Food and The Gym

Shikkaka · 9 Mar 2006 at 13:48

GordyR said:
We can't tell if what you are eating is good or not wihtout you posting your full daily diet.

Work out how many calories you burn per day. If your goal is to gain muscle add 500 on to that number. If you goal is to lose fat then decrese it by 500. Simple really.

Keep your protein intake around 1.5g per lb of bodyweight and manipulate your carbohydrate intake depending on whether you wish to gain weight or lose it.

I would concern yourself too much with the ratios of protein/carbs/fats. Depending on your weight, amount of lean mass and your goals, these ratios will differ.

Read your sticky thoroughly. Very useful.

How would I work out how much I'm burning. I really have no idea how much I burn or take.

GordyR · 9 Mar 2006 at 13:57

!bluetonic! said:
I Got it wrong..

It's quarter of a teaspoon of tuna. This comes from 'Average Joe's' nutritionist Dr Michael Colgan.. 'Average Joe' is Sylvester Stallone.

Then you definately did get it wrong. If you think a quarter a teaspoon of tuna will make any difference to a persons lean muscle gains you are in for a bit of a shock. My girlfriend is a professional nutritionist and if you wish I can sit here an recite studies to you all day long.

Did you actually read my post? I said the advice he is giving in his book is obviously aimed at "average Joe's" i.e those who are not training for muscular hypertrophy. While i'm sure his advice is very good it doesn't apply to bodybuilders.

Do you honestly think that IFBB pro bodybuilders eat the high amount of protein they do for no reason? If they could get by with a spoonful of tuna every day they would! To increase lean body mass you have to eat above your calorific maintenance. This is not negotiable. Amount of protein in a persons diet is not the defining factor for hypertrophy. It is the whole diet.

!bluetonic! said:
The max amount of muscle you could build in a year is 3.6kg. 70g a week. Muscle is only 22% protein.

There are far too many variables and factors to consider to put a lid on the rate of muscle growth. Genetics plays a huge part. Also what has the composition of muscle got to do with nutrition for hypertrophy? Do you actually understand what you are talking about here?

!bluetonic! said:
And I aint your 'mate'..

You made that much clear. Grow up.

Admiral Huddy · 9 Mar 2006 at 14:02

i have lied actually, the only supplement i use is Glumatine straight after training. This helps counteract the effects of Catabolism after training and i good for speedy recovery.

Then i have a small high protein meal within half an hour after training. Well within the "golden hour". This is normallly scrambled eggs (6 eggs with only 2 yolks). Drives everyone out of the staff room

. I don't often do shakes tbh - bad effects

In order to gain or loose weight, you have to calculate your daily maintenace calories based on your BMR. From there, a Gordy says, add or subrtact 500 calories respectfully. Remebering that fat is 9 cals per gram, carbs and potein are 4 cals per gram. From that you can calculate how much protein you really need per day before you waste money on supplements you may not need. If you are falling way below your daily protein allowance, thn by all means "take-a-shake".

!bluetonic! said:
IIt's all about making proper use of protein in your diet.

what planet you from dude.. if you consume more protein than your body needs, then unfortunately it is passed out of the body and down the toilet or stored as fat cells.

Good weight gain is about sensible training, resting and a sensible diet. oh and a lot of dicipline and hard work

GordyR · 9 Mar 2006 at 14:09

Admiral Huddy said:
what planet you from dude.. if you consume more protein than your body needs, then unfortunately it is passed out of the body and down the toilet or stored as fat cells.

Good weight gain is about sensible training, resting and a sensible diet. oh and a lot of dicipline and hard work

Exactly... Peoples protein requirements vary depending on their weight, lean mass, intensity of training and goals.

A 240 lb's bodybuilder will need far more protein and indeed carbohydrates per day than a 160 lb's guy who has never lifted weights in his life.

A2Z · 9 Mar 2006 at 14:13

Steameh said:
I have breakfast @ 8 - small portion of tuna pasta between 9 and 11 - large portion of tuna pasta around 1 - then if there's any left some more tuna pasta around 3 then evening meal around 6:30. Then if I feel like it some cereal before I go to bed.

Am drinking milk almost constantly throughout the day.

I have only started doing the above diet, literally 3 days ago. My previous diet was crap. Breakfast - Normally Mc D's or a sandwich at lunch then evening meal then nothing and you could guarantee the lunch meal would be crap convenience food

Hi, with that diet you're not going to make any significant gains.

As has already been said, pop down to www.muscletalk.co.uk, very good forum i use, have a read through the diet section.

Personally my diet is similar to this with a few things changed to suit my preferences

Shikkaka · 9 Mar 2006 at 14:13

160 lb's is about average for someone 5ft 10 isn't it?

!bluetonic! · 9 Mar 2006 at 14:13

Admiral Huddy said:
Good weight gain is about sensible training, resting and a sensible diet. oh and a lot of dicipline and hard work

I would tip my hat to you if I wore one...

I'm off now 'to grow up'..

wordy · 9 Mar 2006 at 14:17

Admiral Huddy said:
i have lied actually, the only supplement i use is Glumatine straight after training. This helps counteract the effects of Catabolism after training and i good for speedy recovery.

Then i have a small high protein meal within half an hour after training. Well within the "golden hour". This is normallly scrambled eggs (6 eggs with only 2 yolks). Drives everyone out of the staff room . I don't often do shakes tbh - bad effects

In order to gain or loose weight, you have to calculate your daily maintenace calories based on your BMR. From there, a Gordy says, add or subrtact 500 calories respectfully. Remebering that fat is 9 cals per gram, carbs and potein are 4 cals per gram. From that you can calculate how much protein you really need per day before you waste money on supplements you may not need. If you are falling way below your daily protein allowance, thn by all means "take-a-shake".

what planet you from dude.. if you consume more protein than your body needs, then unfortunately it is passed out of the body and down the toilet or stored as fat cells.

Good weight gain is about sensible training, resting and a sensible diet. oh and a lot of dicipline and hard work

I always have a protien/carb drink straight after a workout, that the time when you body is most in need of the calories, also another meal about an hour and a half after is desirable to replace the large amount of calories that you body will use straight after a workout.

GordyR · 9 Mar 2006 at 14:20

Steameh said:
How would I work out how much I'm burning. I really have no idea how much I burn or take.

Weigh yourself matey.

As a rough guideline if you want to gain muscle take your bodyweight in lb's and multiply it by around 18-19. That should give you a good starting figure for your needed daily calorific consumption assuming your aim is to add muscle.

From then on just keep an eye on the scales. If you are gaining much more than 1.5-2lb's per week then you are likely gaining more fat than you need to be. Drop the calories by 200 and check the next week. If you aren't gaining then up the calories.

As A2Z pointed out your current diet is nowhere near enough food to put on muscle mass.

wordy · 9 Mar 2006 at 14:20

To the O.P, whats your training regimene like?

Shikkaka · 9 Mar 2006 at 14:22

A2Z said:
Personally my diet is similar to this with a few things changed to suit my preferences

Thats all good but far too serious and complicated for me. I just wanna gain some weight and bulk up a bit. Not into serious body building.

GordyR · 9 Mar 2006 at 14:24

Steameh said:
Thats all good but far too serious and complicated for me. I just wanna gain some weight and bulk up a bit. Not into serious body building.

Then eat more. Much more. There is no magic behind it. If you eat more than your body burns you will gain weight. If you are training well then a good proportion of that weight gain should be muscle.

Shikkaka · 9 Mar 2006 at 14:25

wordy said:
To the O.P, whats your training regimene like?

Don't have such have a set regime, just go three or four times a week. Bit of cardio and try and focus on one set of muscles per session.

Shikkaka · 9 Mar 2006 at 14:27

GordyR said:
Then eat more. Much more. There is no magic behind it. If you eat more than your body burns you will gain weight. If you are training well then a good proportion of that weight gain should be muscle.

Well on the diet i've posted I am eating a lot more than I used to and can already see my body is much fuller.

Its amazing how much my body changes in a matter of days if not eating properly.

iCraig · 9 Mar 2006 at 14:28

!bluetonic! said:
I would tip my hat to you if I wore one...

I'm off now 'to grow up'..

He hasn't agreed with you in the slightest. If you believe that a quarter of a teaspoon would provide you with enough protein to build muscle, you are a maniac.

It just isn't possible, even an idiot can see an amount of tuna like that contains hardly any protein, 1-2 grams if you're lucky.

You are living in a dream world. By all means contribute to the thread, but don't try and feed people such nonsense information, especially when GordyR knows exactly what he is talking about.

GordyR · 9 Mar 2006 at 14:28

Steameh said:
Don't have such have a set regime, just go three or four times a week. Bit of cardio and try and focus on one set of muscles per session.

Concentrate on the compound lifts ie. Bench press, squat, Rows, deadlift etc... They are the exercises that make you grow.

Forget doing silly amounts of bicep curls they won't get you anywhere. Switch to mostly free weights if you aren't doing so already.

Really though you need to develop your own routine based on your goals. Be it a classic split or a full body routine. Gains can be made on both. But if you train without consistency and progression you won't get anywhere.

iCraig · 9 Mar 2006 at 14:30

Steameh said:
Well on the diet i've posted I am eating a lot more than I used to and can already see my body is much fuller.

Its amazing how much my body changes in a matter of days if not eating properly.

How much weight have you gained and in what time period mate?

Shikkaka · 9 Mar 2006 at 14:34

Might have a word with my gym instructor then. They help set up a routine to go along with my goals

Has anyone got a link to a website that explains what all these different lifts are? I really don't have a clue lol :confused:

iCraig - The weight i've gained is all from drinking so much milk which started late november. My eating habits didn't change when I started drinking the milk at all. Its only recently I've started eating more, and now you guys are telling me I need to eat even more lol. I won't be able to move

A2Z · 9 Mar 2006 at 14:38

Steameh said:
Might have a word with my gym instructor then. They help set up a routine to go along with my goals

Can be a bad idea...most gym instructors dont know a thing...much better to make a routine yourself, like GordyR said, focusing on the compounds

Has anyone got a link to a website that explains what all these different lifts are? I really don't have a clue lol

http://www.exrx.net/Lists/Directory.html

iCraig - The weight i've gained is all from drinking so much milk which started late november. My eating habits didn't change when I started drinking the milk at all. Its only recently I've started eating more, and now you guys are telling me I need to eat even more lol. I won't be able to move

Thats all fine and dandy, but it wont happen forever with that diet. Gradually increase your food intake. When you eat more, your body will want more food, add 3 good gym sessions a week and your body will want even more.

GordyR · 9 Mar 2006 at 14:42

Steameh said:
Might have a word with my gym instructor then. They help set up a routine to go along with my goals

Thats fine but I would personally recommend you write your own routine. The trouble with gym instructors is that they are often salesman first and foremost. They tend to give advice aimed at keeping you coming back rather than giving you the best gains possible. They know all too well that if someone finds the workouts tough then they are less likely to keep up with it. Unfortunately you have to work hard if you want to get anywhere. If your instructor starts telling you to do lots of sets on the "pec dec" and that squatting below parallel is bad for your knees then ignore everything else he has to say. They aren't all bad but just bare it in mind.

Steameh said:
Has anyone got a link to a website that explains what all these different lifts are? I really don't have a clue lol

http://www.exrx.net/Lists/Directory.html

Steameh said:
iCraig - The weight i've gained is all from drinking so much milk which started late november. My eating habits didn't change when I started drinking the milk at all. Its only recently I've started eating more, and now you guys are telling me I need to eat even more lol. I won't be able to move

Milk will put weight on you like no tomorrow since it is so full of sugar. If you were a powerlifter and not too concerned about appearance then a gallon of milk a day is the way to go. In fact some of the most successful strength trainers in recent history recommend just that. Bill Starr, Glen pendlay, Mark Rippetoe etc...

However if you are concerned about putting on too much fat then I would cut back on the milk a little and get your calories from whole foods.