Expertise needed !!! - UK-Muscle Body Building Community

Techknow · 02-11-2005, 07:06 PM

Hi, first of all, just to thanks you guys for the welcome you gave me earlier, it's great to find a site that actually helps you instead of just trying to sell you stuff..... keep up the good work.....

i'm just started training again after 6-7 months of doin nowt, ( started new job, moved into new house blah blah, life gets in way ), i'm just wroking on a diet plan, and am trying to bulk up as much as possible, while getting into it and then planning to hammer it later... any ideas welcome..

i've just uploaded my pic on avatar (sorry about the quality did it wiv dog'n'bone), i'm 6'4", 14-15 stone, wiv wide shoulders which make my upper body look puny, i have a home gym - v-fit herculean cross trainer --
http://www.premiersportsandfitness.c...ainer_P.18.htm

above link shows you what i'm limited to, they don't consider 6'4" blokes when they design these things...

wiv some free weights ez curl bars etc,
any ideas on training schedule and diet plan would be much appreciated, as us tall blokes aren't usually very good at gaining weight, luckily i know from experience that if i push it i can bulk up quite well...

looking forward to getting some help,

thanks

Killerkeane · 03-11-2005, 05:58 PM

from your avatar i wouldnt say you look "puny".
Ideally if you want to bulk...free weights is the way to go. These will pack the most density to your bones along with a high calorie/protein diet.

read this (located at the bottom of the main page) http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html

Most important thing with bulking is lifting heavy free weights (compounds) along with a sound diet. The thread posted above will provide some information with this.Compound movements are exercises like squats/deadlifts/bench/military press. So maybe buying an olympic bar would be a good investment.

Techknow · 03-11-2005, 09:58 PM

Thank's for that killer really helped,
the other big problem i'm having at the moment is getting my diet planned, what i'm doin at the moment is going through all food types and working out nutritional content one by one, ie: protien, fat carbs etc, and then working out meals and recipes and calculating daily intake....( phew !!! )

this is the only way i know of doin it, am i doin the right thing or am i going the long way round, is there an easier way??? like anywhere i can get protien, fat content etc of foods and what the best ones of each group are ?

cos my brain hurts lol...
thanks..

also thanks hacksi for your reply cheers .... look forward to reading your post.

Killerkeane · 03-11-2005, 11:03 PM

Quote:

Originally Posted by Techknow

Thank's for that killer really helped,
the other big problem i'm having at the moment is getting my diet planned, what i'm doin at the moment is going through all food types and working out nutritional content one by one, ie: protien, fat carbs etc, and then working out meals and recipes and calculating daily intake....( phew !!! )

this is the only way i know of doin it, am i doin the right thing or am i going the long way round, is there an easier way??? like anywhere i can get protien, fat content etc of foods and what the best ones of each group are ?

cos my brain hurts lol...
thanks..

also thanks hacksi for your reply cheers .... look forward to reading your post.

As you know.....There are 3 basic nutrients.
1. Protein composed of various amino acids provides the building blocks of muscle tissue.
2. Carbohydrates, fuel for energy, is composed of a variet of less complex or more complex sugar and starch molecules.
3. Fats (or oils), the nutrient that contains most densely packed energy stores.

Now for every 1 gram of protein and carbohyrdrate there is 4 calories.
for instance: If you look at a tin of tuna and it says 30g protein-that food will comprise of at least 120 calories.
For every 1 gram of fat there are 9 calories meaning that if a flapjack contained 9g fat it would constitute 81 calories.

In formulating your diet you want to think about getting your food from the best sources, by this i mean the best nutrional quality. Protein foods will mainly be eggs, milk, fish, cheese, beef, chicken, nuts etc and an odd protein supplement wont go amiss either.
The majority of your carbs should come from the lower end of the glycemic index...this is a chart that basically tells us how quickly the energy is metabolized. Sugar foods should be avoided because they are higher GI foods. (meaning they are metabolized quick and gives you a short brief high if you like).
Foods such as Wholemeal Bread, Oats, Rice and Pasta are low in the GI and should therefore be your main sources of carbohydrate.
Fats however are also vital in staying healthy....in many cases they are actually proven to lose fat (certain types that is) so eating unsaturated fats like nuts, avacados, olives would be a good idea in small amounts.
Get into the habit of reading nutritional information on every product, this will give you a good understanding on how many calories you are eating a day.

As a guideline though try to eat 30-50g protein, times this by the 6 meals you will be eating per day and you will get something around the 180-300g region which is for most more than enough to build muscle mass. 30-50 calories per meal in protein accounts to 150-200 kcals so you will have to eat carbs and a small amount of fat in each meal aswell. Eating 500 kcals in each meal is crucial! Try eating 3000 calories a day first....if results are hindered up in small increments until you see a difference, eating too much will result in substancial amounts of fat gain.

I have rambled on a bit....hope that helps a bit more in you understanding diet as it is important.There are tonnes and tonnes of example diets on the internet, if you post up somebody will be more than happy to supply you with one.

This is an example diet Gazmatrix posted up, reason i chose this is because you can understand how calories are accounted for via protein/carb/fat values.

9:15 Breakfast Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
10 fl oz Skim Milk 113 1 15 11
1 Medium Banana 109 1 28 1

Totals 707 11 103 58

12:30 Dinner Cals Fat Carb Pro

4 Large Eggs Scrambled 309 21 2 25
2 Slices of Wholemeal Toast 161 3 30 6

Totals 470 24 32 31

4:00 Pre-WO Meal Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
1 TBSP of peanut Butter 95 8 3 4

Totals 580 17 63 50

6:00 Post-WO Meal Cals Fat Carb Pro

4 TBSP of Honey 255 0 69 0
4 TBSP of Whey protein 247 3 7 47

Totals 502 3 76 47

7:00 Tea Cals Fat Carb Pro

2 cans of Tuna 254 1 0 64
3 oz of Whole Wheat Pasta 258 2 48 11
2 cups of Broccoli 54 0 10 6

Totals 566 3 58 81

11:00 Supper Cals Fat Carb Pro

1.5 cups of cottage Cheese 304 7 12 47
1 TBSP of peanut Butter 95 8 3 4

Totals 399 15 15 51

Totals for Day, Cals 3224 Fat 73 Carb 347 Pro 318

the_gre8t_1ne · 04-11-2005, 09:43 AM

excellent post!

Techknow · 05-11-2005, 07:04 AM

killer that is great, i didn't know about the ratio of protien and carbs to calories that has helped me alot, just what i needed, i went shopping today and spent a fortune, i forgot how much it costs when your bulking up cleanly, but it's worth it. i don't know how newbie's like me would go on without forums like this one, it's a goldmine.
by the way what's your view on home gym's, i know you can be restricted sometime's but when i bought mine i tried to find one with as many specs as possible, i've got some free weight's as well, so i think it'll be ok?

thanks very much....

Killerkeane · 05-11-2005, 07:27 PM

I have never had a home training gym so couldnt really comment too much.
Obviously all the exercises on that machine are going to be cables/isolation which like i said before is not "ideal" for bulking/gaining muscle mass.
There is no substitute for free weight squats/deadlifts/bench press and Military Press for getting bigger and stronger. If you can afford and fit a bench into your room/garage then definetly go for it, compounds are the way to go! If you cant fit a bench/bar into your room then i would suggest for you to join a gym as they have every piece of equipment to your disposal.

02-11-2005, 07:06 PM	#1 (permalink)
Techknow Newbie Trainer Join Date: Nov 2005 Location: South Yorkshire Posts: 81	Expertise needed !!! Hi, first of all, just to thanks you guys for the welcome you gave me earlier, it's great to find a site that actually helps you instead of just trying to sell you stuff..... keep up the good work..... i'm just started training again after 6-7 months of doin nowt, ( started new job, moved into new house blah blah, life gets in way ), i'm just wroking on a diet plan, and am trying to bulk up as much as possible, while getting into it and then planning to hammer it later... any ideas welcome.. i've just uploaded my pic on avatar (sorry about the quality did it wiv dog'n'bone), i'm 6'4", 14-15 stone, wiv wide shoulders which make my upper body look puny, i have a home gym - v-fit herculean cross trainer -- http://www.premiersportsandfitness.c...ainer_P.18.htm above link shows you what i'm limited to, they don't consider 6'4" blokes when they design these things... wiv some free weights ez curl bars etc, any ideas on training schedule and diet plan would be much appreciated, as us tall blokes aren't usually very good at gaining weight, luckily i know from experience that if i push it i can bulk up quite well... looking forward to getting some help, thanks __________________ Adam. 24 hours in a day ... 24 beers in a case ... coincidence? I think not… :crazy: Who's cruel idea was it for the word "lisp" to have an "s" in it? ;)

03-11-2005, 05:58 PM	#2 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	from your avatar i wouldnt say you look "puny". Ideally if you want to bulk...free weights is the way to go. These will pack the most density to your bones along with a high calorie/protein diet. read this (located at the bottom of the main page) http://www.uk-muscle.co.uk/general-articles/8136-how-grow.html Most important thing with bulking is lifting heavy free weights (compounds) along with a sound diet. The thread posted above will provide some information with this.Compound movements are exercises like squats/deadlifts/bench/military press. So maybe buying an olympic bar would be a good investment. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 03-11-2005 at 11:13 PM.

03-11-2005, 09:58 PM	#3 (permalink)
Techknow Newbie Trainer Join Date: Nov 2005 Location: South Yorkshire Posts: 81	Thank's for that killer really helped, the other big problem i'm having at the moment is getting my diet planned, what i'm doin at the moment is going through all food types and working out nutritional content one by one, ie: protien, fat carbs etc, and then working out meals and recipes and calculating daily intake....( phew !!! ) this is the only way i know of doin it, am i doin the right thing or am i going the long way round, is there an easier way??? like anywhere i can get protien, fat content etc of foods and what the best ones of each group are ? cos my brain hurts lol... thanks.. also thanks hacksi for your reply cheers .... look forward to reading your post. __________________ Adam. 24 hours in a day ... 24 beers in a case ... coincidence? I think not… :crazy: Who's cruel idea was it for the word "lisp" to have an "s" in it? ;)

04-11-2005, 09:43 AM	#5 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,018	excellent post! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-11-2005, 07:04 AM	#6 (permalink)
Techknow Newbie Trainer Join Date: Nov 2005 Location: South Yorkshire Posts: 81	Just what i needed killer that is great, i didn't know about the ratio of protien and carbs to calories that has helped me alot, just what i needed, i went shopping today and spent a fortune, i forgot how much it costs when your bulking up cleanly, but it's worth it. i don't know how newbie's like me would go on without forums like this one, it's a goldmine. by the way what's your view on home gym's, i know you can be restricted sometime's but when i bought mine i tried to find one with as many specs as possible, i've got some free weight's as well, so i think it'll be ok? thanks very much.... __________________ Adam. 24 hours in a day ... 24 beers in a case ... coincidence? I think not… :crazy: Who's cruel idea was it for the word "lisp" to have an "s" in it? ;) Last edited by Techknow; 05-11-2005 at 07:15 AM.

05-11-2005, 07:27 PM	#7 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	I have never had a home training gym so couldnt really comment too much. Obviously all the exercises on that machine are going to be cables/isolation which like i said before is not "ideal" for bulking/gaining muscle mass. There is no substitute for free weight squats/deadlifts/bench press and Military Press for getting bigger and stronger. If you can afford and fit a bench into your room/garage then definetly go for it, compounds are the way to go! If you cant fit a bench/bar into your room then i would suggest for you to join a gym as they have every piece of equipment to your disposal. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: