Improve fitness: new bike spec plus putting on weight

Trifid · 14 Jun 2009 at 19:39

My aim:
To put on 3 or 4 stone and become more healthy. Go up a jean size or 2.

About me:
I am 6ft tall, but with quite short legs requiring a 30-32" leg jeans size.
I weigh 9 stone with a 30" waist (jeans size again)
Non smoker
Not done any proper exercise for 4 years bar a couple of rounds of tennis last summer. I do a bit of walking at work (large site).

I wake up at 6-630am weekdays.

I eat reasonably healthy having a large muesli every morning before work at about 0720, light sprinkling of sugar, plenty of milk (full fat).

At work I either have 2 or 3 slices of toast between 10-11am and then have a cooked dinner at 1200 containing meat, portions are large and I will finish the whole meal (example is roast pork (2 thick slices) roast potatoes, fried cabbage (not too sure what they do to it but it is delicious), carrots (or similar), stuffing and gravy.) Cooked by the staff restaurant.

Otherwise I will have a breakfast at 1030 consisting of 2 fried eggs, 2 bacon, fried bread, hashbrown and beans. (have this breakfast anywhere between 1 and 3 times a week). I usually have a chocolate bar at about 2.

I drink plenty of water at work (about 1ltr, but room is very warm) and usually have a soft sugary drink such as Oasis or Lucozade 500ml.

At home I will have a snack at about 5pm, slice of cake/crisps/more toast/rockcake/biscuits. Whatever is going basically. Maybe a bunch of grapes as well.

Dinner is usually at 8pm, again cooked meal similar to what I have at lunch in content and size.

Tonight's dinner:
http://img32.imageshack.us/img32/9922/20090614191006.jpg
http://img195.imageshack.us/img195/948/20090614191041.jpg
Will be followed up with some cheese and crackers. Edit: And this: http://img34.imageshack.us/img34/5954/20090614201309.jpg (fresh fruit from the garden).

Bed at 10pm.

Weekends I usually have a smaller lunch but snack more throughout the day. Usually sleep more.

I do not have time weekday evenings to go to the gym.

I am open to all ideas to achieve my aim. I have tried doing weights and pushups on a daily basis but both of these started to make my tendons stiff affecting my ability to play the violin. I can not sacrifice this. I am improving tendon strength by using a powerball. Usually do about 15mins a day to warm up tendons.

I was thinking of getting a bike after trying my brothers hybrid one and loving the launch/top speed you can get with them. (I was starting to feel exhausted after 5mins consisting constantly of launching off from a stand still and going 'fast' and stopping 30s later to repeat.) I last rode a bike 4 or 5 years ago.

In short

Spec me a bike to commute 11 miles a day in, on road. Hybrid or racing? What frame size do I need? Budget? £600 or so? Not a hard limit and happy to go second hand.
Spec me a how to put on a few stone.

Thanks for the help.

burtie · 14 Jun 2009 at 21:02

Don't think a cardio routine is going to bulk you up mate, your diet is mostly crap, you need to hit some weights. Read the bodybuilding sticky at the top of the forum.

Trifid · 14 Jun 2009 at 21:20

Cycling to work was to improve overall fitness which I felt was lacking.

What part of the diet is crap? The only crap I consume is the full english breakfast. I need to put on some fat (been having these for a couple of months and think I have lost a ~1KG in that time and I got my first car at the same time so been doing even less walking...)

As said weights affects the subtleness of my fingers when playing. I will not sacrifice that. There has to be other ways?

Have previously read the guide.

Jonny L · 14 Jun 2009 at 21:28

You could always just try doing some body weight exercises, pull ups, push ups, dips, squats etc.

These won't be anywhere near as effective as weights but they should help you gain some muscle mass and increase your strength a lot.

The cycling should help your fitness quite a bit, however, this depends on you doing the cycling in a vigorous manor, a slow pace will not help you here.

If the cycling gets too easy move on to running or skipping

On the diet front, I think you will find that burtieb1 is right in that the diet leaves a little to be desired in terms of gaining strength/muscle. If it is purely fat your after then continue, but that really isn't the way to go.

The variety is good, but what you need to think about is the fats you are consuming, fat is not bad as long as it is the right kind of fat. Try control your intake of saturated fats, aiming more for fats from oily fish, olive oil and things such as nuts (these particularly are good for mono-unsaturated fat which will help boost your testosterone levels).

In terms of carbohydrate it would be a good idea to swap out white varieties of pasta/rice/bread for whole grain/brown alternatives as these tend to have a lower GI (meaning that they release their energy more slowly which helps to keep your fat levels in check as you don't get unused spikes of energy which is then stored as fat)

Try also to eat more protein, if you're not lifting weights then you don't need enormously more than the recommended amount, but up it a bit and you will see better gains.

Finally remember the importance of sleep

Buffman · 14 Jun 2009 at 21:29

you want to put on fat? Just eat more (bigger portions)...

Edit: mmm that desert looks tasty.

etom · 14 Jun 2009 at 21:30

circuits with pull ups, push ups dips and could even buy a medicine ball or a powerbag 25kg or so chuck that about and run around with it good workout and if eat enough will get a bit of muscle

Trifid · 14 Jun 2009 at 21:36

Pushups are no good resulted in the same problems.

What about swimming once my overall fitness has improved?

I was thinking of getting some whey drinks to boost my daily intake. For actual food content, I don't think I could manage any more?

Morba · 14 Jun 2009 at 21:45

why bother with shakes? you arent doing anything worthwhile to warrant them.

lets be honest, you cant to anything that will make you gain muscle without causing imbalances in your growth or stopping you playing.

make a choice: get bigger or live skinny (and yes, you are skinny, my thighs are bigger than your waist

)

Buffman · 14 Jun 2009 at 21:46

Trifid said:
Pushups are no good resulted in the same problems.

What about swimming once my overall fitness has improved?

I was thinking of getting some whey drinks to boost my daily intake. For actual food content, I don't think I could manage any more?

Do you want to put on muscle and bulk up a bit or do you want to just gain something to get a hold of? If you want to bulk up and get a bit of muscle on you, a weight training regime is pretty much required if you're not willing to do body weight exercises.

Jonny L · 14 Jun 2009 at 21:47

If you are not performing free weight exercises or even body weight exercises you have got no chance of straining your system anywhere near enough to require supplements. This would be a waste of money. Protein shakes are not miracle grow, they are no where near as beneficial to your growth as a good meal.

On the swimming front, this is not going to build mass in the amounts which you are hoping to gain if any. It will undoubtedly improve fitness levels and perhaps garner some strength gains, but mass gains are unlikely.

Also flippin' heck morba! those are big thighs :eek:

etom · 14 Jun 2009 at 21:49

yeah well you won't put on any weight without eating more? probably lose some granted you will be moving about cycling?

can't manage any more??? why not. maybe if you do some exersise running / cycling / swimming or whatever you will manage something a bit more substantial than what most 10 year old girls eat.

Trifid · 14 Jun 2009 at 22:04

etom said:
yeah well you won't put on any weight without eating more? probably lose some granted you will be moving about cycling?

can't manage any more??? why not. maybe if you do some exersise running / cycling / swimming or whatever you will manage something a bit more substantial than what most 10 year old girls eat.

I eat when I'm hungry, I stop when I am full... I've showed you what I had for dinner today to give you an idea of portions. I ate all of the Hotpot, had 3 crackers with cheese on and fresh fruit and cream for a pudding. I am now full.

I cam here to ask for advice based on my criteria. I said that was non negotiable. I am not here to be insulted.

Jonny L said:
If you are not performing free weight exercises or even body weight exercises you have got no chance of straining your system anywhere near enough to require supplements. This would be a waste of money. Protein shakes are not miracle grow, they are no where near as beneficial to your growth as a good meal.

On the swimming front, this is not going to build mass in the amounts which you are hoping to gain if any. It will undoubtedly improve fitness levels and perhaps garner some strength gains, but mass gains are unlikely.

Also flippin' heck morba! those are big thighs

The protein shakes were a idea for supplementing my diet if it needs more. Anything that it doesn't need would result in additional fat?

I don't really want massive tree trunks for arms, but some gain would be nice.

Jonny L · 14 Jun 2009 at 22:08

Trifid said:
I eat when I'm hungry, I stop when I am full... I've showed you what I had for dinner today to give you an idea of portions. I ate all of the Hotpot, had 3 crackers with cheese on and fresh fruit and cream for a pudding. I am now full.

I cam here to ask for advice based on my criteria. I said that was non negotiable. I am not here to be insulted.

I'm sorry to say it Trifid, but I really don't think that if you intend to stick to your criteria that you will put on any lean mass at all.

In order to grow you must strain your muscle which will then repair itself to be a tiny bit bigger and stronger than it was before. If you are not straining yourself through weight lifting or at the very least body weight exercises then you have no chance of growing. No matter how much food you eat and protein shakes you knock back.

Trifid said:
The protein shakes were a idea for supplementing my diet if it needs more. Anything that it doesn't need would result in additional fat?

I don't really want massive tree trunks for arms, but some gain would be nice.

No, if you don't use the protein then you are placing unnecessary strain on your kidneys, and you will just have expensive urine...

The fat is a result of unused carbohydrates and fats.

The idea of the protein shakes is that they supplement your diet when you really cannot squeeze any more protein into your food intake. They also serve as a good source of quick protein for post-workout.

However, neither of these applications is useful to you, because you can quite easily get more protein than you would require from food, and will not be working out so will not require it post-workout...

Trifid · 14 Jun 2009 at 22:17

Do I need more protein in my diet? What would be a good source to add in and when?

Morba · 14 Jun 2009 at 22:19

Trifid said:
Do I need more protein in my diet? What would be a good source to add in and when?

Why do you think you need more protein? you dont. you need to train with weights and to eat more (of anything atm!).

This reply is non negotiable, t&c's apply.

Jonny L · 14 Jun 2009 at 22:21

Good sources of protein include, lean meats, fish, nuts, beans and pulses. However, there is no need to increase your dietary protein unless you are going to place stress on your body, which you are not, thus making it a pointless exercises.

Sorry mate, but to gain mass in the proportions you are speaking of, you need to fulfil the big three:
- Train hard
- Eat like a horse (and eat well)
- Get plenty of sleep

(see morba's sig

)

If one of these factors is lacking it will hamper your efforts, but if training itself is missing, then there will be no gains.

Trifid · 14 Jun 2009 at 22:31

Morba said:
Why do you think you need more protein? you dont. you need to train with weights and to eat more (of anything atm!).

This reply is non negotiable, t&c's apply.

Is my diet particularly lacking in content on average? How does it differ from yours?

And lol.

Jonny L said:
Good sources of protein include, lean meats, fish, nuts, beans and pulses. However, there is no need to increase your dietary protein unless you are going to place stress on your body, which you are not, thus making it a pointless exercises.

Sorry mate, but to gain mass in the proportions you are speaking of, you need to fulfil the big three:
- Train hard
- Eat like a horse (and eat well)
- Get plenty of sleep

(see morba's sig )

If one of these factors is lacking it will hamper your efforts, but if training itself is missing, then there will be no gains.

If I need to eat more, I thought protein would have been a good option to go for. As you can probably tell I've not really paid much attention to it.

Think I will go for the third option here.

Morba · 14 Jun 2009 at 22:34

Trifid said:
Is my diet particularly lacking in content on average? How does it differ from yours?

And lol.

.

Well, i dont really have a diet. I just eat lots :]

I eat lots because i train and need the kcals. You on the other hand, will not be weight training. so no real need for so much extra kcals.

The key here for you is this: you won't do anything that will build muscle, so you dont need so many kcals.

;]

Trifid · 14 Jun 2009 at 22:37

Right OK.

Perhaps if I did more exercise it would build up more appetite? In which case, what bike should I get?

Morba · 14 Jun 2009 at 22:38

I think you need to take a short while to think about what you actually want to achieve.
Think about what you physically will allow to change and how that affects what you want.

Tell us the result of that thinking, then we can start working on where you need to be heading with diet and training :]