For the gym rats

Volcs · 3 Jan 2009 at 19:30

wohoo said:
I think Ive finally gleaned enough info out of threads like this and got my behind in gear.

I need to ditch around 2 stones at the mo, as im a fat (but not unfit) SOB, ive incorporated some compound exercises into my routines, weights are light at the mo, im working on getting the intensity and form right, even so, ive found the DL to be the one that kills me woke up the day after really feeling it, im ok today tho.Did some light squats today for the 1st time ever so lets see what tomorrow brings!

Good luck mate, by doing some reading up first you're already ahead of 90% of the people starting out. Some of the form I saw in my newly packed gym (thankyou January) was at best laughable and at worst very damaging.

wassap · 3 Jan 2009 at 19:38

Free weights are something quite new to me, ive only ever used machines in the gym, I can probabaly lift a lot of weight, just not properly.

Im avoiding gyms for a few months, Ive got enough kit at home now (decent bench and squat stands), and I much prefer road running to running on a treadmill, plus my loacal fitness first smells of wee

Ironic Namesake · 3 Jan 2009 at 21:58

Any of you have an example of your current eating plan? Trying to get some more ideas as I'd like to replace the shakes with something else , but can't come up with much apart from just eating more chicken/rice/pasta/tuna combination

Ultra_Extreme · 3 Jan 2009 at 22:14

4x shakes
1x omlette
2 x chicken + veg

1 x Not much help

lol

Ironic Namesake · 3 Jan 2009 at 22:21

Exactly the opposite what I'm looking for !

I'm playing around on a spreadsheet trying to work out what would suit, without shakes it adds up to :
4 Slices bread, 1.15kg Chicken breasts, 4 eggs (whole), 300g rice, 100g pasta, 1 tin tuna

Morba · 3 Jan 2009 at 22:25

OoOverclockaoO said:
Exactly the opposite what I'm looking for !

I'm playing around on a spreadsheet trying to work out what would suit, without shakes it adds up to :
4 Slices bread, 1.15kg Chicken breasts, 4 eggs (whole), 300g rice, 100g pasta, 1 tin tuna

How many kcals are you aiming for?
so far you have over 4000 a day?

Ironic Namesake · 3 Jan 2009 at 22:26

Morba said:
How many kcals are you aiming for?
so far you have over 4000 a day?

That adds up to around 3600 , which is what I'm aiming for - unless I've made a mistake on my spreadsheet somewhere

Edit , here's spreadsheet :

Morba said:
How many kcals are you aiming for?
so far you have over 4000 a day?

That adds up to around 3600 , which is what I'm aiming for - unless I've made a mistake on my spreadsheet somewhere

Edit : Here's details
Food Kcal Protein Carbs Fat
Wake Up 07:30 Wholemeal Bread Slice 94 4.1 16 1
Wake Up 07:30 Wholemeal Bread Slice 94 4.1 16 1
Wake Up 07:30 Chicken Breast 150g 174 32.7 0 4.8
Arrive Office 10:00 4 x Large Egg 420 34 0 30.4
Arrive Office 10:00 Wholemeal Slice x 2 160 8 28.2 1.6
Lunch Office 13:00 Chicken 300G 348 65.4 0 9.6
Lunch Office 13:00 Basmati Rice 100g 350 8 77 1
Lunch Office 2 16:00 Chicken 300G 348 65.4 0 9.6
Lunch Office 2 16:00 Basmati Rice 100g 350 8 77 1
Pre Workout 19:00 Fussili 100g Pasta Wholeweat 330 12.5 65.2 1.8
Pre Workout 19:00 Tuna 130g 247 35.23 0 11.7
Workout 20:00
PWO Shake 21:00 PWO Shake Protein 30g 168 23.6 0.9 2.1
PWO Shake 21:00 WMS 30g 105.9 0 26.4 0
Last Meal 21:30 Chicken 300G 348 65.4 0 9.6
Last Meal 21:30 Basmati Rice 100g 350 8 77 1
Bed 23:00

Totals : 3887 kcal / 375g Protein / 383g Carbs / 86g Fat

So on days without workout (remove PWO Shake) 3613 kcal.

Morba · 3 Jan 2009 at 22:40

OoOverclockaoO said:
That adds up to around 3600 , which is what I'm aiming for - unless I've made a mistake on my spreadsheet somewhere

was a quick count of top of head, not knowing what bread/rice or pasta or how big a tin of tuna

so not too far out

Ironic Namesake · 3 Jan 2009 at 22:52

Morba said:
was a quick count of top of head, not knowing what bread/rice or pasta or how big a tin of tuna so not too far out

Yeah not far out, I need far more practise at this to be able to work out in my head.

Will try to subsitute chicken on non workout days for salmon , some good fat and keeps it bit more interesting than chicken

Morba · 3 Jan 2009 at 22:55

get some red meat in you as well.
also no mention of fruit or veg

Ironic Namesake · 3 Jan 2009 at 22:59

Definetely will get some steaks in at least once a week, I couldn't last long without steak.

Didn't list fruit/veg as they don't really contain many calories but I eat at least 4-5 fruits per day (tangerines, apples , grapefruit some mornings) - with chicken/rice usually have some green peppers/onions or whatever we have left in the kitchen

ethos · 3 Jan 2009 at 23:29

How heavy are you?

Ironic Namesake · 3 Jan 2009 at 23:31

ethos said:
How heavy are you?

Currently around 195 lbs

ethos · 3 Jan 2009 at 23:34

I personally think that's a lot of calories for someone who's 195lbs...

Too many carbs and bread shouldn't be a staple for two meals. Is that 100g rice cooked weight or dry?

My gut feeling is you'll pack a lot of fat with that diet

Ironic Namesake · 3 Jan 2009 at 23:45

ethos said:
I personally think that's a lot of calories for someone who's 195lbs...

Too many carbs and bread shouldn't be a staple for two meals. Is that 100g rice cooked weight or dry?

My gut feeling is you'll pack a lot of fat with that diet

100g rice dry weight

I've used the bodyweight in lbs x 18 for kcal gaining figure - the carbs do sound high - so does 375g of protein though

ethos · 3 Jan 2009 at 23:49

I think you'll find it's excessive for your weight, but again with these things- stick to it for a while and weigh weekly to see how your body is adapting.

Not a massive fan of the diet, no veg, healthy fats (apart from the eggs) etc... not too keen on the carb sources either.

What bodyfat you at now and what is your goal?

Ironic Namesake · 3 Jan 2009 at 23:59

ethos said:
I think you'll find it's excessive for your weight, but again with these things- stick to it for a while and weigh weekly to see how your body is adapting.

Not a massive fan of the diet, no veg, healthy fats (apart from the eggs) etc... not too keen on the carb sources either.

What bodyfat you at now and what is your goal?

I'm open to suggestions on how to change/optimise the diet ...

Which things would you remove/change to improve? I don't mind changing it around.

For healthy fats I take Omega 3 caps - for carb sources I could swap toast for oats?

I'm currently guessing between 18-20% , not been measured. Goal is simply to get bigger !

Ultra_Extreme · 4 Jan 2009 at 01:02

ethos said:
I personally think that's a lot of calories for someone who's 195lbs...

Too many carbs and bread shouldn't be a staple for two meals. Is that 100g rice cooked weight or dry?

My gut feeling is you'll pack a lot of fat with that diet

Dude i have a friend who is a fairly ripped 160lbs and he needs 4000kcal to bulk even a little. You cant make assumptions like that based on peoples weight alone. From what i've seen Overclocka is a very lean/skinny type and could well need huge caloric intake to make any headway, hopefully he has sense enough to back off if he starts gaining fat. On the plus side naturally skinny guys will drop weight like nothing if needed so fat gain is less of a worry

Freefaller · 4 Jan 2009 at 01:25

OoOverclockaoO said:
I'm open to suggestions on how to change/optimise the diet ...

Which things would you remove/change to improve? I don't mind changing it around.

For healthy fats I take Omega 3 caps - for carb sources I could swap toast for oats?

I'm currently guessing between 18-20% , not been measured. Goal is simply to get bigger !

So quite high bodyfat... but some people prefer to be bigger rather than worry too much about low bodyfat. As long as you get to the gains you want strength wise I guess it doesn't matter.

And as long as you're happy with having high bodyfat. I guess you can always trim it away when you're ready for it. I'd never want to exceed 14% even when going mad, but I'm only touching 6'1" and around 216lbs. Tempting to bulk up lots, I could easily get to 240lbs+ with ease, but I'd rather keep my trim shape and my strength as I get bigger

Ironic Namesake · 4 Jan 2009 at 01:46

Freefaller said:
So quite high bodyfat... but some people prefer to be bigger rather than worry too much about low bodyfat. As long as you get to the gains you want strength wise I guess it doesn't matter. And as long as you're happy with having high bodyfat. I guess you can always trim it away when you're ready for it. I'd never want to exceed 14% even when going mad, but I'm only touching 6'1" and around 216lbs. Tempting to bulk up lots, I could easily get to 240lbs+ with ease, but I'd rather keep my trim shape and my strength as I get bigger

I'm not too worried about low bodyfat at the moment, but once I'm at a bigger size of course I'll be looking to trim down a bit and not sit at 20%+ , but I've got some time to bulk till then

The bodyfat is just an estimate, really should get it measured properly sometime - I've posted recent pics in the pic thread not long ago.