*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
Can you work out the macros for me as I don't know what exactly each one has... Though to me it looks like that barely comes to 2000cals.
Edit: ok so you need about 2000cals to stay alive, now you have to add your activity level on top of that. So you need to work out how many extra calories you need a day.
Then ontop of that you need to add about 500 extra cals to start even getting close to putting on some weight. So you probably need at least another 1000 cals.
Edit: ok so you need about 2000cals to stay alive, now you have to add your activity level on top of that. So you need to work out how many extra calories you need a day.
Then ontop of that you need to add about 500 extra cals to start even getting close to putting on some weight. So you probably need at least another 1000 cals.
another 1000 what could i possibly eat to help me boost that up. If you look at my diet a few post up you can see im eating a lot already during meal times etc.
Soldato
Recently I've been eating a lot of homemade flapjacks to make sure I'm eating enough cals.
Basically I get a large baking tray, a 1Kg bag of jumbo oats from Sainsbury, and then a couple of bags of chopped nuts and mixed dried fruits (and obviously your sugar, butter and syrup), and make a massive tray every 3 days. Easy and quick to make, and goddamn tasty
(Line the tray with baking paper to stop stickage and any washing up
)
Basically I get a large baking tray, a 1Kg bag of jumbo oats from Sainsbury, and then a couple of bags of chopped nuts and mixed dried fruits (and obviously your sugar, butter and syrup), and make a massive tray every 3 days. Easy and quick to make, and goddamn tasty
(Line the tray with baking paper to stop stickage and any washing up
)
I'm just guessing as I can't workout what the macros are - you have the packs in front of you, work out what the macros are (protein/fat/carb/calories). Then work it out from there. I cant' do it from here! 
Dude, I eat over 3k a day without much effort. You just need to plan better or eat more calorific foods.
Dude, I eat over 3k a day without much effort. You just need to plan better or eat more calorific foods.
I'm just guessing as I can't workout what the macros are - you have the packs in front of you, work out what the macros are (protein/fat/carb/calories). Then work it out from there. I cant' do it from here!
Dude, I eat over 3k a day without much effort. You just need to plan better or eat more calorific foods.
I know you have already been a huge help (no pun intended) but could you post your diet so maybe i could pick some stuff out of it and add to my diet
Nuts, olive oil, cream, beef, milk, humous, cheese.
Put cream in your shakes, can easily get 500 more in each.
Almonds have around 600calories per 100g.
Beef mince has loads of calories per 100g and can be made with loads of spinach or other vegetables.
This lot will get 1000calories more into your diet easily, and its only a short list of possibilities.
Put cream in your shakes, can easily get 500 more in each.
Almonds have around 600calories per 100g.
Beef mince has loads of calories per 100g and can be made with loads of spinach or other vegetables.
This lot will get 1000calories more into your diet easily, and its only a short list of possibilities.
Soldato
Crikey, I've been following stronglifts 5x5 for 4 weeks now. I've just got the tape measure out and been pleasantly surprised to find that my thigh measurement has increased by 1 inch, my biceps have increased by 6/8ths of an inch and my waist has remained the same. They are still pitiful compared to you guys, but it's cheered me up.
Soldato
Crikey, I've been following stronglifts 5x5 for 4 weeks now. I've just got the tape measure out and been pleasantly surprised to find that my thigh measurement has increased by 1 inch, my biceps have increased by 6/8ths of an inch and my waist has remained the same. They are still pitiful compared to you guys, but it's cheered me up.
Superhuman gains. Have you just started lifting?
Soldato
Yeah.
Looking at the stronglifts website looks really good. Then i clicked a link that he really recommends on there, so what you guys think this for real or just a con:
http://www.musclegainingsecrets.com/?hop=stronglift
http://www.musclegainingsecrets.com/?hop=stronglift
Soldato
Na 3inches on quads and 2.5" biceps gain over a normal cycle... Still superhumanFixed
Jokes aside, some nice progress there, keep it up
That makes sense then, enjoy it while you can you are definitely well on track
What all of it? There's soo much random info on there can you narrow down what you want to know "is real or just a con"?
Typical day for me:
4/5 egg scrambled eggs
oat based cereal/porridge.
or
huge bowl of porridge, with fruits and nuts & cinnamon
or a variation of a theme
sometimes smoothies (yoghurt, 3-4 fruits, cinnamon, oats, hemp protein, milk)
Either way breakfast isn't far off 1000cals
I have a big bowl of mixed nuts (unsalted unroasted) (brazil, almonds, hazlenuts, macademias etc...)
Again here this is about 300cals alone
selection of fruits (2 or 3)
oat cakes, I have some cottage cheese at work and peanut butter depending on my mood.
Again this can vary from 300-500 cals
I have a couple of wholemeal pittas filled to bursting with ham/chicken/beef/cheese/spinach as "snack" to eat between meals.
Around 600 cals here.
I have a local cafe who used to be a gym rat who is awesome, makes some great dishes, and some low carb, some high protein and whatever I decide. My favourite is his mince beef chilli, but he does some amazing egg based dishes, jacket potatoes, fish cakes etc... Often I have some smoked mackerel too if he has it on offer. Either way it's delicious, either his hot or cold dishes.
This gives me another 500-800
Then after a workout I have a protein and oat shake.
About 180-200cals
Dinner is always relatively light, i.e. mackerel, tuna, trout, chicken, with LOTS and I mean LOTS of veg, broccoli, sugar snap peas, mange tout, rocket, beetroot etc...
Again about 600cals or so.
Often snack on hommous and carrots as well and lots of other different snacks.
I vary my diet a lot it just depends on my mood, and what I fancy buying the supermarket.
This comes to just under 4000 cals, but it can vary from anything from 3200 to 4500 it just really depends.
4/5 egg scrambled eggs
oat based cereal/porridge.
or
huge bowl of porridge, with fruits and nuts & cinnamon
or a variation of a theme
sometimes smoothies (yoghurt, 3-4 fruits, cinnamon, oats, hemp protein, milk)
Either way breakfast isn't far off 1000cals
I have a big bowl of mixed nuts (unsalted unroasted) (brazil, almonds, hazlenuts, macademias etc...)
Again here this is about 300cals alone
selection of fruits (2 or 3)
oat cakes, I have some cottage cheese at work and peanut butter depending on my mood.
Again this can vary from 300-500 cals
I have a couple of wholemeal pittas filled to bursting with ham/chicken/beef/cheese/spinach as "snack" to eat between meals.
Around 600 cals here.
I have a local cafe who used to be a gym rat who is awesome, makes some great dishes, and some low carb, some high protein and whatever I decide. My favourite is his mince beef chilli, but he does some amazing egg based dishes, jacket potatoes, fish cakes etc... Often I have some smoked mackerel too if he has it on offer. Either way it's delicious, either his hot or cold dishes.
This gives me another 500-800
Then after a workout I have a protein and oat shake.
About 180-200cals
Dinner is always relatively light, i.e. mackerel, tuna, trout, chicken, with LOTS and I mean LOTS of veg, broccoli, sugar snap peas, mange tout, rocket, beetroot etc...
Again about 600cals or so.
Often snack on hommous and carrots as well and lots of other different snacks.
I vary my diet a lot it just depends on my mood, and what I fancy buying the supermarket.
This comes to just under 4000 cals, but it can vary from anything from 3200 to 4500 it just really depends.
I've not read all of that but there are plenty of other places to get the information in that book without paying for it.
Some free muscle building tips for you.
http://www.higher-faster-sports.com/trainingphilosophy.html
Another tip:
Stop believing everything you read.
Irrelevant of wether you choose to pay the fee of his book you have to nail your nutrition, get your training right and rest well.
I've been 'seriously' training now for around 1.5/2 years and it's taken me this long to get clued up. My diet is now upto par, I have an interest and understanding in human physiology which helps my training and I get plenty of rest.
Even now I still feel like I don't even know half of the stuff I should.
It takes time. There's nothing you can magically start doing that's going to make it easy. Even juicing upto your eyeballs wont get you anywhere without focusing on the 'three staples.'
People will tell you what's in that book for free all over the internet. They have here and will do everywhere else. That book is just for people to lazy to go in search of it.
Edit: FF our diets are pritty damn similar. Though much less carbs for me as I'm on my cut but even then your carbs are quite low. ESN for us eh!
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Yeah I take in anything between 150 to 200g of carbs. 200g if I'm being naughty, 150 or less if I'm being good!
Yeah I take in anything between 150 to 200g of carbs. 200g if I'm being naughty, 150 or less if I'm being good!
I think that's what I'll be doing when I re-introduce carbs post cut.
Don't know if you read my journal but I seem to have put on what little size I lost from cutting so far, yet remain at roughly the same weight with less b/f and improved vascularity
Last few days I've been avoiding work with nothing else to do so have been snacking out of boredom only on nuts & humous + carrot/celery but still calories in.
I think 1 or two pitta's with lunch and then some rice/couscous with my regular meals now or a pasta dish every now and then will be the only real changes when I begin my 'clean bulk'. Oh and putting some oats back into my shakes. I feel really fresh in the morning since going super low carb.
Training carb-less, failure comes pritty damn quick, muscular indurance = nil!
I think I'm addicted to nuts too!
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Yeah definitely more energy for low carbing IMO, feel less lethargic. However the energy hit you lose for a gym session is impressive. That's why I always carb up before and after the gym - insulin spikes ready to do their thing! 
I used to eat 300-400g of carbs per day, easily hit over 5000 cals a day. Hitting 5000cals without carbs is very hard work, doable! You basically have to dedicate your life to preparing food - not easy!
Yeah I read your log, as you see I've recently been measured, and have gained sized, but dropped BF which is fantastic!
It is possible, but you have to put the effort in, and traing hard, eat well. However, it pays off.
I used to eat 300-400g of carbs per day, easily hit over 5000 cals a day. Hitting 5000cals without carbs is very hard work, doable! You basically have to dedicate your life to preparing food - not easy!
Yeah I read your log, as you see I've recently been measured, and have gained sized, but dropped BF which is fantastic!
It is possible, but you have to put the effort in, and traing hard, eat well. However, it pays off.