Liam*'s diet/training log

Liam*

Liam*

Liam*

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Joined
24 Dec 2013
Posts
69
Hello all so the time has come where i want to get stronger and fitter. My aim is to get generally stronger with lean muscle not just very strong big muscles. Here is the cause for concern pointed out by the helpful people on here, my diet i am/was eating not too much a day and just a general bad diet. So im making this log to track my profile and get help for a better diet which will hopefully help me gain muscle.

Stats-
Age-18 and 11 months
Weight-12st
Height-6ft
Body Fat %- 14.57%
Target- lean muscle and stronger

Im not sure how to work how many calories i should be consuming so any help there would be great. Also im going to find it hard eating smaller meals every 3 hours or so as i used to be getting on for 15st when i was 15 and lost a lot of weight a few years ago and my lowest weight then was 10st 4lb, so therefore mentally i dont like eating much as i assume i have a fear of putting on weight again.

Thanks any help appreciated, Liam ;)
 
... and once you have read and done tuat, at your age, just a decent weights routine by itself will work wonders because you will probably get noob ultra gains from a decent diet...
 
tom_e said:
http://forums.overclockers.co.uk/showthread.php?t=18299646 first post tells you how to work out your kcal requirements and there's not really any need to eat loads of little meals to be honest a couple of big meals will work just as well if that's what you feel more comfortable with.
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Well just worked it out easier than I thought, I need to be eating 2841. If I did it right :p
mrthingyx said:
... and once you have read and done tuat, at your age, just a decent weights routine by itself will work wonders because you will probably get noob ultra gains from a decent diet...
Click to expand...
The routine I'm going to start doing is from the jefit app and is a 3day a week full body dumbbell workout. I'm going to start on dumbbells just to get a bit of strength in my body first.

Also is there any good apps that count what you eat and show you decent muscle gaining meal recipes?
 
Just been looking at thing I would eat thinking that it will be a lot more calories, I got the fats and proteins at 40% and carbs at20% but it's still at just over 1500 calories any good Meal bulkers that are low fat high calories
 
I'm not sure where you got 1500 calories from, but that is FAR too low to not shrivel up and die given your particulars above.

I've just calculated it at a BMR of 1634 which is JUST EXISTING, rather than walking around, and - dare I say it - working out. So you will - if you want to gain some muscle - probably have to eat at anywhere between 2300-2700 to gain some effective weight. Obviously, start from the lower end of this range and work your way up depending on how much/little you're gaining.

To be fair, given what your diet was before, introducing a decent amount of protein to your diet will actually work wonders for you as part of a good lifting regime and this is what will be interesting to see. Why? Because your diet was so bad and your a new lifter, your body will rush to adapt and put muscle on -assuming you feed it properly and lift the right weights. As such, your muscles will grow/expand without your body fat doing too much at all.

This means that your muscles will get bigger and your fat percentage will probably drop as a proportion = win win. :)

To fill out the calorie numbers, learn to love nuts. Very awesome from a fat : protein content perspective. :D
 
mrthingyx said:
I'm not sure where you got 1500 calories from, but that is FAR too low to not shrivel up and die given your particulars above.

I've just calculated it at a BMR of 1634 which is JUST EXISTING, rather than walking around, and - dare I say it - working out. So you will - if you want to gain some muscle - probably have to eat at anywhere between 2300-2700 to gain some effective weight. Obviously, start from the lower end of this range and work your way up depending on how much/little you're gaining.

To be fair, given what your diet was before, introducing a decent amount of protein to your diet will actually work wonders for you as part of a good lifting regime and this is what will be interesting to see. Why? Because your diet was so bad and your a new lifter, your body will rush to adapt and put muscle on -assuming you feed it properly and lift the right weights. As such, your muscles will grow/expand without your body fat doing too much at all.

This means that your muscles will get bigger and your fat percentage will probably drop as a proportion = win win. :)

To fill out the calorie numbers, learn to love nuts. Very awesome from a fat : protein content perspective. :D
Click to expand...

I expect better from you, go back and read his posts properly :p
He's planning his diet and so far has managed to work out where to get 1500 of 2800kcals from his needs ideas on things to help bring the kcals up :)
 
I did get that - hence the nuts bit. :( I also got carried away with this issue potentially being one of psychology because I do not 'get' how somebody can only imagine a diet of 1500kcals. I know the OP was a large person in a previous life, but...?
 
I'll explain things later when I'm on my PC later as I'm only on my phone at the moment. And thanks for the help so for.


P.s I love nuts any excuse to eat some
 
Liam* said:
I'll explain things later when I'm on my PC later as I'm only on my phone at the moment. And thanks for the help so for.


P.s I love nuts any excuse to eat some
Click to expand...

Eat loads. Loads and loads. :)

I don't eat a million meals a day because it's just hard work. Eating handfuls of nuts is a doddle. Which is both awesome and not cool. at the same time. :D
 
Basically i downloaded a app which you scam the bar code/type in what it is and it adds up all the contents so thats where i got the 1500 from. Think i got a decent range today i had : Breakfast- Porridge with pumpkin seeds and honey
Mid morning_ Banana strawberries and pumpkin seeds. Also 1 slice of wholemeal bread and 1 of rye bread
Lunch-Grilled chicken breast with cous sous, avocado and cherry tomatoes
Dinner- Bacon risotto with peas and 2 eggs
Evening snack- Natural yogurt with a apple and a handful of cashews and peanuts.
 
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Slight update I'm now eating around 2500+ calories a day but I'm finding it hard to get large amounts of protein a day. I'm currently at around 40% fat and 30% of protein and carbs, hot can I increase the protein I'm eating without having a chicken a day haha
 
We'll I'm confused as I have only Ben eating around 2000-2500 calories but my scales are saying that I've put on 5lb in a week
 
Same measurement period (i.e. time of day, after a dump, etc.)?

My weight can swing 3kg between days, depending on the amount of water and macronutrients I consume in that period. More fat = less weight. :)

And are you logging your intake? Do you have a food diary?
 
We'll it was after breakfast and some water, didn't know it can fluctuate so much.

Yes I'm doing it on my fitness app
 
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