*** The 2011 Gym Rats Thread ***

[GarethSouthgate]

So I have been consistently eating my 3000kcal/day diet, and I have managed to put on weight - I have gone over the 12 stone breach where I used to be just over 11, so that's good and I haven't gained an awful lot of fat as far as I am aware.

3000 calories a day? Could you post up your diet please?

 

['Wes]

3000 calories a day? Could you post up your diet please?

Mines 3208 spread across 6 meals per day, gave up on 3 meals of Intermittent Fasting.

 

[Gamefreak501]

Many thanks for your replies,

Try a conventional push/pull split, with isolation thrown in on a thursday?

That sounds like a good idea - there is a good program on T Nation for a Push/Pull workout.

3000 calories a day? Could you post up your diet please?

Sure of course, copied from my earlier thread:

Breakfast: 45g Quaker Oats, 2x full scrambled eggs, 1x tin of tuna.
Kcal: 570 : Protein 55.9g : Carbs 42.3g : Fats 21.2g incl. 7.7g saturates

Snack: 50g Almonds, 150g Cottage Cheese.
Kcal: 380 : Protein 25.9g : Carbs 8.75g : Fats 29.2g incl. 3.1g saturates

Lunch: 2x Pitta Bread served each with 150g Ham, lettuce, cucumber, tomatoes
Kcal: 600 : Protein 65g : Carbs 75g : Fats 9.5g incl. 3.6g saturates

Snack: 50g Almonds, 150g Cottage Cheese.
Kcal: 380 : Protein 25.9g : Carbs 8.75g : Fats 29.2g incl. 3.1g saturates

Workout: 1x Banana, 1x scoop Vanilla Pharma PHD HT+
Kcal: 298 : Protein 19.7g : Carbs 25.2 : Fats 1.8 incl. 0.2g saturates

Evening meal: Full pack of salmon (280g), 100g Brown basmati rice, 1x steam bag of veg
Kcal: 760.5 : Protein 76.3 : Carbs 29.2g : Fats 36.1 incl. 8g saturates.
--

This is for a total of 2988.5 kcal, 268.7g Protein, 189.2g carbs, 101.7g Fats, 25.7g saturated fats.

So *almost* 3000kcal/day!

Kind regards,

David

 

[Delvis]

Heh...I don't even know how people can afford to eat that much in a day

 

[GAC]

bit of a poor workout i guess couldnt get comfy with the front squat and then i started to get a pain in my right knee probably from doing sprints yesterday on a hard surface thanks to all the pitches here being swap like care of the weather.

Push Press:88 lb x 10 reps, 110 lb x 5 reps, 137.5 lb x 3 reps, 154 lb x 2 reps, 132 lb x 3 reps, 132 lb x 3 reps, 132 lb x 3 reps, 132 lb x 3 reps

Front Barbell Squat:44 lb x 10 reps,88 lb x 10 reps

Elliptical Trainer:0:05:00

 

[GarethSouthgate]

Heh...I don't even know how people can afford to eat that much in a day

I'm not sure I could physically eat that much, or find the time to eat it all. I think it has to be done though.

Breakfast: 45g Quaker Oats, 2x full scrambled eggs, 1x tin of tuna

A whole tin of tuna for breakfast? I could manage the others but would probably puke up a tin of tuna.

This is going to take some serious planning.

 

[Gamefreak501]

I'm not sure I could physically eat that much, or find the time to eat it all. I think it has to be done though.



A whole tin of tuna for breakfast? I could manage the others but would probably puke up a tin of tuna.

This is going to take some serious planning.

It is very hard. I change it up with a whole tin of mackaral served with tomato sauce, or an alternative fish on some mornings. Removing the bread from the scrambled-egg equation helps me manage it.

My brother doesn't bother with fish in the mornings, he just eats a lot of egg whites in the morning usually with weetabix.

Kind regards,

David

 

[Skillmister]

3000 calories a day? Could you post up your diet please?

Heres mine if youre interested.

+ stuff like sauces, oils and a banana

could probably do with a bit more protein really

 

['Wes]

218.6g is enough, really.

 

[Skillmister]

I'll see once ive been going for a couple of weeks

 

[GarethSouthgate]

Thanks chaps!

I think I'll replace the tin of tuna/mackerel for breakfast with a hemp shake. Hemp seems to be full off goodness so it'll do the job for now. I will plan to eat fish often enough though.

Which website did you use for that, Skillmister?

 

[Skillmister]

dailyburn

 

[Delvis]

218.6g is enough, really.

Is it? Coupled with the high carbs I mean?

 

[Skillmister]

Off to try out my calculated 5rms!

 

[GarethSouthgate]

dailyburn

Thanks, just signed up.

According to that (and also other online calculators):

To gain weight, we recommend that you eat about 2,341 calories a day.

Doesn't seem like much, but then I don't weigh much anyway. I think I'll go for 2500 and see what happens.

 

[Skillmister]

I wouldnt go off that. Work it out with one of the formulas in steedies thread and then change it from there.


Well 5s are weird! Not used to doing such a low number of reps at all. Altered a few weights so should be good to start from the 15s next week. Strangely i went in to the gym still having quad doms from tuesday but now they dont hurt as much

 

[GarethSouthgate]

I have used them already and resulted in 2543 which some people scoffed at.

 

[Skillmister]

Whats your height/weight?

 

[GarethSouthgate]

5'10" 63kg the only exercise I do it at the gym so not a very active lifestyle.

 

[Skillmister]

I bulked from 65kg on about 3000 and im 5'11(and a bit )