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LegendaryStu

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About LegendaryStu

  • Birthday 11/16/1990

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    Male
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    Plymouth Uni / Northern Ireland
  • Interests
    Kitesurfing, Snowkiting, WIndsurfing, Kayaking, Sailing, Rugby, Socialising

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    Just you wait and see..
  1. WHERE DA [bleep] DID YOU DISAPPEAR 2?

  2. Hey Stu! Thanks for all the advise - - - - - - - - Anytime :D Training hard hasn't been a problem so far, disciplined due to previous experience that aspect is going well. Changed a lot of things in my life and it's all fitting in nicely. - - - - - - - - Thats always good to hear, what is your current routine if you dont mind me asking? But, that being said there is still one huge problem that I am yet to overcome - Food. What can I say, I am an incredibly fussy eater. - - - - - - - - - - So i have seen :P I can survive on very little amounts of food and sleep so my body is still adjusting to the huge jump in food intake and amount of sleep I am (attempting) getting. How long does this process usually take? Weeks? Months? - - - - - - - Varies from person to person, i wouldnt jump into the deep end right away, maybe if you started off with say, 4 meals for a week or 2, then 5, then 6, upping the calorie count and thus bulking. Find what is right for YOU, somewhich is both sustainable and consistant. With oats and eggs out of the equation: Meal 1 This is where I am seriously struggling, due to my being a fussy [bleep] the most important meal of my day is hard to get some good nutrition. - - - - - - - - How would you feel then about some sort of bacon sandwich, lean cut obv, brown bread, maybe some sort of fruit / orange juice perhaps? Better still I wasn't sure on reading but can you take milk? If so, get that down your neck like there is no tomorrow. Some sort of non oat based cereal? Bran flakes, museli, weetabix could all be viable options. Meal 2 Protein shake (16oz. milk, 2 scoops whey), ¼ cup nuts Meal 3 6-8oz chicken breast, 1 cup of green beans, 1 cup brown rice - Could you suggest alternatives to accompany the rice? I usually have soy-sauce (no salt) - - - - - - - - - - - There are hundreds mate to be honest, providing you dont overdo i dont think using any type of sauce would hinder you much at all. I would say maybe go to an oriental market of sorts as their stuff is a lot lower in fat/salt/lot of other crap which we get fed from tesco's and the like. Meal 4 Big sandwich (roast beef, turkey, ham, light cheese, veggies), whole wheat bread, fruit - Perfect, can definitely work with this - - - - - - - - - - omnomnomnom TRAIN Meal 5 Protein shake or weight gainer,1 cup yogurt - Need a substitute for oats - - - - - - - - - - - - - Once again, any of the options i said earlier could be viable. Even some sort of rice/pasta could work if you didnt mind eating it again. Meal 6 6-8oz lean steak (preferably the round cut), sweet potato, 1 cup carrots - Need a substitute for sweet potato - I despise roast potato's/mash etc so I can't see myself liking it. - - - - - - - - - - - - - - - - - Could always try and make your own chips i guess. Umm lets see, once again.. maybe rice or pasta lol. How about the likes of cous cous / quinoa? Quinoa is actually pretty good for protein too. Meal 7 1 cup cottage cheese, 2 tbsp. natural peanut butter, small protein shake (casein-based ideally) - Meal 7 need other suggestions, what types of foods have a slow 'burn' rate and will stay with me for the longest time until I wake up? - - - - - - - - - - - - If you are happy enough with the other six you dont really need a 7th meal. You can easily make up your own concoctions using different foods etc, dont think that these have to be set in stone. You mentioned fish oil in your shake, skeptically I will probably end up buying some to try it. Do you really not notice it? Even if you can notice it, would you highly recommend it? - - - - - - - - - - - I mentioned flax oil, otherwise known as linseed oil. Basically its a good way to get Omega 3 into your diet. At the end of the day you could get away with not taking it. It is very much a minor difference. Personally i dont take it but my mate swears by it, it has numerous health benefits as well of course. While on the topic, can you think of anything else that I could purchase of this nature? I currently only take Vitamin C (Which is pretty irrelevant to all of this) Would you advise Omega 3 tablets and the sort? - - -- - - - - - - - As far as supplements go i think that diet even with some changes will give you nearly everything the body needs and more. Omega 3 as i said would be taken by the flax oil. If you wanted, pop into a health / sports nutrition store and i am sure they have plenty of multi-vits/omegas or whatnot that you could take if you so please. Of course, thats extra £££ however. Lastly, can you think of any food substitute you enjoy to compliment me being a [bleep]? Parents have been very helpful so far and have got by a lot of the barriers and am getting some good calories and nutritious meals. But there's still room for improvement.- - - - - - - - - - - - I am not sure what you mean by this if Im honest. If i am in a bulking phase (well, proper bulk) then this is the diet i would follow since i personally like these foods. As i said before you could change some of the meals but overall still get the same benefits.
  3. Gaining weight isnt hard you just need to follow two rather simple steps: 1. Train Hard 2. Eat LOL, thats literally it, of course there are some fundamentals that I'll outline but understand that you wont grow unless you eat. First of all you need to incorporate a good workout program. I recommend WS4SB, its an excellent workout regime for wanting to gain good mass, pretty much all details are covered in the link below: http://www.defrancostraining.com/art...rds-part1.html Now, the simple part is covered, onto whats critical. Your eating. Below I have a great meal plan which you should try to follow to the best of your ability. Of course you dont have to follow it to the letter but eating similar foods will be highly beneficial. Diet is the most important aspect of resistance training, whether for bulking or strength. Its important that you are getting a good number of proteins for recovery and carbohydrates for energy (especially considering WS4SB is a demanding workout). You need to be eating a *******, I mean balls to the wall, as much as you can. This is the period in which your body will undergo the most physical changes hence the need to ensure the body receives the maximum number of required nutrients to provide maximum efficiency to the period of excessive growth. The meal plan will basically consist of what I like to call "compound" foods; chicken, oats, lean beef, eggs, salmon, tuna, mackerel. Ideally, you will want to be consuming 6-7 quality meals per day. This might seem overwhelming at first, but bear in mind that eating, like strength training, takes time to build up. Just like you have to work at it every week to build your bench press numbers up, so you also have to work at eating. This is extremely important for 2 reasons: it will keep your muscles fed with a steady supply of nutrients throughout the day and it will elevate your metabolism to help minimize fat gains. Start out with smaller meals eating every 2-3 hours. This should land you in the 6-7 meal range. However, eating often isnt the end of it. What you eat is just as important. Ive heard it put this way all calories are not created equal and its very true. Some good general rules follow: -Choose carbohydrate sources from whole grain and low-glycemic index (GI) sources. This does not necessarily mean complex carbohydrate sources! Maltodextrin, a common component of weight gainers, is a high-glycemic complex carbohydrate. Though in the right context, high GI carbs can be beneficial. Ill go into this later. Low GI carbs provide a longer-lasting supply of carbs in the bloodstream and more importantly, do not spike insulin levels, which can result in extra fat gains and low blood sugar levels after the over secretion subsides. This is a lose-lose situation. The first loss is that high insulin levels PREVENT fat burning. By avoiding insulin spikes, youll help ensure your gains are leaner, aka more muscle, less fat. The second loss is the hypoglycemia that results from the crash after too much insulin hangs around once carbs have been shuttled into cells. This can create a catabolic environment, meaning muscle loss. -Choose lean protein sources. Muscle is protein. Its pretty simple. So it makes sense that youd need it and lots of it if you want to get more muscle. This can mean any variety of foods including, but not limited to chicken, beef, eggs, pork, fish, shrimp, milk, whey, and on and on. All have their advantages and a place in a bulking diet. However, avoid choosing excessively fatty foods, especially meats, as these generally tend to be high in saturated fats. Not cool. A good general rule of thumb is 2 grams of protein for every 1 gram of fat or better. Get used to checking nutrition labels. Granted, theres more to it then this, but the 2:1 rule works pretty well when youre first starting off lifting or getting a diet in order. Also important is quantity. 1.5g protein per pound of bodyweight is probably sufficient. I would not recommend below 1g/lb. Another point to consider, part of the advantage of high protein diets is not only that they build muscle, but protein has a high Thermic Effect of Food (TEF) meaning it takes a lot more energy to metabolize it in your body. This also will help keep gains leaner. -Fats are essential! They comprise the majority of the membrane of every cell in your body and even cholesterol is needed as its a precursor to testosterone. But not all fats are needed! Saturated fats and Trans fats are what youll want to be weary of. In addition to the fats youll inevitably pick up from carbohydrate and protein sources, other fats are invaluable. Flax seed oil is my personal preference. It contains a great ratio of Omega-3 and -6 fatty acids, which are excellent at promoting good blood lipid profiles and boosting calories from a healthy source. Fish oil works along the same lines, but can be less economical and generally in tablets. I prefer flax simply because I can throw a tablespoon in with a protein shake and not notice it. Other good fat sources are fatty fish such as salmon, nuts, and peanut butter or almond butter (NATURAL, not Jiff-style!). However, dont overdo it. Fats provide over twice the calories per gram of carbohydrates and proteins and can easily cause you to lose track of your daily intake. -Water! And tons of it. A gallon per day is generally good for most. Your body is made up mostly of water, so why would you think you can increase your body size without increasing your intake of it? Nothing complicated here, get a big water jug (like an empty half gallon or gallon of milk) and haul it with you everywhere drinking it all the time. No excuses and yes, you will piss keg or two. It comes with the territory. Your necessary caloric intake will vary. My recommendation is to start at about 2,500-3,000 calories per day for a week or so and see how you progress. Increase your calories about by about 200/week until you start to see the growth you want. This will all vary by individual of course. -Also try to keep in mind nutrient timing, bizarrely alot of people tend to forget it but its important in ensuring you maximise gains. Breakfast should be a very large meal. You havent eaten for about 8 hours so you need to replenish your body. Eating a high protein and carb meal here will get your body back into a positive nitrogen balance and rev up your metabolism. Another key timing is post workout. Its vital that you ingest a good amount of protein (+50g) and plenty of carbs (75-100g). Id recommend these come from a mixture of low and high GI sources. The high GI sources can be yogurt, dextrose or maltodextrin (which can be found for very cheap at myprotein.com), or baked potato. These will quickly replenish your expended muscular glycogen (carb) reserves. The low GI may help to level out the insulin spike and blood glucose drop, but such effects are still hypothetical. It will help keep carbohydrates in your bloodstream longer until youre ready to eat again, which should happen before you reach 3 hours after workout completion. The final nutrient timing Ill discuss is bedtime. The key here is slow digestion so nutrients will be in your system later into the night after youve gone to bed. Good protein sources are casein, either from shakes, milk, or best of all cottage cheese. But any whole protein will still be decent. Also, fats come into play here as they slow digestion. Peanut butter or almond butter would be a good choice along with a teaspoon or so of flax oil to improve the omega 3:6 ratio. Avoid carbs before bed as little energy is required to sleep so they're rather pointless. Here's the meal plan: Meal 1 6 egg whites, 2 whole eggs, 1 cup of raw Quaker oats mixed with cinnamon and Splenda, 1 banana Meal 2 Protein shake (16oz. milk, 2 scoops whey), ¼ cup nuts Meal 3 6-8oz chicken breast, 1 cup of green beans, 1 cup brown rice with salsa Meal 4 Big sandwich (roast beef, turkey, ham, light cheese, veggies), whole wheat bread, fruit TRAIN Meal 5 Protein shake or weight gainer, 1/2 cup Quaker oats, 1 cup yogurt Meal 6 6-8oz lean steak (preferably the round cut), sweet potato, 1 cup carrots Meal 7 1 cup cottage cheese, 2 tbsp. natural peanut butter, small protein shake (casein-based ideally) Remember this is only a guideline but I am sure you understand the gist of things. You can always cheat now and again when bulking as dietary conservatism is far less of a priority, however dont take the piss, avoid excessively simple carb foods (cakes, chocolates, biscuits etc) but an occasional burger here or there is not the worst thing that can happen. Basically you just gotta eat a **** ton of protein and carbs and you will grow, keep it clean and you'll reduce gaining alot of fat.
  4. Squat Deadlift Bench Shoulder Press Chinups Anything else is optional
  5. Laikrob and Kim as Super Moderators, who would ever let that happen@@@ Congratulations Kimmmmmmmm <3
  6. Why the world v us? I distinctly remember Team Britain beating the us many times :P Should be fun though, cant say i expect it not to be crashed however
  7. LegendaryStu

    Diets

    That would depend on his "workout", if it only about bulking up then cutting then milk by the gallon is the best way forward, if not... going to be very counter productive.
  8. This is a very good point that I don't think anyone has mentioned yet. Reason: [hide] Should I not eat carbs late at night? Eating carbohydrates at night can, under certain circumstances, cause you to store the calories as fat. Another reason to avoid or lower your carbohydrate intake late at night, when trying to get cut, is to harness the body's output of growth hormone (GH), which is released at night within the first 90 minutes of deep sleep. GH is beneficial if you wish to shed fat and hold muscle, because it initiates a moderate shifting of fuel sources so the body burns more fatty acids at rest at the expense of burning less glycogen and body protein. Taking advantage of your body's GH output results in additional fat loss without a loss in muscle. Carbs consumed before you head off to bed can blunt the body's natural release of growth hormone, since GH is released more readily when blood-sugar levels are low. That's why some bodybuilders try to avoid carbohydrates later in the day. From http://www.jimmythomas.com/training/members/carbohydrates.htm [/hide] I'm sorry but this is complete rubbish. There is no evidence to hold up the theory that just because you consume carbohydrates after x time, you are more likely to store away fat than at any other time of the day. The rate of digestion in your intestines is just the same at night as it is in the early hours of the day, so it makes no difference when you decide to eat your carbohydrates. If you don't eat carbohydrates, then your body will be losing the fuel it needs to function, and instead of losing actual body fat, you will be losing water instead, as carbs help store water in the body. Also, the lack of carbohydrates will cause for your metabolic rate (the rate at which you burn calories) to slow down, meaning you won't burn as many calories as you normally will. Also, you will be missing out on vital nutrients that your body needs to function, and so may experience dizziness, exhaustion and heart palpitations.
  9. Lower back? You could mess around with a lot of the stuff mentioned here and see some results but seriously... just Deadlift, that is all you need. Start off with a relatively low weight (recommend doing literally just the olympic bar (25lbs) until you work out which grip and style (eg: overhand, romanian) and your form is good. If your form is bad then don't even bother, not worth injuring yourself over. After that start to add about 10-15lbs per session, you should be able to increase like this for about 6 weeks then just add about 5lbs per session. As for reps? Most people here seem to like the 3x8 or 3x10, personally i find it dull and boring, and relatively ineffective. Since deadlifts are such a tiring exercise i would recommend doing 5x5 or something similar.
  10. Congratulations on your win, and.. first post? :o Edited [TICT] into topic title. ~Stu
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