gaining weight but staying fit...!!! - UK-Muscle Body Building Community

darkscience · 29-03-2008, 11:09 AM

hi everyone, this is my first post on what looks like a great website.

my issue is i cant seem to to get above 13 stone, my current diet is as follows:

breakfast: protein shake 50g whey, 4 scrambled eggs, and a banana.

mid morn: 1 apple 1 banana, with either a ham or chicken sandwich.

lunch: 3-4 tuna sandwiches a bag of crisps and a chocolate bar.

dinner: a main meal ranging from anything such as a roast dinner with veg, spag bol, or steak or chicken with salad and potatoes.

supper: protein shake 50g whey, and sometimes a sneaky bag of crisps.

I train 4-5 times a week chest, shoulders, legs & back, with arms incorporated twice a week, i also do vigorous cardio for 20-30 mins before each training session, (keepng fit is important to me) could this be the reason why i cant get above 13 stone or is it something to do with my diet, i was 10 stone when i first started training 3 years ago, i am a natural hardgainer.

any help greatly appreciated...

invisiblekid · 29-03-2008, 08:15 PM

Quote:

Originally Posted by darkscience

hi everyone, this is my first post on what looks like a great website.

my issue is i cant seem to to get above 13 stone, my current diet is as follows:

breakfast: protein shake 50g whey, 4 scrambled eggs, and a banana. - You could drop the whey shake or the eggs. 50g whey & eggs is a little OTT. I'd do with either whey & oats or scrambled egg & toast (wholemeal bread).

mid morn: 1 apple 1 banana, with either a ham or chicken sandwich. - Fine, although I'd consider a better carb source. Rice would be ideal

lunch: 3-4 tuna sandwiches a bag of crisps and a chocolate bar. As above, but drop the chocolate, add a handful of almonds.

Train - Directly after training go with a whey protein shake and some carb source. Fast acting or slow acting, the debate will go on and on and on. Experiment.

dinner: a main meal ranging from anything such as a roast dinner with veg, spag bol, or steak or chicken with salad and potatoes. - Fine.

supper: protein shake 50g whey, and sometimes a sneaky bag of crisps. If you have a protein shake for breakfast go with eggs here. Eggs would be preferable here anyway tbh.

I train 4-5 times a week chest, shoulders, legs & back, with arms incorporated twice a week, i also do vigorous cardio for 20-30 mins before each training session, (keepng fit is important to me) could this be the reason why i cant get above 13 stone or is it something to do with my diet, i was 10 stone when i first started training 3 years ago, i am a natural hardgainer.

any help greatly appreciated...

See the suggested changes to your diet I made in red.

A stone per year with a diet like that? Not so sure about the natural hardgainer bit...try to give details about the serving sizes and the amounts in grams of protein, carbs and fats per day.

Firstly, I'd suggest you do cardio after training, but keep it at a low intensity. Keep your energy for training. Vigorous cardio will impair your gains if done for a significant length of time. You can stay lean and fit without high intensity cardio. If you insist on doing it, do it away from training, but be aware you'll have to up your carb intake if you want to gain.

You say keeping fit is important yet you include chocolate and 2 bags of crisps a day. This seems slighly odd to me.

Could you give more details about your training? Why do you do arms twice per week? Do you mean tris and bis seperately?

darkscience · 30-03-2008, 01:14 PM

will take the advice on board thx dude

darkscience · 30-03-2008, 04:32 PM

Quote:

Originally Posted by invisiblekid

See the suggested changes to your diet I made in red.

A stone per year with a diet like that? Not so sure about the natural hardgainer bit...try to give details about the serving sizes and the amounts in grams of protein, carbs and fats per day.

Firstly, I'd suggest you do cardio after training, but keep it at a low intensity. Keep your energy for training. Vigorous cardio will impair your gains if done for a significant length of time. You can stay lean and fit without high intensity cardio. If you insist on doing it, do it away from training, but be aware you'll have to up your carb intake if you want to gain.

You say keeping fit is important yet you include chocolate and 2 bags of crisps a day. This seems slighly odd to me.

Could you give more details about your training? Why do you do arms twice per week? Do you mean tris and bis seperately?

i say hardgainer because before i started training i could eat and drink almost anything without putting weight on, it seems to me like the weight i have put on is because of increased muscle mass. I have just purchased a weight gain powder hopefully this will help. http://www.bodyshapersfitness.com/pr...?idproduct=922 Before i was just taking whey protein drink with very little carbs etc etc.
maybe your right crisps and chocolate are not the best snacks for a healthy lifestyle, i'll swap those for nuts or fruit.
I recently started to train arms twice weekly incorporating both bi's and tri's i used to train them once a week but they seemed to be stuck at the same size.
sorry for my earlier reply i was going to write all this but i lost track of time and had to go out, thx for the advice invisiblekid...!

irwit · 03-04-2008, 02:37 PM

Your not going to put weight on training your arms twice a week. Buy a 1 pound fillet steak. put in on your bicep. Just to give you an idea of how much your biceps actually weigh. Your never going to gain weight trying to add size to one muscle. You want to train the whole body.`

Also weight training 5 times a week might be overkill. You dont grow in teh gym remember. Maybe try a PPL concentrating on squats, deads and bench. Lift heavy and increase every week. Eat planty and the weight should pile on!

Can you post your current routine ?

29-03-2008, 11:09 AM	#1 (permalink)
darkscience Newbie Trainer Join Date: Mar 2008 Posts: 3	gaining weight but staying fit...!!! hi everyone, this is my first post on what looks like a great website. my issue is i cant seem to to get above 13 stone, my current diet is as follows: breakfast: protein shake 50g whey, 4 scrambled eggs, and a banana. mid morn: 1 apple 1 banana, with either a ham or chicken sandwich. lunch: 3-4 tuna sandwiches a bag of crisps and a chocolate bar. dinner: a main meal ranging from anything such as a roast dinner with veg, spag bol, or steak or chicken with salad and potatoes. supper: protein shake 50g whey, and sometimes a sneaky bag of crisps. I train 4-5 times a week chest, shoulders, legs & back, with arms incorporated twice a week, i also do vigorous cardio for 20-30 mins before each training session, (keepng fit is important to me) could this be the reason why i cant get above 13 stone or is it something to do with my diet, i was 10 stone when i first started training 3 years ago, i am a natural hardgainer. any help greatly appreciated...

30-03-2008, 01:14 PM	#3 (permalink)
darkscience Newbie Trainer Join Date: Mar 2008 Posts: 3	Re: gaining weight but staying fit...!!! will take the advice on board thx dude

03-04-2008, 02:37 PM	#5 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 303	Re: gaining weight but staying fit...!!! Your not going to put weight on training your arms twice a week. Buy a 1 pound fillet steak. put in on your bicep. Just to give you an idea of how much your biceps actually weigh. Your never going to gain weight trying to add size to one muscle. You want to train the whole body.` Also weight training 5 times a week might be overkill. You dont grow in teh gym remember. Maybe try a PPL concentrating on squats, deads and bench. Lift heavy and increase every week. Eat planty and the weight should pile on! Can you post your current routine ? Last edited by irwit; 03-04-2008 at 02:39 PM.

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