AndyW
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Registered: 28th Oct 02
Location: Greater London
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well i found a plan on the trainign the marines do so was gonna try that,
i used to eat
breakfast - Big bowl oats - banana - supplement shake
mid morning - more fruit and a yoghurt
lunch -ytuna/chicken etc sandwhiches with salad pint of milk
mid afternoon - another banana or anything i cud lay my hands on
dinner - rice pasta chicken tuna etc
the another supplement thing before i went to bed or after training
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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Thats a decent start but I can see why your werent putting on muscle weight with that if you have a quick metabolism.
A good start is to find out your maintenance calorie level (the amount it takes for your body to operate for a day) an eat at 500 calories above that to start off with. It could be anything between 2000 and 3000 depending on your activity levels and job etc. If you have a google you will find some calculators to work out the maintenance.
You want to be consuming 6-8 meals a day with Protein every 2-3 hours.
Breakfast is fine.
Mid morning needs more protein, and some more carbs on top of the fruit. E.g a Tuna/Meat sandwich.
Lunch is fine
Mid afternoon needs loads more, get a decent complex carb source e.g Brown rice, Whole wheat pitta bread or even baked beans with a lean protein source such as a Chicken Breast. Perhaps a Protein bar or shake if you cant prep food at work.
Dinner is fine.
Assuming you workout in the evenings you need to make sure you have a quick digesting protein source straight after workout e.g Protein shake.
You also need a decent proper meal after workout consisting of simple carbs to replenish your energy quicker and lean protein. I usually have Eggs and toast.
Try having somthing small before you go to bed aswell, perhaps a low fat yoghurt or a glass of milk (both which contain slow digesting protein sources to feed your muscles during sleep).
In short - Eat more
If you want some more ideas u2u me and I'll send you my Diet plan for my bulking stage Im going to start at the end of August.
[Edited on 20-07-2006 by corsa5dr]
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AndyW
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Registered: 28th Oct 02
Location: Greater London
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yer mate i used to be into it quite big but i was doing very physical activities n those calculaters showed that i need to intake about 5500 cals now im not working ashudnt be nearly as much, but i duno never really see gains so i loose interest
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Jake
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Registered: 24th Jan 05
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are you eating whole eggs after your workout mate?
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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During cutting I was eating 4 Whites, no yolks. When I commence bulking I will be going for approx 8 Whites 2-3 Yolks I think. Need some healthy fats and yolk nutrients in there.
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Jake
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Registered: 24th Jan 05
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you do, but you dont want any fat after a workout at all, even if it means sacraficing a few grams of protein by not using the yolk. Straight after a workout you need to load up with as much fast digesting protein, and as you said High GI carbs as possible.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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I have a ON whey shake straight after workout - approx 9pm. Then eat my eggs around 9.30. Do you think that is too soon after workout to have the egg fats? Might consume the yolks in the morning if thats the case.
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Jake
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Registered: 24th Jan 05
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yeh, I'd say the hour after your workout you want to steer clear of any fats. I used to have about 5 eggwhites and 1 whole egg in the morning.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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Hmm may have a rethink and consider eating the yolks in the morning then. Its just that the Egg protein is suitable for pre-sleep as its slow digesting as I'm sure you know.
Need to do some tweaks to my bulking diet plan so its good to get some suggestions. Cheers.
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Jake
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Registered: 24th Jan 05
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Cottage cheese is a better source of slow digesting protein. Its not the nicest stuff so i used to add a few pinapple chunks in aswell.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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I usually try and have a glass of skimmed milk before bedtime aswell. I assume that still has the good quality casein protein in it that cottage cheese does, and doesnt taste like wee 
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Jake
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Registered: 24th Jan 05
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Probably but you need solid food!
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AndyW
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Registered: 28th Oct 02
Location: Greater London
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ive never really ate eggs might seem a silly question but do u cook them or eat them raw? if u do cook em how?
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Jake
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Registered: 24th Jan 05
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I scrambled them.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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Cottage cheese isnt that solid I get a silly amount of regular food in during the day, was just using the milk for something to keep my body going during the night. Might try it and see though, can only experiment.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
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I boil mine.
I read that eating them raw doesnt allow the nutrients to enter your body as well as cooked Egg's. Not sure on the accuracy of that though. The thought of raw eggs makes me sick
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ssj_kakarot
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Registered: 29th Apr 03
Location: hartlepool
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i just boil about 12 every day or 2. makes it easier.
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Paul_J
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Registered: 6th Jun 02
Location: London
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I'm only 5 ft 8.
I was 13 stone and a half (Was a fat fucker, due to height)
Then got down to 10 stone 6 - due to a nice uni lifestyle, got back up to 11 stone flat.
Now just working it back down again, currently about 10 stone 8 / 10 stone 10 (depending on whether I've had a shit etc lol!!!)
Thing is, I want to change my body shape, even though I don't weigh much parts of my body are flabby / like don't have that much shape.
i.e. chest, arms, etc.
Thing is, I go to the gym twice a week, have quite an active job and have a set of weights at home.
I do lots of cardio, and do lots of weight lifting (I have noticed my strength increase each week) - but not noticed that much muscle shape difference - I'm not that bothered about big muscles, but more defined muscles.
I think half my prob is I don't eat enough stuff (like protein after work out) - but I'm scared of eating too much stuff incase I put any fat on. I'll try to eat something like chicken before and after a work out - but don't always have any to hand.
Oh well.
Gonna do a charity marathon soon, so that's where I'm aiming at at the mo. Can anyone suggest excersises in the gym to do to improve endurance. At the mo I'm just doing long runs, long cycles - but it's my legs that limit how far I can run, not my heart / lungs / stamina.
Usually on a gym session I do not even focus on my legs on restistance machines, usually just doing chest, arms, torso, back and sholder type exercises.
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Paul_J
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Registered: 6th Jun 02
Location: London
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^ oh yeh - say I do a exercise, I generally do like 10-15 reps of something hard, then do like 3 or 4 sets.
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Jake
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Registered: 24th Jan 05
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3 or 4 sets of what?
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mark_d
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Registered: 11th Jul 06
Location: Southampton
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i do a 10mile walk a few times a week and ride my bike for 10miles and back the other nights and walk around alot. however i dont eat at all so i am around 5ft8 and weigh way less than 9st 
im thinking of sorting my weed-looking self out soon though. need to start training and eating the correct things. the only things i do have now are tuna sandwiches and lots and lots of milk. but its not healthy cos i dont have anything else 
bring on the steroids i say  
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ljames555
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Registered: 2nd Sep 03
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quote:
Originally posted by mark_d
i do a 10mile walk a few times a week and ride my bike for 10miles and back the other nights and walk around alot. however i dont eat at all so i am around 5ft8 and weigh way less than 9st
im thinking of sorting my weed-looking self out soon though. need to start training and eating the correct things. the only things i do have now are tuna sandwiches and lots and lots of milk. but its not healthy cos i dont have anything else
bring on the steroids i say
i hope you are joking 
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mark_d
Banned
Registered: 11th Jul 06
Location: Southampton
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yes, hence the and smily
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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how often do u lot train?? im 5ft 8 and 11st 12 wuddnt say im fat, been training for about a yr or so, im only 18 i think my metabolism is too fast
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jonnysri
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Registered: 16th Jun 05
Location: Leeds (Ilkley)
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i been bulking b4 i went on holiday and it all went down the shitter. im a pretty stocky lad, but my metabolism is shite. im on a chicken and red meat diet
gym once a week
rugby 2wice a week
[Edited on 20-07-2006 by jonnycash]
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