GordyR's Beginners Guide to Bodybuilding

Gangster · 26 May 2009 at 13:04

burtieb1 said:
You biked for 45mins and you do a weight training routine on 1771 Kcals? I eat that many buy lunch.

Yup - aim is to loose fat. I'm guessing you are bulking if your eating 1771 by lunch....

burtie · 26 May 2009 at 13:41

Yeah sort of clean bulking and being a greedy sod lol. Good luck with the weight loss though.

NickK · 12 Jun 2009 at 01:03

Dumb question - protein shakes with milk but what if you're semi lactose intolerant?

Anyone have any tricks as I seem to becoming more intolerant.

Morba · 12 Jun 2009 at 01:04

whey isolate.
are you using full fat milk?

NickK · 12 Jun 2009 at 01:11

Morba said:
whey isolate.
are you using full fat milk?

I use fully skimmed. I used to have full fat for Cappuccinos in the morning but even with FS that's not such a good idea - I can cope with a small amount on cereal but a Cappuccino on top isn't good.
I've switched to Espresso nowdays or tea with just a spec of FS milk.

Basically I've decided I need to bulk up, recently I've lost a load of mass and I'm starting to look too skinny.. hence looking to get back into it whilst I'm job hunting. It'll also make the suits hang better..

Morba · 12 Jun 2009 at 01:19

if you are looking to bulk up then use full fat milk. it will give you more kcals while also being better for you if you are lactose intolerant.
i'm sure skimmed and semi skimmed milk have more lactose than full fat milk.

Ultra_Extreme · 16 Jun 2009 at 10:31

just use water and isolate if its troubling you. Extra scoop will offset whats lost from the milk

Ben17 · 19 Jun 2009 at 15:48

Im starting a completely new diet and exercise plan next week. I want to bulk up my upperbody.

When people are having 5-6 meals a day. How much food does this consist of?

Would anyone be kind enough to give me a quick example of their diet plan?

Cheers

Makunouchi · 19 Jun 2009 at 15:51

Just go back a couple of pages in this thread... it's all here (or in the gym rats thread).

Morba · 19 Jun 2009 at 19:49

Ben17 said:
Im starting a completely new exercise plan next week. I want to bulk up my upperbody.

Cheers

whats the exercise plan?

Ben17 · 19 Jun 2009 at 22:31

Gonna keep it going for a while hopefully because im starting college football and need to bulk up a little. Im gonna be focussing on upperbody (arms and chest) in the gym and doing long distance running to improve stamina and endurance

Morba · 19 Jun 2009 at 22:54

whats the exercise plan?

decmatt · 21 Jun 2009 at 21:28

Been looking at skipping ropes for cardio, is there a good make? or would a £3 one off the old bay be suffice?

Mansize_tissue · 21 Jun 2009 at 22:00

Solac said:
Been looking at skipping ropes for cardio, is there a good make? or would a £3 one off the old bay be suffice?

I bought one recently so I could easily work some cardio/HIIT into my training. Just get a cheap plastic one, they're all pretty much the same by the look of it. I got one made by Everlast and it was £6 and came with a case, which I now realise is pretty useless so I should've just got a cheaper one!

Inoshishi · 29 Jul 2009 at 20:47

Any thoughts on this diet?

08:00 – Multivitamin – Omega3 – Oats
10:00 – Banana – Handful of Raisins – Protein Shake
12:00 – Chicken Breast on Wholegrain Bap – Omega3
14:00 – 2 Boiled Eggs
17:00 – Chicken/Lean Meat/Fish (fried in some olive oil) – Brown Rice – Mixed Veg - Omega3
20:00 – Protein Shake

Morba · 29 Jul 2009 at 23:43

you know, that diet could be great for bulking or great for cutting. what matters is HOW MUCH you are eating.
Whats the break down of carbs/protein/fat etc etc etc?

Inoshishi · 30 Jul 2009 at 22:57

Morba said:
you know, that diet could be great for bulking or great for cutting. what matters is HOW MUCH you are eating.
Whats the break down of carbs/protein/fat etc etc etc?

Sorry mate, should have been more specific.

First can I double check I have my sums right?

I weigh 198lbs, because I want to 'loose' weight I multiply this number by 12 which gives 2376 calories, I should also be getting 200-300g protein, correct?

The below table shows my daily in-take:

The total protein is low there, however I believe 50g of protein powder would be more like 40g of protein, I believe the chart to be incorrect on that.

Any thoughts would be greatly appreciated

tom_e · 30 Jul 2009 at 22:59

Inoshishi said:
Sorry mate, should have been more specific.

First can I double check I have my sums right?

I weigh 198lbs, because I want to 'loose' weight I multiply this number by 12 which gives 2376 calories, I should also be getting 200-300g protein, correct?

The below table shows my daily in-take:

http://img.skitch.com/20090730-mq1arieyqpmqxe3957urmafwgc.jpg
The total protein is low there, however I believe 50g of protein powder would be more like 40g of protein, I believe the chart to be incorrect on that.

Any thoughts would be greatly appreciated :)[/QUOTE]

I shoot for about 1.5g protein per lb of lean mass rather than overall weight which seems to be doing me good at the moment, Also the carb content of your whey will be much lower it looks like the protein powder on that site is just the run of the mill cooking whey.

Inoshishi · 30 Jul 2009 at 23:07

tom_e said:
I shoot for about 1.5g protein per lb of lean mass rather than overall weight which seems to be doing me good at the moment, Also the carb content of your whey will be much lower it looks like the protein powder on that site is just the run of the mill cooking whey.

Yep I'll be using this stuff...

Do you think I'm taking in too much protein then?

Edit, I work out the total values to be: 2347KCAL - 77.2g Fat - 309g Carbs - 208g Protein

Inoshishi · 31 Jul 2009 at 12:42

Going back to my total numbers:

2347KCAL - 77.2g Fat - 309g Carbs - 208g Protein

I've been told to try and lower the Carbs to around 150 and I should be good to go