Help me get to 12stone

Aruffell · 3 Apr 2009 at 14:28

I'm currently 11st - 11st 2.

I can wake up in the morning and be 11stone and go to bed at 11stone 2 and then the next day it could be vice versa.

The most i have weighed is 11stone 3 but have no reached a barrier.

I have the following throughout the day:

7:30am - Wake up
8:00am - BSN True Mass - 800 calorie shake
8:30am - 2 Slices of toast and 2 scrambled eggs
10:00am - Big can of Princes tuna with brine (drink the brine and eat the tuna out of the can)
12:00 - Generally 2 slices of bread with cheese, ham and tomato filling
14:00 - Tracker bar
15:00 - Muller Yoghurt
17:00 - Random Dinner
17:30 - Muller Yoghurt
20:00 - 2 slices of toast
21:00 - BSN True Mass - 800 calorie shake
22:00 - Bed

So what can i change to help me get to 12stone.

Thanks,

Andy

Ben M · 3 Apr 2009 at 14:32

Get to a gym and lift some weights?...

jr1104 · 3 Apr 2009 at 14:32

What exercise do you do?

The IPB · 3 Apr 2009 at 14:33

You didn't specify where you wanted this weight to come from, if you just want to get 12 stone eat lots of mcdonalds,worked for the bloke on TV.

Aruffell · 3 Apr 2009 at 14:47

I do 3 day splits ranging of - triceps and chest, back and biceps and legs and lower back.

Andy

Ben M · 3 Apr 2009 at 14:49

Eat more, sleep more, lift more.

What's in those true mass shakes? are they mostly protein?

Aruffell · 3 Apr 2009 at 14:52

62grams of protein. I also take nitrix pills which are full of creatine.

Andy

burtie · 3 Apr 2009 at 14:52

Drink a gallon of milk a day, full fat stuff.

tom_e · 3 Apr 2009 at 15:00

Stop drinking the brine its just excess salt

oli collett · 3 Apr 2009 at 15:23

blitz2163 said:
Stop drinking the brine its just excess salt

I was going to say.. how does anyone drink it on it's own anyway??? eugh

Morba · 3 Apr 2009 at 16:55

You aren't eating enough.

Simple :]

richard104 · 3 Apr 2009 at 19:09

2 slices of toast twice a day? Don't over eat.... Yoghurts are generally high in sugar. There is a lot of information and FAQs about diets on the internet i suggest you do some research, put together a calculated diet and then repost....

Ironic Namesake · 3 Apr 2009 at 19:30

Not enough food ... you need to eat more! I'm no expert but I'd suggest something along the lines of :

7:30am - Wake up
8:00am - BSN True Mass - 800 calorie shake
8:30am - 2 Slices of toast and 2 scrambled eggs <<add 2 or so more eggs
10:00am - Big can of Princes tuna with brine (drink the brine and eat the tuna out of the can) << Drinking the brine :/ - have Tuna in pita bread or something (wholemeal

)
13:00 - Generally 2 slices of bread with cheese, ham and tomato filling << Have something with more protein, 200-300g chicken w/ rice?
16:00 - Muller Yoghurt << Maybe some nuts as a snack instead, plenty of calories and healthy fats
17:00 - Random Dinner
20:00 - 2 slices of toast <<need some protein with that - Tuna/chicken/turkey/mackerel etc. no point eating 2 slices of toast on their own!
21:00 - BSN True Mass - 800 calorie shake
22:00 - Bed

I don't think yoghurt and tracker bars are much use - might save you some cash too if you get unflavoured whey in bulk !

Need some good carbs ... oats are perfect and very cheap too. More healthy fats from nuts/avocado/ oily fish like salmon/mackerel.

Also add some red meat sometime such as steak, and plenty of veg

Once you eat enough, you'll start gaining some weight

Josh107 · 3 Apr 2009 at 19:31

Sounds like you'll be needing more food, also no shoulders workout? Or is that just a typo?

Morba · 3 Apr 2009 at 19:32

have to agree on gettin some bulk whey, you can make your own 800kcal shakes that will be a lot cheaper than what you are paying

Freefaller · 3 Apr 2009 at 19:40

Aruffell said:
I'm currently 11st - 11st 2.

I can wake up in the morning and be 11stone and go to bed at 11stone 2 and then the next day it could be vice versa.

The most i have weighed is 11stone 3 but have no reached a barrier.

I have the following throughout the day:

7:30am - Wake up
8:00am - BSN True Mass - 800 calorie shake
8:30am - 2 Slices of toast and 2 scrambled eggs
10:00am - Big can of Princes tuna with brine (drink the brine and eat the tuna out of the can)
12:00 - Generally 2 slices of bread with cheese, ham and tomato filling
14:00 - Tracker bar
15:00 - Muller Yoghurt
17:00 - Random Dinner
17:30 - Muller Yoghurt
20:00 - 2 slices of toast
21:00 - BSN True Mass - 800 calorie shake
22:00 - Bed

So what can i change to help me get to 12stone.

Thanks,

Andy

Drop that muller yoghurt, it's junk. Drop all that rubbish bread. Get rid of the tracker bar.

Then start eating more and eating well. I get more than your 2 shakes by lunchtime alone.

richard104 · 3 Apr 2009 at 19:41

Josh107 said:
Sounds like you'll be needing more food, also no shoulders workout? Or is that just a typo?

Shoulders get worked with chest and back quite a bit and as they tend to be a small muscle group they could be easily mixed in on the leg and lower back?! day.

Ironic Namesake · 3 Apr 2009 at 19:44

For a shake you can use something like

60g Whey
100g Oats

To add more calories something like peanut butter or olive oil.

You can buy ready blended fine oats from myprotein etc. I just buy 1kg bags of Tesco value oats (40-50p?) and blend them myself, cheap shakes

Trusty · 3 Apr 2009 at 22:32

Buy some ultra fines oats from Myprotein. Should bulk those protein drinks up nicely!

Edit: ^ beaten to it.

Kaiju · 4 Apr 2009 at 05:26

Pre workout and post workout shakes to fuel some heavy resistance training... high intensity, low rep.

Eat like a crazed rabid dog with a hunger strike and sleep like a bear.

Make sure the food is of a good source too (complex carbs, good fats), eat lots of veg, drink lots of water.

Take your vitamins and supplements (omega 3, creatine, multivit, etc) without fail.

Make sure your calorie intake exceeds what's needed.