|
2008/07/23, 05:21 PM
^What would you recommend and when? My problem is that for me, this is eating a lot, so it's difficult for me to manage more. I guess as I do it more often I'll get a bigger appetite, but I was frustrated to find that I get full pretty quickly! :(
|
|
|
|
2008/07/23, 05:18 PM
id eat more and invest in some whey protein. i know the feeling sick of being small i was there once. i might still be in some peoples minds.
|
|
2008/07/23, 05:23 PM
DETERMINING CALORIES -- This formula is based on putting on muscle, not strictly body fat loss.
FORMULA FOR MEN:
from asmier in the frequently asked questions How many calories should i take in
A very active male seeking weight (muscle) gain = ideal body weight x 17
A moderately active male seeking weight (muscle) gain = ideal body weight x 16
Inactive male beginning a weight (muscle) gain exercise program = ideal bodyweight x 15
check it out its near the top of the page. so if you are aiming for 130 than you should be taking in 2210 cals. if you are very active.
|
|
2008/07/23, 04:56 PM
And when I say hardgainer, I mean VERY hardgainer!
Hi there. My name's Kev and I've just stumbled across this place while finding out advice for beginning a workout plan to put on some weight! I've been drafting up a diet plan which I want to stick to along with working out.
Basically I haven't worked out for years, and just joined a gym which I went to for the first time today (horribly embarrassing experience, but I'll press through it!).
What I'm looking for is if some of you knowledgable people can take a look at my diet plan and say whether you think it sounds good, or offer any suggestions.
I've never been someone that starves myself, I've always just eated what I wanted, when I wanted (often not great food). I eat just as much as the average person (if not more!) however I'm 22 and am 5 ft 10 and only about 125lbs (no I'm not joking). I've always been embarrased by my weight, and have always been thin, but I'm really determined to change that. Now that I work at a university where there is a gym on-hand, I really have no excuse for not going in after work!
Anyway, I digress... I've been doing some research on the internet as to the kind of foods I should be eating, and when. Keeping in mind that I should be eating often, rather than in bursts (I am a nightmare for waiting til I am really hungry, then eating a big meal)
For the past couple of days I have been using the following diet, yesterday I just followed the diet, and today went to the gym for the first time.
7am - When I get up I drink a glass of water to get my juices going and hop in the shower. Then I'll make some breakfast:
- 3 eggs (I only leave one yolk in, and just eat the whites of the others)
- 1 slice wholemeal toast
- Some natural yoghurt
- 1 glass of fruit juice
8am - On my way to work I'll have a banana.
9:30am - When I'm at my desk I have some cashew nuts.
10:30-11:00am - around this time I have a 15 minute break, where I'll have a sandwich, either cheese or tuna with wholemeal bread.
12:00 - Here I'll have another bit of fruit, either an apple or a banana
13:00 - Lunchtime
- Sandwich or a baked potato with tuna
- Soup (sometimes, depending on how full I feel)
- Yoghurt
- Something else like a muffin (not very healthy haha)
15:00 - Back at my desk I'll have an apple or something.
15:30 - About 1.5 hours before my workout, I'll have a weight gain shake (I use the Body Fortress Muscle & Weight gainer)
Then I'll go to the gym... I am only planning on going once every second day, at least initially. I went today and can already feel that I'm going to be stiff and sore tomorrow. I focused only on the weights, and didn't do any cardio (I don't see how that will benefit me?)
Then straight after my workout I have another shake, and a banana.
7:30 - By the time I get home it's about 7:30 and dinner time. For dinner I'll change it up (gotta keep it interesting, right?). Last night I had chicken breasts with pitta bread and salad. Tonight I had mackerel and rice. Tomorrow I might have steak and potatos or something.
Then, before I go to bed (11:00 roughly, depending on how tired I am) I'll have something else to eat. Maybe some banana and yoghurt.
--------------------------------------
Congrats if you made it through that! Does that sounds like I am on the right track? Does anyone have any other suggestions to increase my chances? Even some work out tips would be great. I'm typically going for the highest weight I can manage 8 reps of. Today was pretty awful - I went around the machines but by the time I got to the free weights, my arms were like jelly and I couldn't lift my waterbottle let alone a weight haha. Next time I'll go to them first, I think.
Thanks again to anyone who can offer me some help!
|
|
2008/07/23, 05:27 PM
yeah getting used to eating a ton can be hard at first and then you become hungry all the time. i like to have a protein shake when i wake up pre and post workout and right before bed. its a lot of extra calories making it easier to reach your daily calorie quota.
|
|
2008/07/23, 05:31 PM
make sure you do all the big workouts deadlift squats and bench press. don't expect results right away expect about 7-10 lbs of muscle a year. since you will be bulking expect a little fat but don't worry you can lose that later when you have packed on some muscle. im bulking right now.
|
|
2008/07/23, 05:36 PM
at age 22 you have a lot of time to get big. aim for the 6-8 rep range for mass but since your just getting started than you can aim for the 8-15 rep range and make decent gains. this site is a gold mine of information i was really impressed when i found it. good luck and if you have any more questions just ask.
|
|
2008/07/30, 07:25 PM
Increase your protein intake, one way or another. Shakes make it easy to bring up your intake, have a scoop of whey with your breakfast, in addition to the eggs.
Everyone who is not genetically gifted is a hard gainer, IMO.
Stay on it at the gym, eat a lot of good proteinand complex carbs and you shold see mass gains.
And I agree, your cardio isn't necessary right now.
--------------
Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
|
