (12stone) that would mean you should be aiming for atleast 250 grams of protein per day
fat is good but make sure its the right type of fat not saturated
brown/basmati rice is better than pasta
try eggs for breakfast 6 whites + 1 yolk in a blender microwave for 30secs to kill any bacteria & drink
About 5 years ago I wanted to put on weight too, I used to eat much the same as you. But I had to stop because I felt so bloated all the time, physically sick even, and I came to the conclusion that my slender frame (I weigh 71kgs and never fluctuate more than +/- 1 kg, height 1.79m, BMI 22.2, 31 in waist) was not genetically programmed to accept more muscle. So I'm a skinny git and always will be :D
Alpinestarhero
16-01-07, 12:33 PM
I try and put on weight too, fast metabolism, no muscles. I gave up in the summer though...and since i've started hauling the sv round corners, I'm getting some muscles and feel far happier, so eating more :D
Buy an SV, be healthy
Matt
who told you to eat 4000 cals ??? :shock:
its not about the amount of cal you eat.
you will need 1.5-2 grams of protein per lb
so lets say you are 170lb (12stone) that would mean you should be aiming for atleast 250 grams of protein per day
fat is good but make sure its the right type of fat not saturated
brown/basmati rice is better than pasta
try eggs for breakfast 6 whites + 1 yolk in a blender microwave for 30secs to kill any bacteria & drink
Hey,
You need the calories to provide the energy to build the muscle, do you?your body needs the protein as the building blocks for it. not true when you train heavy you tear the fibres in your muscles the protein then repairs the damage
I had 3 eggs + two slices of toast for breakfast this AM with a yoghurt and a pint of OJ. Protein shake soon :-)
Lee.
um, you really don't want to train so heavy you damage your muscles :shock: Takes a long time to heal you know.
Lee, do you go to the gym? If you want to build muscle, use the cardio machines on high settings. That will quickly bulk up the muscle but you are right, you need the fat to start with (you probably already knew this already :wink: )
it would depend on where you get the 4000 cals from tehe diet you posted dose not look like 4000 cals . but as i have said the main thing is YOU GET ENOUGH PROTEIN
& lift HEAVY
what reps sets are you doing?
Blue_SV650S
16-01-07, 01:05 PM
...
I'm on that at the moment. Lifting weights 3 times a week for about an hour.
If you are serious about bulking up, I'd say you are not training hard enough!!! You need to be lifting weights EVERY day!! - just concentrating on different muscle groups each day thus allowing the muscles enough time to mend after breaking them, which yes Kate, is exactly what you have to do to build bulk.
You are doing the protean shakes, but do you take creatine supplements too??
hmm, I see what you mean but I assumed (wrongly) that Hovi5 was referring to tearing the muscles. I did that and it was over 3 months before the doctor allowed me to do anything (not that I was complaining as it was agony just walking).
Lee
I think that Hovis is a personal trainer/fitness guru or something, he may be talking sense.
Calories give you enegry, they do not create muscle. The exercise that you do, does, and as said, the protein repairs your muscle fibres. I know that much.
What you need to do is slow your metablisim down, then you will put weight on faster than you ride a bike...which isnt hard ;)
Wish i was 12 stone!! Im wieghing in at 17st 7lb!
never fluctuate
NO WAY - we all do!
Oh sorry, fluctuate, sorry misread that :wink:
Lee
I think that Hovis is a personal trainer!
yup
IMO every day is a bit hardcore but it can be done i just dont see point 3-4 days a week is ok but as blue says you also need the rest at least 48 hours before you train the same muscle a good intermediate routine is
day 1 back & biceps
day off
day 2 chest & triceps
day off
day 3 legs & shoulders
& you should be incresing the weight every 1-2 weeks
you say you have low BF% what is it if you dont mind me asking? & how do you know?
& is the weight you put on all muscle?
Filipe M.
16-01-07, 01:40 PM
never fluctuate
NO WAY - we all do!
Oh sorry, fluctuate, sorry misread that :wink:
:lol: :lol: :lol:
Filipe M.
16-01-07, 01:46 PM
Sorry for the double post, it was a server fluctuation 8-[
Oh, I gotta question! Is there anyway to lost fat without transferring it into muscle (my muscles bulk up unbelievably quickly) and doing so with a buggered knee?
(My personal trainer was not helpful, I had to prove that I could shift more weight on the machines than him before he would believe me when I said I do not need to do weights)
Oh, I gotta question! Is there anyway to lost fat without transferring it into muscle (my muscles bulk up unbelievably quickly) and doing so with a buggered knee?
(My personal trainer was not helpful, I had to prove that I could shift more weight on the machines than him before he would believe me when I said I do not need to do weights)
i bet he was gutted :oops:
walking on the tredmill should be ok & you can incline it to make it harder. a cross trainer would also be good as there is no impact on the knee, bike should also be ok.jogging/running is probaly not a good idea (depending on how bad the knee is)
light cardio working at about 65% of your max heart rate or on a scale of 1-10 .........10 being totaly flat out about 6-7. you should just about be able to hold a conversation with sombody
creatine is a chemical that your body produces taking extra creatine in theory will let you train a bit harder
if you take creatine you might be able to do 10 reps instead of 8 without it
but it takes time to build up in your body ( 6 weeks i think)
edit did they use scales or calipers to do BF
Far from wanting to join the extending list - but - Hovi5's advice is soundish. :roll: :wink:
The thing that is bugging me about this is that if you are feeling bloated and not actually wanting to consume this much then it's often a signal from your body that you don't actually need that much.
Don't consume to train, train to raise your consumption - to a degree.
I would advise you cut your current intake by about 30%, but seriously look to your training regime. You will probably feel better (bloated gut wise) and therefore train better.
The human body is not used to excess - you need to make it demand more fuel rather than overload it and hope it will use it all.
It may seem to feel like you are remaining static for a while - but soon enough your body will start to demand more intake without bloating out. It's at this point that you raise both - intake and exercise.
Just always keep the training one step beyond the food until you reach you goal.
As fr your training regime - if you are looking at bulk then you need to concentrate on anaerobic rather than aerobic.
So light and gentle warm up and cool down with a heavy training session in the middle.
Don't be afraid to take all evening in one session with plenty of rest periods between sets - don't cool down, but really give yourself the chance to 'return to peak' as much as possible between each set. Then really push each one for a maximum result.
Look to increase weight rather than reps or sets.
Oh yeah - if you want to know where the experience of a skinny wretch like me comes from - I'm dredging it up from when I was 18, and at 7st 10lb could benchpress over twice my own bodyweight (220lbs) for most of the evening without any trouble. :oops:
Bit of a freak, I had the strength but little evidence of actual bulk - perfect for powerlifting which is scored on a lifted weight/body weight ratio.
Then I bust my leg and the serious training took too much of a hit to recover from. I can still bench more than my housemate though - much to his embarassement as he kinda trains and I haven't bothered for years. :wink:
As a former weight training coach and fitness instructor and married to a rather well qualified lady of the same but infinitely more successful background, I have to say that I think you are going about it all the wrong way. Forget all this about calories that will come automatically just make sure your not hungry!! Dump all these notions about additives, if you can't achieve by good training and balanced diet from everyday food - don't do it unless you want to die young. (Yes Arnie did take steroids and has suffered)
Unless you abuse your body (and suffer as a result) or take steroids (or any drug supplement - in which case you would be stupid) and risk losing your bits then you can only physically build a limited amount of muscle in any given time period.
Load bearing exercise e.g. weight training will build muscle of course but be sure you do your cardio exercise too to keep your heart up to speed. As long as you eat the RIGHT stuff worry no more as believe me you will eat enough.
Piling on excess protein and calories will only make you fat and poo (your body can only build so much at a time and any excess protein either settles as love handles or disappears down the loo) unless you can match the training to suit. can you train for 3 or 4 hours a day, twice a day?
Sorry to be blunt :wink: but I have seen some scary stuff based on these theories of eating millions of eggs and steak for breakfast etc.
If you want let me know exactly what training facilities you have such as equipment, weight limits etc and what, if any, instruction you have had with free weights (these can be lethal) and machines etc. Be honest about what you wish to achieve and I'll get the missus to do you a program. You must be realistic about what you want to get and in what time frame.
if you train properly you won't damage anything. Excess training is dangerous of course - never train hungry, always drink water (room temp best) stop if you feel light headed etc etc. And you must have rest days.
I know body builders of the old school that swear by protein powders and so on (I think its rubbish - its up to you - just be careful bud - really :)
I used to be half the size of many in my (ex gym) but could still out do most of em and I only ate normally.
Well that should stir a few feathers :lol: 8-[
UlsterSV
16-01-07, 03:08 PM
Try to eat alot more before you go to bed because one protein drink won't see you though till morning. Low reps and heavy weight is the way to increase muscle strength and size. If you can perform more than 8 reps then it's time to add on more weight. Doing more than 8 reps is increasing muscle endurance, not size. Also you should change your training regime every four to six weeks to stop your muscles from getting into a routine. Drink lots of water and never allow yourself to get hungry. Best of luck to you. I used to lift but recently I stopped altogther and have practically wasted away. Starting again was supposed to be my new year's resolution, but so far no good :cry: :lol:
As a former weight training coach and fitness instructor and married to a rather well qualified lady of the same but infinitely more successful background
Sorry to be blunt :wink: but I have seen some scary stuff based on these theories of eating millions of eggs and steak for breakfast etc. :shock: scary stuff ???
I know body builders of the old school that swear by protein powders and so on (I think its rubbish - its up to you - just be careful bud - really :) i think some people think that protein powder is some sort of "magic potion" but is a good souce of protien
.
Well that should stir a few feathers :lol: 8-[
As a former weight training coach and fitness instructor and married to a rather well qualified lady of the same but infinitely more successful background
Sorry to be blunt :wink: but I have seen some scary stuff based on these theories of eating millions of eggs and steak for breakfast etc. :shock: scary stuff ???
I know body builders of the old school that swear by protein powders and so on (I think its rubbish - its up to you - just be careful bud - really :) i think some people think that protein powder is some sort of "magic potion" but is a good souce of protien NO NO you just don't need it.- that's the point.
Well that should stir a few feathers :lol: 8-[
Mind you, you can do little better than ensuring you have a few slices of Hovis in yer diet!
As a former weight training coach and fitness instructor and married to a rather well qualified lady of the same but infinitely more successful background
Sorry to be blunt :wink: but I have seen some scary stuff based on these theories of eating millions of eggs and steak for breakfast etc. :shock: scary stuff ???
I know body builders of the old school that swear by protein powders and so on (I think its rubbish - its up to you - just be careful bud - really :) i think some people think that protein powder is some sort of "magic potion" but is a good souce of protien NO NO you just don't need it.- that's the point.
Well that should stir a few feathers :lol: 8-[
Mind you, you can do little better than ensuring you have a few slices of Hovis in yer diet!
WHOLEMEAL IS BEST :wink:
As a former weight training coach and fitness instructor and married to a rather well qualified lady of the same but infinitely more successful background
Sorry to be blunt :wink: but I have seen some scary stuff based on these theories of eating millions of eggs and steak for breakfast etc. :shock: scary stuff ???
I know body builders of the old school that swear by protein powders and so on (I think its rubbish - its up to you - just be careful bud - really :) i think some people think that protein powder is some sort of "magic potion" but is a good souce of protien NO NO you just don't need it.- that's the point.
Well that should stir a few feathers :lol: 8-[
Mind you, you can do little better than ensuring you have a few slices of Hovis in yer diet!
WHOLEMEAL IS BEST :wink:
Is that because its nutty? :lol:
DanDare
16-01-07, 03:42 PM
Cheers guys, this is good stuff - anyone else want to add anything? 8)
Yeah! Get off your skinny little **** and do some exercise and stop sitting at your PC writing about it! :wink: :lol:
Seriously though don't forget Body Types which is very often overlooked which still plays an important part. Ie: Endomorphic, Ectomorphic and Mesomorphic.
Endomorphic, Ectomorphic and Mesomorphic.
The only Morph I know:
http://www.aardman.com/morph/images/morph.jpg
Many moons ago when i was playing rugby and training 4/5 times a week i wanted to put weight on, within 4 months i'd went from 14stone to 17 stone with, no steroids, no fancy additives, no muscle gain,weight gain bollox.
I found the more you train the more hungry you get, yeah i ate some of the hi protien foods but not allday every day.#
One thing i did have every morning was:
Half pint of milk, 3 scoops of porridge oats, 2 bananas, 2eggs all liquidised....too make it taste better i used to put in half a pack of angel delight ( butterscotch ) 8)
That in its self is a meal.
Don't go down the chemical route, only leads to trouble :?
Avoid creatine due to the water consumption your supposed to take with it, it can knacker your kidneys.
And last but not least when you get to your desired weight keep up the traing or you'll turn into a cat funt like me :D
DanDare
16-01-07, 04:06 PM
Cuffy's spot on there.
During my spell in the Marines we exercised so much and so hard that we all lost weight to begin with. Even the biggest blokes were thinning out, then as training increases as does the appetitie.
We were encourage to eats chips with most meals to help build ourselves and gain weight again and replace this, that and the other. Then we all looked a bit more like Marines should.
However I left some years ago and found a pub on my home.................Some day I will actually make it all the way home. :oops: :oops: :oops:
northwind
16-01-07, 08:16 PM
I'm shocked, I say shocked, that nobody's done this yet:
http://i7.photobucket.com/albums/y297/mrfuzzsaysno/south-park-beefcake-4001494.jpg
Warthog
16-01-07, 09:04 PM
Wow what a wealth of knowledge here! I just had one question; do you have to excercise your abs to lose beer gut? I am pretty slim, apart from have just started to see weight appear on my belly and under my chin, nowhere else!! I have started swimming, and I feel MUCH more cardio-vascularly fit, but the belly isn't really going anywhere, and my abs never ache afterwards, more my triceps and pec etc. So do you have to target the muscle next to the fat you want to get rid of??
Wow what a wealth of knowledge here! I just had one question; do you have to excercise your abs to lose beer gut? I am pretty slim, apart from have just started to see weight appear on my belly and under my chin, nowhere else!! I have started swimming, and I feel MUCH more cardio-vascularly fit, but the belly isn't really going anywhere, and my abs never ache afterwards, more my triceps and pec etc. So do you have to target the muscle next to the fat you want to get rid of??
Exercising your abs will do just that, but to lose the excess fat you need to do some general cardio work such as jogging, swimming, cycling (or gym equivalent) whilst keeping your heart rate low. try not to get out of breath (it may take a little to get to a good level if your not too fit already) i.e. you should be able to hold short sentence conversation. :shock: Just don't expect quick results. Quick fat reduction (NOT weight loss) can be unhealthy. Don't forget that muscle is heavier than fat so as you exercise and increase muscle whilst losing fat - you may well weigh more!! :shock:
If your heart rate is too high it takes longer to burn the fat. You cannot convert fat to muscle. You burn the fat off and grow muscle independently.
When you work your abs do crunches and pelvic tilts DO NOT do sit ups with your feet anchor - its v old hat and bad for blood pressure etc and very inefficient.
Have fun :lol:
Warthog
16-01-07, 09:32 PM
"Have fun" lol
At the moment I kind of blitz around the pool. I wanted to get my heart pumping good and proper to get it working again, as I was completely unfit. I can now certainly do more lengths, and faster. I wanted to work on muscles, and cardio-vascular, and lose belly all at the some time? Is that impossible, or can you go not too far wrong my just swimming lots and hard and eating a healthy diet (my current plan).
Although it pains me to say it.....
Hovi5 is right
you need more protien
Probably in the form of a shake since you're having trouble with the quantity of solids you neeed to consume. 1 in the morning, 1 after training, 1 before bedtime.
There's always the option of a weight gain shake too. I'd also add some amino acids (Weider advanced formula building blocks perhaps).
Most importantly don't forget your water. The protein powder in your shakes settles very quickly into a nasty sticky goo... Make sure you drink plenty in the hour following consumption to ensure rapid absorbsion.
Other than that lift heavy, but lift safe.... and change your program every 6-8 weeks.
Although it pains me to say it.....
Hovi5 is right
you need more protien
Probably in the form of a shake since you're having trouble with the quantity of solids you neeed to consume. 1 in the morning, 1 after training, 1 before bedtime.
There's always the option of a weight gain shake too. I'd also add some amino acids (Weider advanced formula building blocks perhaps).
Most importantly don't forget your water. The protein powder in your shakes settles very quickly into a nasty sticky goo... Make sure you drink plenty in the hour following consumption to ensure rapid absorbsion.
Other than that lift heavy, but lift safe.... and change your program every 6-8 weeks.
Oh please stop all this weight gain stuff - you don't need it. You will eat enough and if you train well you will put on weight, muscle is heavier than fat. Why is everyone obsessed with putting on excess protein weight (i.e fat)? :)
Wow what a wealth of knowledge here! I just had one question; do you have to excercise your abs to lose beer gut? I am pretty slim, apart from have just started to see weight appear on my belly and under my chin, nowhere else!! I have started swimming, and I feel MUCH more cardio-vascularly fit, but the belly isn't really going anywhere, and my abs never ache afterwards, more my triceps and pec etc. So do you have to target the muscle next to the fat you want to get rid of??
Do breast stroke and really concentrate on doing a good strong even leg kick, even do a sort of exaggerated one for a couple of strokes every length and you should start to feel it a little bit more in your abs. Not a substitute for situps, crunches, etc but a nice supplement.
As a little aside, something that really puzzles me when I watch other people swimming.
Why do a massive push off from the side ? its not a race so why do it ? in a 25m you've wasted half a length.
:wink: :D
"Have fun" lol
At the moment I kind of blitz around the pool. I wanted to get my heart pumping good and proper to get it working again, as I was completely unfit. I can now certainly do more lengths, and faster. I wanted to work on muscles, and cardio-vascular, and lose belly all at the some time? Is that impossible, or can you go not too far wrong my just swimming lots and hard and eating a healthy diet (my current plan).
Swimming is good but should never need to over exert yourself unless you are doing some competition practice. all exercise should be controlled. but yes you can do it all at the same time.
I have trained people to go into police, fire and military. the biggest problem here is that you are tending to deal with people who are already A1 fit (or close) but generally most outside of this arena are not so you cannot train the same way. They also have a tendency to just train for the selection test which is not a good way to get fit if starting from scratch. Military PTI's that leave the to civilian life tend to try and repeat their regimes when training others but like these people don't have the minimum fitness levels that the PTI's are used too hence people drop out PDQ.
Weight training (gym equipment or free weights) builds muscle but depending on how you train you can build large muscle or simply tone shape and strengthen or somewhere between. the more muscle you have the more energy you need hence if you keep your heart rate under control you will start to burn of body fat. Cardio-vascular will also strengthen muscle but predominantly as it suggests strengthens heart and lungs and in the process burns fat but you must keep your heart rate quite low.
If you are just about fitness and body fat reduction you can achieve it quite easily - but not overnight. Try rowing it gives the best all round, but don't try to win a race - pace it and always keep your back straight.
get a good heart rate monitor - Polar are good and you can get em for about £50 off the net. The instructions will tell you much the same as I have tried regarding your heart rate. :)
Whatever you do, if you have to rely on supplements, powders, protein drinks etc etc - you ain't training well and/or eating a good diet. IMHO :lol:
Whatever you do, if you have to rely on supplements, powders, protein drinks etc etc - you ain't training well and/or eating a good diet. IMHO :lol:
Not having a go T, as you seem to know your stuff a lot better than me (rank amateur), but doesn't the word "supplement" tell you something? ie. you don't rely on it but purely use it to supplement good diet, training regime etc?
Although it pains me to say it.....
Hovi5 is right
you need more protien
Probably in the form of a shake since you're having trouble with the quantity of solids you neeed to consume. 1 in the morning, 1 after training, 1 before bedtime.
There's always the option of a weight gain shake too. I'd also add some amino acids (Weider advanced formula building blocks perhaps).
Most importantly don't forget your water. The protein powder in your shakes settles very quickly into a nasty sticky goo... Make sure you drink plenty in the hour following consumption to ensure rapid absorbsion.
Other than that lift heavy, but lift safe.... and change your program every 6-8 weeks.
Oh please stop all this weight gain stuff - you don't need it. You will eat enough and if you train well you will put on weight, muscle is heavier than fat. Why is everyone obsessed with putting on excess protein weight (i.e fat)? :)
i agree it is better to eat proper food rather than relie on shakes BUT rubberduck clearly did not have enough protein in his diet thats why i sugested the protien (not weight gain) shakes.IMO
chazzyb
17-01-07, 09:49 AM
I think Rictus' plan for weight gain is the best one.
Whatever you do, if you have to rely on supplements, powders, protein drinks etc etc - you ain't training well and/or eating a good diet. IMHO :lol:
Not having a go T, as you seem to know your stuff a lot better than me (rank amateur), but doesn't the word "supplement" tell you something? ie. you don't rely on it but purely use it to supplement good diet, training regime etc?
Appreciate what you and the bread man is saying; you can also take vitamins etc etc but if you eat a healthy diet e.g fruit veg etc etc you will only need a supplement of vitamins if you have another problem which a doc should diagnose.
To be honest I have seen most people that get into training, especially with weights (why weights I dunno) - wasting money on protein and energy drinks that they don't need then putting on fat (but not much muscle) - just fat as evidence by fitness testing and body fat measurement. I don't intend to be critical just really don't like seeing people being ripped off by naff gyms and media hype to get a result they could have got in a better and heathier way.
I just cannot understand why you need to put on weight to train - bizzare? your then fat before you start so you twice the work to do. If you want to be a bigger build then yes, weight train and you'll eat enough, grow muscle and so put on weight and be bigger. If - but only if - you find that you haven't enough energy to train then you have to look more carefully at your diet, rest periods, sleep patterns etc and perhaps then look at supplements.
IMHO I think it has become a fashion (they are only powdered eggs anyway) thing a bit like having to use an olympic bar to lift a couple of pounds and make excessive grunting noises to show how strong you ain't or wearing a revealling muscle vest 9but without the muscle) with a towel round the neck :shock: . You can only absorb so much protein the rest will deposit as fat or poo.
there are a lot of fads out there and IMHO this is just one. i remember a 'friend' of mine insisting on wearing a bin liner under his kit to sweat off the pounds. What a complete p*ll*ck. But would he listen? he collapsed with dehydration (recovered of course) didn't lose a single ounce :roll:
But I shall say no more I have soap boxed enough - apologies for that folks - I'm tired now and fancy a big fat Mars bar! :lol: - but thanks for the debate, its a very interesting topic.
Good luck everyone whatever your techniques - just keep it up beyond 31st January :lol: wish I could!
But I shall say no more I have soap boxed enough - apologies for that folks - I'm tired now and fancy a big fat Mars bar! :lol: - but thanks for the debate, its a very interesting topic.
Soap boxed? Yes! But supported by good knowledge. It is an interesting debate, which is why I keep looking at this thread.
rubberduckofdeath
17-01-07, 11:26 AM
.
UlsterSV
17-01-07, 11:34 AM
Triumph...
I've used whey protein shakes and they are very good. Whey protein is absorbed by the body very quickly which is why they're excellent straight after training when your body needs it most. They also take two seconds to make so are good if you're on the go. Plus I believe whey protein helps fight cancer which is why some people take it even if they don't lift weights.
As for weight gainers well it all depends on your size when you start lifting. If you're of a decent weight or over weight then weight gainers are pointless. But if you're very thin and find it hard to put on weight then weight gainers are good to shock your body into growth.
Okay, it'd be great if I could have a few opinions on this:
I'm going to be doing weight training 3 times a week using training plans based on Men's Health's yearly book of training routines, different ones for each week of the year so they're varied.
My diet is generally very healthy (especially for a 24 year old male), I don't eat fatty foods, I eat plenty of vegetables, fruit and salad, I don't drink alchohol often and I drink lots of water. I also eat a sh*t load of carbs (e.g. pasta, potatoes etc) and love meat so my diet is pretty good. I split up my food so I eat 5-7 times a day rather than 3 times a day so that my metabolism stays up.
I'm going to be using a decent reputable protein shake once or twice a day to up my protein intake - some of you may not agree with it ;-)
Some things which haven't been mentioned:
- I'm going to try as hard as possible to get my 8 hours sleep a night (most growing is done whilst sleeping - especially the first couple of hours of deep sleep)
- I'm not going to bother doing too much cardio, probably a run every couple of weeks, a cycle ride every couple of weeks
- I take a good multivitamin, cod liver oil etc each day
If I train properly and keep to this, I should put on muscle, how much is partly determined by my genetic makeup I expect, but I should get results.
Thoughts?
Cheers ;-)
Lee.
IMO i would do a bit more light cardio 1-3 times a week, & take it easy on the carbs after 6pm
mix the protein with water not milk, not sure about changing routene every week? i would change 4-6 weeks.
BUT this is just my opinoin.
I'm going to be using a decent reputable protein shake once or twice a day to up my protein intake - some of you may not agree with it ;-) :help:
- I'm not going to bother doing too much cardio, probably a run every couple of weeks, a cycle ride every couple of weeks
:shock:
If I train properly :smt102 a bit of a contradiction?
Thoughts?
Cheers ;-)
Lee.
No no no zipped, ain't saying nothing :lol:
Uh-oh. Dont get me started on this topic...
Just over two years ago I 'paused' the gym so that I could focus on bringing my Daughter into the world. Now shes' two and a bit I'm upping the ante again. When I cooled off before she was born I'd 'grown' my way up to a reasonably lean 17st 11lbs.
rubberduckofdeath - feel free to pm me if you like. This is a long-term favourite topic of mine! My simple advice - stick to the basics! Eat loads of quality protein. Steer clear of sugars. Dont be afraid of fats, they are your friend. In the gym, stick to the basic compound lifts. Squat, deadlift and bench 'till you can do no more. Then do some more! :lol: Oh, and get plenty of rest. Overtraining is far worse than undertraining.
Uh-oh. Dont get me started on this topic...
Just over two years ago I 'paused' the gym so that I could focus on bringing my Daughter into the world. Now shes' two and a bit I'm upping the ante again. When I cooled off before she was born I'd 'grown' my way up to a reasonably lean 17st 11lbs.
rubberduckofdeath - feel free to pm me if you like. This is a long-term favourite topic of mine! My simple advice - stick to the basics! Eat loads of quality protein. Steer clear of sugars. Dont be afraid of fats, they are your friend. In the gym, stick to the basic compound lifts. Squat, deadlift and bench 'till you can do no more. Then do some more! :lol: Oh, and get plenty of rest. Overtraining is far worse than undertraining.
looks good
Okay, it'd be great if I could have a few opinions on this:
I'm going to be doing weight training 3 times a week using training plans based on Men's Health's yearly book of training routines, different ones for each week of the year so they're varied.
My diet is generally very healthy (especially for a 24 year old male), I don't eat fatty foods, I eat plenty of vegetables, fruit and salad, I don't drink alchohol often and I drink lots of water. I also eat a sh*t load of carbs (e.g. pasta, potatoes etc) and love meat so my diet is pretty good. I split up my food so I eat 5-7 times a day rather than 3 times a day so that my metabolism stays up.
I'm going to be using a decent reputable protein shake once or twice a day to up my protein intake - some of you may not agree with it ;-)
Some things which haven't been mentioned:
- I'm going to try as hard as possible to get my 8 hours sleep a night (most growing is done whilst sleeping - especially the first couple of hours of deep sleep)
- I'm not going to bother doing too much cardio, probably a run every couple of weeks, a cycle ride every couple of weeks
- I take a good multivitamin, cod liver oil etc each day
If I train properly and keep to this, I should put on muscle, how much is partly determined by my genetic makeup I expect, but I should get results.
Thoughts?
Cheers ;-)
Lee.
I still advocate dropping the food intake (regardless of what it is made up with - I'm no dietition) to start with and raiseing the training programme.
Your body will tell you when you need more food, if you are feeling bloated on your intake now and then training it's kinda like bolting the door after the horse has well and truely fecked off.
I was turning in between 20-25 hours in a gym a week - and that was just before I got really serious about it.
How long do you train for (regardless of number of times a week)?
I don't know how many other ways to say it - training first, diet follows.
Okay, it'd be great if I could have a few opinions on this:
I'm going to be doing weight training 3 times a week using training plans based on Men's Health's yearly book of training routines, different ones for each week of the year so they're varied.
My diet is generally very healthy (especially for a 24 year old male), I don't eat fatty foods, I eat plenty of vegetables, fruit and salad, I don't drink alchohol often and I drink lots of water. I also eat a sh*t load of carbs (e.g. pasta, potatoes etc) and love meat so my diet is pretty good. I split up my food so I eat 5-7 times a day rather than 3 times a day so that my metabolism stays up.
I'm going to be using a decent reputable protein shake once or twice a day to up my protein intake - some of you may not agree with it ;-)
Some things which haven't been mentioned:
- I'm going to try as hard as possible to get my 8 hours sleep a night (most growing is done whilst sleeping - especially the first couple of hours of deep sleep)
- I'm not going to bother doing too much cardio, probably a run every couple of weeks, a cycle ride every couple of weeks
- I take a good multivitamin, cod liver oil etc each day
If I train properly and keep to this, I should put on muscle, how much is partly determined by my genetic makeup I expect, but I should get results.
Thoughts?
Cheers ;-)
Lee.
I still advocate dropping the food intake (regardless of what it is made up with - I'm no dietition) to start with and raiseing the training programme.
Your body will tell you when you need more food, if you are feeling bloated on your intake now and then training it's kinda like bolting the door after the horse has well and truely fecked off.
I was turning in between 20-25 hours in a gym a week - and that was just before I got really serious about it.
How long do you train for (regardless of number of times a week)?
I don't know how many other ways to say it - training first, diet follows.
yup i have been saying that all along
you will only burn 400cals max per hour weightlifting you say you train 1 hour 3 times a week. :-k
telesv650
17-01-07, 01:37 PM
It ain't volume of food its quality.
Basically eat a balanced diet slightly rich in what you want. I do two weight session a week, a circuit session or a long run (depends on time, numbers etc) and two rowing sessions at a weekend.
You will need to do blenty of cardio as well as the body building if you are serious.... the heart is the fuel pump of your body.... you canna run a chevvy on a 2cv fuel pump.... and you lungs the air intake.... likewise... your body was built for this type of work and you must do this to maintain fitness let alone try and improve....
My basic diet is normal with occasional added protien and carbohydrate hits (no supplements). I don't particually want to gain weight, but I need to gain strength quickly. I drink (not to excess), I eat fatty foods (likewise) and I get plenty of good sleep.
What diet and training regieme works best is completely individual and I would strongly advise seeking the advise of a recommended coach and or dietician for what you are trying. A gereric routiene may not do a lot and you will need to taylor yor diet for you.....
Many clubs and gyms will be able to help if you ask.
What a fitness & body conscious lot we are on here!
Calorific intake is easily calculable.
First, write down everything you eat and drink in a normal day for a week. This gives you an analysis sample.
Then work out how many calories you were consuming to maintain your previous or 'normal' weight and body composition. Buy a calorie counter if you need to. You don't need to be balls-on accurate. There are so many variables, it's not a precise science.
Then look at your macro-nutrient ratios. Simply, how much fat, carbohydrate and protein are you consuming?
Finally, add 10% to your 'normal' daily calorific intake and modify your macro-nutrient ratios so that you are consuming roughly 50% protein, 25% fat and 25% carbs.
This is heavily assumption based. The appropriate levels vary greatly between individuals which is why you'll probably need to check your gains and adjust on about a bi-monthly basis. Indeed, when you start to gain you will need to re-set your calorie baseline based on your new bodyweight and composition!
The three golden rules? Consistency, consistency, consistency!
Other golden rules;
Steer clear of sugars, they make for a lazy metabolism.
Eat fat. If you don't, your body will never learn how to metabolise it.
Graze. Your body can only deal effectively with a small volume of calories at a time. Eat big portions and your 'calorie utilisation window' will close before all of the calories in your meal have been metabolised. As a result they will be stored - as fat. Don't buy into the 'massive meals' paradigm!
Take a day off every week. Eat loads of whatever you like! The 'cheat day' will never interupt the other six strict days. In fact, it will (in my experience) help prevent your mind and body becoming to 'institutionalised'!
Most importantly, don't expect overnight results. Try not to weigh or assess yourself too often.
Disclaimer: This is not my advice. This is a collection of observations gathered over the course of my experiences and interactions over the past eleven years of training/bodybuilding. All of this worked for me. I gained around 60lbs of lean mass in five years.
Jeez, sorry about the novel! :shock: Hope this helps! :wink:
Oh, if you're a masochist and would like to know all about the body's hormonal reactions to different types and timings of food intake and how to take advantage of these reactions, pm me!
Tim in Belgium
17-01-07, 06:56 PM
Could someone also do me my triathlon training programme, I'm finding life a little full with 2 runs, 2 cycles, 3 swims and a gym session every week. Also my time for surfing has been rapidly depleted!
Only kidding, I'm trying to organise it myself, really starting to see the benefits after two months after starting from nothing. And if you're into swimming get someone to look at your technique who knows what they're talking about, I've improved from just being able to keep ahead of a 7 month pregnant lady to leading the slow group (what an accolade!).
Personally I find the hardest thing to do is timing my evening meals, some of my training sessions are quite late, like this evening I'm off swimming at 9pm (time the club have in the pool). I find eating before is always a little tricky. Any tips on easy food to eat before activity?
Tending to eat pretty healthy 4 pieces of fruit during the day, whole meal cereal, sandwiches and muesli bars. Fish, chicken, veg, pasta potatoes in the evening, seem to be pretty stable weight wise. Is there anything I can eat too much of fruit and veg wise?
Cheers,
Tim
Warthog
18-01-07, 09:44 AM
As a little aside, something that really puzzles me when I watch other people swimming.
Why do a massive push off from the side ? its not a race so why do it ? in a 25m you've wasted half a length.
:wink: :D
Its a life-saving device; without it I can't get to the other side of the pool :lol:
fizzwheel
18-01-07, 09:53 AM
muesli bars
Watch out for them. Some of them arent the healthy option they might seem.
I'm training for a cycle ride in may. So I've just been watching what I eat and making sure that I give my body fuel to burn during the training sessions. I'm training for endurance but I want to loose some of the excess weight I've put on as I dont want to lug it around with me :lol:
fizzwheel
18-01-07, 10:04 AM
On the Gixxer? Is that neccessary? :lol:
No not really but if I keep going on like this I wont fit in my chav leathers :wink:
Tim in Belgium
18-01-07, 12:16 PM
muesli bars
Watch out for them. Some of them arent the healthy option they might seem.
I'm training for a cycle ride in may. So I've just been watching what I eat and making sure that I give my body fuel to burn during the training sessions. I'm training for endurance but I want to loose some of the excess weight I've put on as I dont want to lug it around with me :lol:
Realise that the muesli bars aren't the healthiest thing in the world, but reckon they're better for me than mars bars and drifters...
So how far will you be cycling and what training you doing at the moment?
fizzwheel
18-01-07, 12:51 PM
So how far will you be cycling and what training you doing at the moment?
They probably are. It depends which ones you eat. I hadnt realised until I read the back of the packets that some of them are full of fat and sugar. Its surprising, some of them I think you would be better of eating a Mars Bar.
I've been cycling every day. I started off doing 15 minutes each day and now I'm up to an hour a night. I'm only doing low speed high cadence work so that I can build my endurance and lung capacity up. I still have enough stamina left after 55 minutes to push hard for the last 5 which is encouraging. I'm not going out on the road, I've got a static trainer.
I've got 55 miles to cover at the end of May.
Can someone please tell me why muscles enlarge in size when subjected to resistance training.
It would be useful if this could be backed up by actual medical evidence as there appears to be a lot of ******** and myth published about this on the internet.
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
im crap at typing and explaining things
Understatement of the year :lol: :lol:
Sorry Pal couldn't resist
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
Can you provide any medical evidence to back this up ?
Cos I'd put that one in the myth category.
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
Can you provide any medical evidence to back this up ?
Cos I'd put that one in the myth category.
Hovi5 is right, he his a personal trainer :wink:
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
Can you provide any medical evidence to back this up ?
Cos I'd put that one in the myth category.
:oops: so how dose ti work then?
I have just eaten a bucket load of bombay mix, think I am going to explode all over the screen :smt078
Still not convinced. Why doesn't microtrauma cause scar tissue ? which athletically is bad because its not as elastic or as strong as regular muscle tissue ?
tats where D.O.M.S. comes into it
Still not convinced.
And? :lol:
You didn't answer my question :wink:
Why doesn't microtrauma cause scar tissue ? which athletically is bad because its not as elastic or as strong as regular muscle tissue ?
tats where D.O.M.S. comes into it
Ah yes DOMS, when I started training this was caused by lactic acid, now its caused by myofibril damage (Micro Trauma) / Muscle Hypertrophy
I need evidence not unsubstantiated bodybuilder mythology ! :wink:
latic acid is created whilst working aerobic NOT anaerobically
latic acid is created whilst working aerobic NOT anaerobically
You don't get a build up of lactic acid from weight training unless you're working fast circuits with lower weights, so it wouldn't be that
Yes I know, I was using it as an example of how very little is known about muscle growth and recovery and how mythology, rumour and half truths fill in the gaps. :wink:
lol_@_greg
18-01-07, 03:14 PM
didn't bother reading after the first page....... but IMHO, i wouldn't listen to anybody that immidieatley tells you to eat x amount of protein per day - a myth that was quite readily propagated by the bodybuilding magazines (not surprising being as the supplement companies contribute a huge chunk of revenue through advertising).
Basically, you wanna put on mass - you gotta eat more. The extra protein recommended earlier, would simply be contributing to the overall calorie intake.So your idea of building up calorie intake is correct. Not eating carbs after 6 is utter b0llocks too if your trying to gain size.
A balanced diet IMHO is the correct way to acheiev anything (gain/lose/maintain weight).
I would recommend doing some reading if you are serious about your nutritional needs (and please don't go to bodybuilding forums for this).
Two books I have used are:
The Optimum Nutrition Bible http://www.amazon.co.uk/Optimum-Nutrition-Bible-About-Health/dp/0749918551
and Nutrition for Serious Athletes
http://www.amazon.com/Nutrition-Serious-Athletes-Ph-D-Benardot/dp/0880118334
Both great books.
But in general, eat a variety of fresh poultry/fish/lean meats - fresh veg and fruit. Grains/pulses, pasta/rice (wholemeal if poss). Fats are important, oily fishes such as salmon/mackerel are great for the omega oils, and tbh if your trying to gain weight the odd big mac aint gonna kill you. Try to steer clear of too much saturated, and keep well away from the trans fats. And especially, drink lots and lots of water. Try to steer clear of coffee/tea in greta quantities - bit of an acquired taste, but herbal teas are much better for you.
And as you've alreday said yourself, you wanna gain size, eat more.
Seriously, most people (including me) would kill for a metabolism that means you have to try to put on weight - enhoy it ya lucky bar-steward!
I'll give you that, there are lots of unknowns. However, it is widely believed to be true that most muscle growth is due to this. I don't have any studies to back it up ;-)
Like I said, never been convinced (although I agree, this is widely held as fact) of this because of the scar tissue thing I was banging on about earlier. (maybe someone can explain why this isn't a problem)
This looks interesting, although I'm not sure I'm interested enough to shell out the 30 odd dollars for the paper.
http://www.springerlink.com/content/eclkgth9nwd9ytt2/
Tim in Belgium
18-01-07, 04:42 PM
I've been cycling every day. I started off doing 15 minutes each day and now I'm up to an hour a night. I'm only doing low speed high cadence work so that I can build my endurance and lung capacity up. I still have enough stamina left after 55 minutes to push hard for the last 5 which is encouraging. I'm not going out on the road, I've got a static trainer.
I've got 55 miles to cover at the end of May.
How do you find the static trainer, is it one of those turbo trainers that you use in conjunction with your own bike? Or an exercise bike?
I've been going out on the once a weekend and try to do one evening a week but must admit that it's not that appealing cycling in the dark, so have been doing a little less in the evenings.
fizzwheel
18-01-07, 04:47 PM
How do you find the static trainer, is it one of those turbo trainers that you use in conjunction with your own bike? Or an exercise bike?
I've been going out on the once a weekend and try to do one evening a week but must admit that it's not that appealing cycling in the dark, so have been doing a little less in the evenings.
Its similar to a turbo trainer, but yep I clamp my own bike onto it. I've been plesantly surprised feel wise its just like riding on the road. Its much much much better than a normal exercise bike.
Its one of these : Linky (http://www.wiggle.co.uk/ProductDetail.aspx?W=0&Manufacturer=&UberCatName=&Cat=cycle&CategoryName=Trainers&ProdID=5360019997&UberCat=0)
I dont like cycling at this time of year, cold damp and horrible. I knew I would make excuses and like those and not go out and then I wouldnt be able to make it round the route. The only trouble with the static trainer is that you dont get any cooling breeze whilst you are cycling so if you get one be prepared to sweat.
Tim in Belgium
18-01-07, 04:55 PM
Yep, excuses I know!
With the evenings starting to get lighter I think I can't justify another toy, especially after spending 60 quid on lights. Also need a triathlon wetsuit for my swims and their not cheap, found out that my surfing wetsuit isn't suitable.
Cycling everynight sounds pretty dedicated, but suppose you can watch TV whilst you're doing it!
fizzwheel
18-01-07, 05:00 PM
Cycling everynight sounds pretty dedicated, but suppose you can watch TV whilst you're doing it!
Whilst my other half watches the soaps I've been in the kitchen cycling with music on I found that better that the TV although I did watch top gear the other night which was quite good :lol:
I guess it is dedicated but I wont get fit unless I keep it up. I'm raising money for chairty when I do the cycle ride. Its for a chairty thats close to my heart at the moment so the incentive is there for me to put the effort in.
I'm waiting for pay day so I can buy a new cycle computer with a heart rate monitor built in. I like gadgets etc its something that keeps my enthusiasm up, otherwise I'll get bored. I'm lucky though I only have one sport to train for.
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
Yeay, Hovi5 we agree on something - no not the typing, the factual stuff. At last something based on fact rather than mythical fantasy:lol:
But for goodness sake forget this added protein myth you dinosaur, concentrate on your carbs!
Now look what you've done, I said I wasn't going to say anymore :evil:
because when you lift heavy you tear the muscle fibers... protein then repairs the fibres making them thicker & stronger
im crap at typing and explaining things .but this is basicly what happens
Yeay, Hovi5 we agree on something - no not the typing, the factual stuff. At last something based on fact rather than mythical fantasy:lol:
But for goodness sake forget this added protein myth you dinosaur, concentrate on your carbs!
Now look what you've done, I said I wasn't going to say anymore :evil: :salut:
but....................... :roll:
The only trouble with the static trainer is that you dont get any cooling breeze whilst you are cycling so if you get one be prepared to sweat.
You could always set up a little desktop fan infront of you and use your imagination. :wink: Use it on a higer setting to pretend to go faster. :P
philipMac
18-01-07, 08:42 PM
Riding a fixed trainer will generally get you to lose weight... rather than gain it.
I hard a hard time keeping weight on when I was racing / training at 100 miles per day. A small number of really hard reps will bulk you. Many small reps will lean you out.
What's interesting though... is the number of muscle cells you are born with will never increase throughout your entire life.
The cells will just get bigger.
redbouy
18-01-07, 09:40 PM
Hi guys, just to add my 2 cent. I have alwas wanted to add a bit of size. Im 6 ft and come in at 10 stone? or 65 kg. have moved around that by about 1 kg. I have been told at 20 it will happen. 25 then, just wait 30. no well just passing 40 now and still the same size. Maybe some ppl will just be like that.
I work on super yachts and have a personal chef all year round[well not me but they work on the boat]. I eat well. lead a healthyish life. But still never managed to gain more than 1 kg, or lose it. I have now sort of given up on the whole idea and use energy on things i can change. Like buy my new sv. first bike in 15 years. love it.
Guys you may also be able to help me. Im trying to get back into training after several years of little activity. In my teens i was very lean and did a lot of running and cycling but once i bought a car at 17, i found that i did less and less. I did go to the gym for weight training but havent really done it for about 2 years now.
As i dont have anyone else to train with, I recently decided rather than to go to the gym (i dont i just waste the money) i would set up some weight in my garage. Ive now got a bench, a host of cast iron weights and some spinlock dumbell bars. Thats all at the moment. Im wondering whether I should buy an e-z curl bar or a barbell to give me more options. I believe that i should be ok with these but am i missing out by only having these basic weight options?
I know its best practice to have a squat rack or a smith machine but i aint got the space and i aint got the money!
Any tips? I'd love for someone to help me with a routine
get a barbell :wink: you can do more with it than an ez bar but dumb bells will be ok
northwind
18-01-07, 09:46 PM
Im 6 ft and come in at 10 stone? I work on super yachts
Are you a mast? :)
Im 6 ft and come in at 10 stone? I work on super yachts
Are you a mast? :)
Do you have to jump around in the shower to get wet?
redbouy
18-01-07, 09:55 PM
only when very happy
:lol:
Im 5'9 and just under 13 Stone. Its half fat half muscle
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