Need to put on 2 stone. - UK-Muscle Body Building Community

Inch High · 18-05-2005, 12:25 AM

Right folks, I'm 5'5" and 8st and 1/4. I want to get upto 10 stone.

This is what I plan to eat ( i curent eat about 3 meals per day) :

I work 4pm-11pm at night, so my meal times my seem weird.

Wake up at 8am, 3 pieces of Weetabix.
Back to bed!

Wake up at 11am. 3 eggs, a banana, glass of milk.

12.30pm, tin of tuna.

2.30-3.00pm, bigger dinner, steak or chicken with chips and beans :o

5pm, couple of apples.

7pm ish (hard to be acurate as working) sandwich, probably cheese and bit of salad.

10pm - small pizza ( I work at Pizza Hut - driver)

midnight - Orange and maybe some pasta or something if hungry.

Weights wise I've got about 30kg of weights at home but only for dumbells and barbell, can obviously do sit ups using bed, also have chin up bar.

What I'm looking for is a bit of advice on what to eat, and at what times of the day, training techniques and some motivation!

Cheers guys....

Inchy

Moray Muscle · 18-05-2005, 10:43 AM

see it eat it and join a gym

megatron · 18-05-2005, 10:53 AM

Your diet is unbalanced...

You need to eat protien, carbs and fat EACH mealtime...

3 weetabix will do nothing for you mate, I woudl scrap that and have an egg on toast instead (with butter).

Eating things like chips + pizza every day is a good way to get fat (yes even if you are working out)... cut out the rubbish high HI carbs (like ****a dough and chips).

When u eat tuna - have it with some brown rice + brocolli/cauliflower.

Dont eat pasta in the middle of hte night lol - at that point your body doent need the energey from the carbs and it will jsut put a strain on your heart trying to digest it while sleeping... If you want to eat somehting before bed eat a bit of meat/cottage cheese.

To summarise - eat a bbalance of carbs/protien/fats in roughly 40/30/30 for EACH meal.

Train only 3 times a week max - lifting heavy and doing compuond movements. Sleep for at least 7 hours per night (8 is best imo).

Bigdav · 24-05-2005, 11:22 PM

have a look in pretty much any bodybuilding mag, find a sample diet,cut the amount of protein down a little and u'll have a pretty good bulking diet

Inch High · 25-05-2005, 12:15 AM

why cut the protein? Surely thats good for me?

**big** · 25-05-2005, 12:16 AM

Quote:

Originally Posted by Moray Muscle

see it eat it and join a gym

Exactly. Keep it simple!

Timmy Smooth · 25-05-2005, 12:21 AM

SUPERSIZE IT!!!

Bigdav · 25-05-2005, 12:22 AM

Aaaaaaargh!!! Another protein nut!!! Search online for journals by tarnopolsky et al, you should find papers on the amounts of protein youor body requires on a daily basis. No offence to americans but they seem to think pounds and kilos are the same thing. Too much protein is BAD. Best bet is to try it yourself. For example, try the atkins diet, what happens? You lose weight. add in carbs, you gain. Plain and simple. Im ranting here but the main fact is your body can only use so much protein then it just gets converted to fat or used as an energy source or as expensive poo!!!

Bigdav · 25-05-2005, 12:23 AM

ignore what i said, big hit the nail on the proverbial bell end

Conan · 26-05-2005, 12:06 AM

depends what you want to put 2 stone of on?
if its just weight you want to put on then that is relatively easy, just eat everything and dont move lol
if its 2 stone on quality muscle then thats a completely different story and will take some doing, alot of dedication to both your diet and your training.
start at the beginning, sort out a decent clean diet and incorporate it with a decent training programme to compliment you diet.
good luck pal. just stick with it.

SportDr · 26-05-2005, 12:10 PM

Quote:

Originally Posted by Bigdav

Aaaaaaargh!!! Another protein nut!!! Search online for journals by tarnopolsky et al, you should find papers on the amounts of protein youor body requires on a daily basis. No offence to americans but they seem to think pounds and kilos are the same thing. Too much protein is BAD. Best bet is to try it yourself. For example, try the atkins diet, what happens? You lose weight. add in carbs, you gain. Plain and simple. Im ranting here but the main fact is your body can only use so much protein then it just gets converted to fat or used as an energy source or as expensive poo!!!

You lose weight on Atkins becuase of a calorie defecit not because it is low carb.

The papers you quoted nop doubt state that we need between .75 and 2.0 g per kilo bodyweight blah blah blah. That is for cellular repair and is rarely in elite or trained weighlifters.

Protein as a source of energy is fine as long as you don't have an existing kidney problem and drink 1ml water per calorie consumed to remove nitrates.

Carbs on the other hand, have dramatic effects on insulin and therefore fat metabolism, there are plenty of papers on that too.

40/30/30 is correct for some, it will be expensive though as protein in most of its forms is no where near as cheap as carbohydrate, steak vs pasta!

You didnt say what your goals are but whichever ratio of macros you go for (current recommendations are more like 10/20/70 pro/fat/cho for sportsmen) work out how many calories you are eating now, then add 500 to add weight or minus 500 to lose it, adjust as your successes dictate. Eat all your calories from good whole foods from a variety of sources and stop eating junk like pizza!! except on cheat day

YOu have a lot of work to do, use fitday.com to assess your diet.

HTH

SD

Bigdav · 27-05-2005, 12:17 PM

Using oprotein as an energy sourse is ok, but why use protein when carbs and fat are the preferential source for the bosy to use? The protein requires longer to be broken down to be used as an energy source and doesnt give as much ATP to the cell as carbs or fat, therefore its less efficent to use it as an energy source

And if you look further those, or some of those papers were testing athletes, if not how could they come up with figures of 1.5g per kilo for strength gains and 1.8g for endurance if they hadntt tested athletes?

SportDr · 27-05-2005, 04:14 PM

Quote:

Originally Posted by Bigdav

Using oprotein as an energy sourse is ok, but why use protein when carbs and fat are the preferential source for the bosy to use? The protein requires longer to be broken down to be used as an energy source and doesnt give as much ATP to the cell as carbs or fat, therefore its less efficent to use it as an energy source

And if you look further those, or some of those papers were testing athletes, if not how could they come up with figures of 1.5g per kilo for strength gains and 1.8g for endurance if they hadntt tested athletes?

Why use protein? well thermogenics for one, if you subscribe to it, but as you said cho and fat are preffered fuels then it must be true right? Cho affects insulin also as I said before and tbh I like high fat diets too

Less efficient, great! anything that gives the body a hard time is gonna burn more calories (thermogenics again

) happy with that.

I did say rarely not never tested on elite athletes but how many studies did you find on bodybuilders specifically, I bet not many. Protein intake needs to be sport specific as well as taking into acount training status, body mass and composition. Overloading the body with protein is innefficient but what is overloading? it has to be individualised and no studies I have seen have done that for bodybuilders yet, only long distance runners and perhaps sprinters.

You want to load up on carbs as per the guidelines, thats ok, they are cheap, they are a preffered fuel, not that fuel or lack of is a limitation bodybuilders have to worry about, marathon runners yes, but personally I like the low glycemic value of good old protein.

SD

Bigdav · 27-05-2005, 04:37 PM

Im not saying high protein doesnt have its place, and i do agree with the thermogenics part, but if your trying to put on mass id say stick with the higher carbs and keep the protein moderate. If your trying to bulk up, you obviously need to take in more calories. Its easier to do that by increasing your carbs. Protein tends to take a lot longer to digest, hence why it can be difficult to get in enough calories if your eating 400g of protein a day.

megatron · 27-05-2005, 05:29 PM

Quote:

Originally Posted by Bigdav

Im not saying high protein doesnt have its place, and i do agree with the thermogenics part, but if your trying to put on mass id say stick with the higher carbs and keep the protein moderate. If your trying to bulk up, you obviously need to take in more calories. Its easier to do that by increasing your carbs. Protein tends to take a lot longer to digest, hence why it can be difficult to get in enough calories if your eating 400g of protein a day.

I never thought of it that way. Interesting

18-05-2005, 12:25 AM	#1 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	Need to put on 2 stone. Right folks, I'm 5'5" and 8st and 1/4. I want to get upto 10 stone. This is what I plan to eat ( i curent eat about 3 meals per day) : I work 4pm-11pm at night, so my meal times my seem weird. Wake up at 8am, 3 pieces of Weetabix. Back to bed! Wake up at 11am. 3 eggs, a banana, glass of milk. 12.30pm, tin of tuna. 2.30-3.00pm, bigger dinner, steak or chicken with chips and beans :o 5pm, couple of apples. 7pm ish (hard to be acurate as working) sandwich, probably cheese and bit of salad. 10pm - small pizza ( I work at Pizza Hut - driver) midnight - Orange and maybe some pasta or something if hungry. Weights wise I've got about 30kg of weights at home but only for dumbells and barbell, can obviously do sit ups using bed, also have chin up bar. What I'm looking for is a bit of advice on what to eat, and at what times of the day, training techniques and some motivation! Cheers guys.... Inchy

18-05-2005, 10:43 AM	#2 (permalink)
Moray Muscle Gym Addict Join Date: Jan 2005 Posts: 195	see it eat it and join a gym __________________ EAT!!! - You have to... or the other guy will always be bigger. I eat, I train, I shag, I sleep To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-05-2005, 10:53 AM	#3 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	Your diet is unbalanced... You need to eat protien, carbs and fat EACH mealtime... 3 weetabix will do nothing for you mate, I woudl scrap that and have an egg on toast instead (with butter). Eating things like chips + pizza every day is a good way to get fat (yes even if you are working out)... cut out the rubbish high HI carbs (like ***a dough and chips). When u eat tuna - have it with some brown rice + brocolli/cauliflower. Dont eat pasta in the middle of hte night lol - at that point your body doent need the energey from the carbs and it will jsut put a strain on your heart trying to digest it while sleeping... If you want to eat somehting before bed eat a bit of meat/cottage cheese. To summarise - eat a bbalance of carbs/protien/fats in roughly 40/30/30 for EACH meal. Train only 3 times a week max - lifting heavy and doing compuond movements. Sleep for at least 7 hours per night (8 is best imo). __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-05-2005, 12:22 AM	#8 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Aaaaaaargh!!! Another protein nut!!! Search online for journals by tarnopolsky et al, you should find papers on the amounts of protein youor body requires on a daily basis. No offence to americans but they seem to think pounds and kilos are the same thing. Too much protein is BAD. Best bet is to try it yourself. For example, try the atkins diet, what happens? You lose weight. add in carbs, you gain. Plain and simple. Im ranting here but the main fact is your body can only use so much protein then it just gets converted to fat or used as an energy source or as expensive poo!!! __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 12:23 AM	#9 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	ignore what i said, big hit the nail on the proverbial bell end __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

24-05-2005, 11:22 PM	#4 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	have a look in pretty much any bodybuilding mag, find a sample diet,cut the amount of protein down a little and u'll have a pretty good bulking diet

25-05-2005, 12:15 AM	#5 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	why cut the protein? Surely thats good for me?

25-05-2005, 12:21 AM	#7 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	SUPERSIZE IT!!!

26-05-2005, 12:06 AM	#10 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	depends what you want to put 2 stone of on? if its just weight you want to put on then that is relatively easy, just eat everything and dont move lol if its 2 stone on quality muscle then thats a completely different story and will take some doing, alot of dedication to both your diet and your training. start at the beginning, sort out a decent clean diet and incorporate it with a decent training programme to compliment you diet. good luck pal. just stick with it. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Conan To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. *************** "EAT like a monster, TRAIN like a monster, BE a MONSTER!"**

27-05-2005, 12:17 PM	#12 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Using oprotein as an energy sourse is ok, but why use protein when carbs and fat are the preferential source for the bosy to use? The protein requires longer to be broken down to be used as an energy source and doesnt give as much ATP to the cell as carbs or fat, therefore its less efficent to use it as an energy source And if you look further those, or some of those papers were testing athletes, if not how could they come up with figures of 1.5g per kilo for strength gains and 1.8g for endurance if they hadntt tested athletes? __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

27-05-2005, 04:37 PM	#14 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Im not saying high protein doesnt have its place, and i do agree with the thermogenics part, but if your trying to put on mass id say stick with the higher carbs and keep the protein moderate. If your trying to bulk up, you obviously need to take in more calories. Its easier to do that by increasing your carbs. Protein tends to take a lot longer to digest, hence why it can be difficult to get in enough calories if your eating 400g of protein a day. __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6