33 yr old newbie wants to gain weight but has problem - UK-Muscle Body Building Community

JASE · 07-01-2007, 12:45 PM

hi all and happy new year
this is my first post, but ive read & read till my brain hurts so ive gathered a fair bit of knowledge

this is my current situation
age: 33
weight: approx 9 stone - i have been this since i was 16 - i do eat a fair bit, but its normally crap - and now its time to change

wants to gain serious weight and bulk up
ive sorted out a basic diet plan which adds up to approx 3500 (if i can stomach it) (ill post this later in correct section)

now my main problem is gaining use of heavy weights (which i understand is what i really need to help me) well basically i cant. i work strange shifts and have a wife & 2 kids. when i finish work my wife starts and then there is the kids to deal with. i have a small bench in the garage with approx 60kg in total

can i use this to my advantage or not?

ill post up a diet and routine in approprate sections if anyone can help?

i truly would appreciate some advice or help.

SportDr · 07-01-2007, 01:06 PM

Quote:

Originally Posted by JASE

hi all and happy new year
this is my first post, but ive read & read till my brain hurts so ive gathered a fair bit of knowledge

this is my current situation
age: 33
weight: approx 9 stone - i have been this since i was 16 - i do eat a fair bit, but its normally crap - and now its time to change

wants to gain serious weight and bulk up
ive sorted out a basic diet plan which adds up to approx 3500 (if i can stomach it) (ill post this later in correct section) Move up to 3500 slowly! increase by 500 cals per week or two weeks. What formula did you use? 3500 is a lot for your curent weight.

now my main problem is gaining use of heavy weights (which i understand is what i really need to help me) well basically i cant Any reason why not? Gyms open at 06:30am and close at 10:30pm. i work strange shifts and have a wife & 2 kids. when i finish work my wife starts and then there is the kids to deal with As above. i have a small bench in the garage with approx 60kg in total Dumbells or a barbell?

can i use this to my advantage or not? Yes, but will you be able to sustain a programme based in a cold featureless garage?

ill post up a diet and routine in approprate sections if anyone can help?

i truly would appreciate some advice or help.

Not many have the willpower to train in a garage long term, exercise is a life long commitment, as my signature says, if you arent committed then you are destined to fail. If you are making a life long commitment then why not join a gym? soem have creche facilities too.

SD

chrisj22 · 07-01-2007, 01:20 PM

Spot on Sport Dr.

JASE, Pscarb (a moderator on this site) has a wife, 2 kids, (one being a newborn) aswell as the other tens of members, and also works horrible hours, as do I (only have 1 child, but do work horrible hours).

You have to MAKE time. If your dedicated enough you will fit it into your life. As Sport Dr says, train at 6am (and before you say 'I can't train that early, I'm not a morning person), it CAN happen and all your body needs is to get used to the change.

Post up your diet mate & we will help :lift:

JASE · 07-01-2007, 03:32 PM

thanks for quick replies so far

in response

60 kg i have is on both barbell and dumbell, the garage is amazingly not cold as its been converted and heated. so i have all luxuries i need in there (but i take yr point).

my diet as requested
meal 1 - half tbsp linseeds
200ml milk
half a nana
1 and half apples
1 and half tbsp of low fat yoghurt
50gms of oats
1 and a half scoops of whey protein

750 cals = 50g protein

meal 2 - 3 boiled eggs = 225 cals, 18g protein
all in 1 mrp = 247 cals, 40g protein

meal 3 - 150g tuna
wholemeal pitta, lettuce
apple
=450 cals, 35g protein

meal 4 - another meal 1 smoothie = 750 cals, 50g protein

meal 5 = im stuck on this one as this will be after i train

meal 6 = basmati rice with 150g chicken and veg = 550 cal, 30g protein

i'd appreciate any help here, as i understand u should some sort of shake before bed.
ive only posted it here as it was ask for as above

cheers for help

SportDr · 07-01-2007, 05:05 PM

Quote:

Originally Posted by JASE

thanks for quick replies so far

in response

60 kg i have is on both barbell and dumbell, the garage is amazingly not cold as its been converted and heated. so i have all luxuries i need in there (but i take yr point).

my diet as requested
meal 1 - half tbsp linseeds Do you grind them?
200ml milk
half a nana
1 and half apples
1 and half tbsp of low fat yoghurt Bio I hope
50gms of oats
1 and a half scoops of whey protein You would be better off eating this lot as porridge rather than drinking it, but whatever gets it down your neck lol! Digesting it might be another thing.
750 cals = 50g protein

meal 2 - 3 boiled eggs = 225 cals, 18g protein
all in 1 mrp = 247 cals, 40g protein Add some fruit here..

meal 3 - 150g tuna
wholemeal pitta, lettuce
apple
=450 cals, 35g protein Nice!

meal 4 - another meal 1 smoothie = 750 cals, 50g protein Make this meal 5, your PWO meal.

meal 5 = im stuck on this one as this will be after i train

meal 6 = basmati rice with 150g chicken and veg = 550 cal, 30g protein Make this meal 4

i'd appreciate any help here, as i understand u should some sort of shake before bed.
ive only posted it here as it was ask for as above

cheers for help

You don't need to eat 6 meals a day, at your bodyweight, your calories should be 2800 calories for bulking approximately, that few cals are better spread over 5 meals.

HTH

SD

JASE · 07-01-2007, 06:20 PM

linseeds - yes i would grind them

so im now rounded down to 5 meals per day

should i have some sort of shake before bed, as i was told it is advisable to stimulate growth whilst im resting - can anyone suggest something suitable

any ideas on what i can do with the weights i have acces to - i.e the 60kg barbell and dumbell in my garage? - can i use these to increase my size

SportDr · 07-01-2007, 06:29 PM

Quote:

Originally Posted by JASE

linseeds - yes i would grind them

so im now rounded down to 5 meals per day

should i have some sort of shake before bed, as i was told it is advisable to stimulate growth whilst im resting - can anyone suggest something suitable

any ideas on what i can do with the weights i have acces to - i.e the 60kg barbell and dumbell in my garage? - can i use these to increase my size

You could have a shake before bed, Ideally slow digesting food so the shake should contain:

A good fat such as your flax powder.
Slow Proteins such as cassien and Egg. (microwave the egg for 10 seconds first or use egg powder).
Fluid milk or water.

IMHO, it isn't necessary in your case, maybe when you have progressed to hardcore lifting then it will be worth it.

As for your exercises, post up what you do now and we can go from there, but do a little research at least.

SD

Borris · 07-01-2007, 07:04 PM

Quote:

half a nana
1 and half apples

rather strange, any reason eating fruit in halfs?

JASE · 07-01-2007, 07:36 PM

Quote:

Originally Posted by Borris

rather strange, any reason eating fruit in halfs?

not really, just the fact i make 2 batches in 1 go, so i use 3 apples and 1 banana.

myles · 08-01-2007, 02:55 AM

Can meal one really be 750 cals? I dont see where all the cals are coming from
1 - half tbsp linseeds
200ml milk
half a nana
1 and half apples
1 and half tbsp of low fat yoghurt
50gms of oats
1 and a half scoops of whey protein

I hope not because when I am at home I have make a batch of 2 smoothies which contains
1 Muller light
100my semi skimmed milk
1 banana
Handful of frozen summer fruits
Handful of strawbs
1 Apple
50g of whey
Splitting this in two, I hope not to be hitting 750cal a time. Bloody tasty though!!

07-01-2007, 12:45 PM	#1 (permalink)
JASE Newbie Trainer Join Date: Jan 2007 Posts: 4	33 yr old newbie wants to gain weight but has problem hi all and happy new year this is my first post, but ive read & read till my brain hurts so ive gathered a fair bit of knowledge this is my current situation age: 33 weight: approx 9 stone - i have been this since i was 16 - i do eat a fair bit, but its normally crap - and now its time to change wants to gain serious weight and bulk up ive sorted out a basic diet plan which adds up to approx 3500 (if i can stomach it) (ill post this later in correct section) now my main problem is gaining use of heavy weights (which i understand is what i really need to help me) well basically i cant. i work strange shifts and have a wife & 2 kids. when i finish work my wife starts and then there is the kids to deal with. i have a small bench in the garage with approx 60kg in total can i use this to my advantage or not? ill post up a diet and routine in approprate sections if anyone can help? i truly would appreciate some advice or help.

07-01-2007, 03:32 PM	#4 (permalink)
JASE Newbie Trainer Join Date: Jan 2007 Posts: 4	Re: 33 yr old newbie wants to gain weight but has problem thanks for quick replies so far in response 60 kg i have is on both barbell and dumbell, the garage is amazingly not cold as its been converted and heated. so i have all luxuries i need in there (but i take yr point). my diet as requested meal 1 - half tbsp linseeds 200ml milk half a nana 1 and half apples 1 and half tbsp of low fat yoghurt 50gms of oats 1 and a half scoops of whey protein 750 cals = 50g protein meal 2 - 3 boiled eggs = 225 cals, 18g protein all in 1 mrp = 247 cals, 40g protein meal 3 - 150g tuna wholemeal pitta, lettuce apple =450 cals, 35g protein meal 4 - another meal 1 smoothie = 750 cals, 50g protein meal 5 = im stuck on this one as this will be after i train meal 6 = basmati rice with 150g chicken and veg = 550 cal, 30g protein i'd appreciate any help here, as i understand u should some sort of shake before bed. ive only posted it here as it was ask for as above cheers for help

07-01-2007, 06:20 PM	#6 (permalink)
JASE Newbie Trainer Join Date: Jan 2007 Posts: 4	Re: 33 yr old newbie wants to gain weight but has problem linseeds - yes i would grind them so im now rounded down to 5 meals per day should i have some sort of shake before bed, as i was told it is advisable to stimulate growth whilst im resting - can anyone suggest something suitable any ideas on what i can do with the weights i have acces to - i.e the 60kg barbell and dumbell in my garage? - can i use these to increase my size

08-01-2007, 02:55 AM	#10 (permalink)
myles Gym Addict Join Date: Sep 2006 Posts: 102	Re: 33 yr old newbie wants to gain weight but has problem Can meal one really be 750 cals? I dont see where all the cals are coming from 1 - half tbsp linseeds 200ml milk half a nana 1 and half apples 1 and half tbsp of low fat yoghurt 50gms of oats 1 and a half scoops of whey protein I hope not because when I am at home I have make a batch of 2 smoothies which contains 1 Muller light 100my semi skimmed milk 1 banana Handful of frozen summer fruits Handful of strawbs 1 Apple 50g of whey Splitting this in two, I hope not to be hitting 750cal a time. Bloody tasty though!! Last edited by myles; 08-01-2007 at 02:56 AM. Reason: forgot an ingredient!

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