*** The 2011 Gym Rats Thread ***

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Okay guys I think you were right, this is my current ~ calorie intake every day and to my amazement it hardly touches 2000kcal :eek:

Breakfast:
Wheetabix (40g) - 155kcal
Banana - 95kcal
Cyclone - 230kcal

Lunch:
Kingsmill Seeded Batch 2sl - 236kcal
2 Fried Eggs - 210kcal
Maybe 2sl bacon if I'm up for it :D

Dinner:
500g chicken breast - 605kcal
Pilau Rice (280g) - 350kcal
Cooking Sauce ~ 120kcal

Doesn't include snacks like nuts etc...
Which all adds up to ~ 2000kcal (without butter and milk etc)... How could I go about maximizing this? I mean, I'm pretty full after eating all 3 meals and the daily recommended is 2700!
 
Emphacy said:
Okay guys I think you were right, this is my current ~ calorie intake every day and to my amazement it hardly touches 2000kcal :eek:

Breakfast:
Wheetabix (40g) - 155kcal
Banana - 95kcal
Cyclone - 230kcal

Lunch:
Kingsmill Seeded Batch 2sl - 236kcal
2 Fried Eggs - 210kcal
Maybe 2sl bacon if I'm up for it :D

Dinner:
500g chicken breast - 605kcal
Pilau Rice (280g) - 350kcal
Cooking Sauce ~ 120kcal

Doesn't include snacks like nuts etc...
Which all adds up to ~ 2000kcal (without butter and milk etc)... How could I go about maximizing this? I mean, I'm pretty full after eating all 3 meals and the daily recommended is 2700!
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Why do you only eat 3 times a day?
2700/6 = 450

It should be easy to get in 6 different 450 calorie meals in a day, much easier than getting 3 x 900 anyway.
 
I prefer 2-3 large meals as opposed to lots of small ones, whatever floats your boat though.

Eat sausages. Pack of 8 Tesco Lincolnshire sausages are a touch over 1000 calories, get 'em down ya with half a pack of bacon and 2-3 eggs and that's half a days worth of food in a single sitting. High protein, high fat and medium carb. Perfect.
 
Lol you get used to all that meat after a while.

Honestly though I don't find sausages very filling at all, I managed 16 once and still had room for bacon. I think the expanding properties of psyllium husks that I have in all my shakes may have contributed to stretching my stomach a little so I can generally get through the day with just 2 big meals now.
 
Well that was pretty **** not gonna lie. About 30 minutes in i just had no energy whatsoever. Hardly surprising as i've been tired all day. Oh well 5s to look forward to next week!
 
Skillmister said:
Breakfast: 150g muesli 25g whey 500ml milk
lunch: 2 slices wholemeal bread, 3 rashers bacon, 2 large eggs
dinner: 250g beef mince/steak, 100g rice/pasta/sweet potato
evening: 2 slices wholemeal bread, 35g peanut butter, 500ml milk

snacks: 25-50g nuts
pwo shake: 50g whey
banana + apple

enjoy your gains :D
Click to expand...

What's the calorie output on that roughly? Thanks for taking the time to spec that. With the exception of Apple (braces) it's all good!

Will get buying tomorrow.
 
You can eat apples fine if you chop it up :) I only started eating them again recently due to not getting enough fruit and veg.

It's about 3300 with just the base foods so it's probably nearer 3500 once you add cooking sauces, oils etc. 160/260/230g f/c/p
 
Skillmister said:
You can eat apples fine if you chop it up :) I only started eating them again recently due to not getting enough fruit and veg.

It's about 3300 with just the base foods so it's probably nearer 3500 once you add cooking sauces, oils etc. 160/260/230g f/c/p
Click to expand...

Sounds great to me.

Now to get myself an exercise regime. Can't be eating the calories without the exercise. :p

Primarily I'm trying to improve my posture as well as making myself fit for the army. However I'd also like to add some bulk to my frame.

So should I be sticking with cardiovascular for the main part?
 
mirin.jpg


:p
 
Haven't done deadlifts in 6 weeks, today was pain! Managed 130kg x 8 x 3 though with improved form.
 
Yea been busy with wedding/honeymoon and back comes last on my priority list of muscles because it's pretty well developed already :)
 
tried my normal chest session in gym today

followed by 40 mins of high intensity swimming - 1 length full pelt crawl, 1 length fast-ish b-stroke - etc etc etc

feel absolutely shattered now -not achey in any particular area - just that all over feeling of being half dead
 
I've had 3 weeks off though (Australia) - did a bit of running (4 times) - plus some decent bush-walking whilst away - but hotel "gym" consisted of max weights of 18kg dumbells !!

I'm now about 6kg behind where I was on my flat chest press

everything feels a lot heavier ! :(
 
Anyone got any views on weight gainer?

- Considering buying some from MP in order to put some lean mass on. I'm around 5' 10" and only 55kg... Yes I know, it's terrible.
 
Emphacy said:
Anyone got any views on weight gainer?

- Considering buying some from MP in order to put some lean mass on. I'm around 5' 10" and only 55kg... Yes I know, it's terrible.
Click to expand...

i will start with the obvious EAT MORE FOOD YOU PLANK!!!

But im a fan of manipulating available tools for my own ends. Get the calories in and you will grow. Gainer is a great way to get extra cals in but make sure you are getting wholefood calories wherever you can/can afford!?
 
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