Time to ...

[speakoN]

Hello everyone,

 

I have a vast sporting background, ranging from Gymnastics for 4-5 years (In one of Britain's leading gyms), high jump, track running events, long jump, football, rugby - You name it I've competed in it. Now, I've always been lucky in that aspect I manage to pick up sports easily and compete to a decent standard. Then I found Runescape, then WoW etc, the stereotypical sob story. Now, I'm still in good physical shape and have been leeching off my younger years active lifestyle but I can start to see the inevitable decline. This is the only time I can remember not having ab definition and I never see my veins as frequently as I did.

 

Now, my physique has been kind enough to stick around for these gruelling 4 years of pretty much.. abuse. High fat intake (God bless ludicrously high metabolism saving my [wagon]), my main activity being walking up stairs for long periods of time, lack of sunshine, the whole package that gaming comes with. I used to be able to run a 11.8 second 100m sprint. Now I'm scared I will collapse :P

 

I fully intend on playing Rugby, I've been blessed with agility and finesse and have always been told so. I'm just sad that I've wasted all this potential as I am now 17 there leaves a very small window of opportunity to enjoy sport to it's maximum.

 

Now, I see everywhere 'beginner guides' 'get ripped in 4 weeks'. But I'm struggling to find a guide that accommodates someone with an existing athletic physique upon which they can build and grow etc.

 

First off, diet. Does anyone else have very high metabolism? I cannot put on weight if my life depended on it, would protein shakes be the way forward - Also, on this note. What healthy food can you suggest? I usually get my 3/5 a day on average but this is because I despise Bananas and numerous vegetables. Not my fault I just cannot stomach them, can you by any chance suggest alternatives that can compete with their nutritious value? Any other dietary information you could suggest would be welcomed.

 

Lastly, work out. I'm a member of my local gym, have equipment at home. The gym sides of things are taken care of as I will just have to renew my plan to accommodate the changes. But what can I do at home? I've got one of those all inclusive weight machines which have already started to make a difference. But when it comes to push up/crunch routines I am lost!

 

TL;DR - I want to improve on my physique to accommodate my lust for Rugby in the quickest form, money is not an issue nor is time. Cardio isn't an issue, I'm very quick and agile but that means [cabbage] when I have poor strength, the players I will be competing against have been training in the weight rooms for years etc, speed can only get me so far.

 

Thanks a lot for reading! Look forward to your comments.

[Laikrob]

"Getting ripped in 4 weeks" is useless for you, as air muscles aren't what you're going for in the first place anyway. ;) No offence to the lookers out there.

 

Diet: Smoothies can replace the fruit, and you can mix other vitamins/minerals or supplements in powder or liquid form into those. There are lots of great recipes out there, some also excluding bananas. Also, you can simply blend fruit into protein shakes if you choose to go with that. Personally I am not a fan of the protein shakes, because they are usually misused as a main nutrition, causing a serious lack of balance in the diet. When it comes to vegetables; stick to the ones you like. No need to eat something you can't stomach, if you have good options available. Green vegetables are usually the best when it comes to minerals/vitamins, it's a practical rule of thumb if you can't look them up in a table. For natural protein rich food there is always eggs in several shapes and forms, different white or lean meat, milk & milk products, nuts/seed, grains (including pasta) and beans. Meaning that you can make a pretty good diet based on those products, and put on the "right" kind of weight if you calculate the intake and output of calories right.

Here's a table on proteins and vegetables/grains: http://www.fatfreekitchen.com/nutrition/high-protein-foods.html

 

Work out: I am not sure where you are lost on the push-ups and crunches, but if you find them too easy; how about adding some weight? This guy has some great workout videos, and might give you a few ideas, here are a few on adding weight to push-ups and crunches:

 

http://www.youtube.com/watch?v=TKg_cdwq9l4

 

http://www.youtube.com/watch?v=IVTlphq6EBY

 

Not sure if this was what you were looking for at all, but best of luck getting back in shape. :^_^:

[speakoN]

Hey! Thanks a lot :)

 

Those Get Ripped In 24 hour adverts are hilarious!

 

You covered a lot of points in the diet section and even answered future questions unknowingly :P I don't know if you're from the UK so this is a just incase; If you do live in the UK could you maybe suggest some of these high calorie foods? In the shops there are so many I don't even know what I'm looking for, as my main priority is to try and achieve the impossible and get some weight on me! The diet won't be an issue, my parents are going to be over the moon when I ask for some vegetables :)! So I hope that'll slowly but surely make a change.

 

Secondly - Drinks? There are so many of them the main one being Lucozade, would you recommend these? I've stuck to the traditional water.. Have you or anyone you known used it with their work outs and seen a difference in performance, out of curiosity.

 

Regarding the work out, it was more because I find them so... boring. It's my least favourite bit of working out and cannot bring myself to create a regime and was wandering if there is a universal one, or an online guide to them? Just for floor excersises such as; Push Ups, Crunches, Sit Ups, etc, etc.

 

Those videos, especially the first one look very interesting and may spice things up a bit!

 

Thanks a lot for your input so far :)

[Myweponsg00d]

Well, I can help you with the weight gain department.

 

You are on the right track thinking about "protein shakes" but there is a lot more to it. Simply increasing your protein is not going to let you put on big weight. If you eat a high protein diet at normal calories, you WILL put on SOME muscle, but it will take a long long time and you probably wont see a huge muscle gain if you have low bodyfat.

 

So, basically the way to gain and gain big is to eat more food. Sounds simple? It isnt. You need to be eating at least 3000 calories per day. Most people aim for around 3500 to be safe. Im eating around 4k a day atm, since I also feel like I have a ridiculous metabolism.

 

Gaining muscle is just like gaining fat. In order for your body to put on any kind of mass, you have to give it more energy than it needs to survive. Also, you should be eating every 2-3 hours. If you want to build muscle you need to eat a ton of protein. However, some studies have shown that you cant absorb more than 40 grams at a time. If you only ate 3 meals this limits you to 120 grams of protein per day. You should eat a gram of protein per pound of bodyweight.

 

What I reccomend you to do is to make a food log for one whole day. Then go to nutritiondata.com and see how many calories you are actually used to eating. If you write down the times you eat, and post the log here, I can help you create a strategy to help you gain some bulk.

[speakoN]

What I reccomend you to do is to make a food log for one whole day. Then go to nutritiondata.com and see how many calories you are actually used to eating. If you write down the times you eat, and post the log here, I can help you create a strategy to help you gain some bulk.

Really? That would be incredible! Thanks, I will start tomorrow! Need to start having proper full meals instead of snacking on crisps and chocolate when ever I feel hungry, which is going to be the biggest contributing factor in my opinion

 

So correct me if I am wrong; You're saying I need to have these protein shakes and other such products, but also maintain a +3,000 calorie day diet separate to that intake? What type of food would you suggest? There's such a variety, a starting block would be nice!

 

Also, what I am struggling with at the moment is what food to eat before and after sessions, there must be a food type, or a certain product that is superior for before and after? Thoughts?

 

Thanks!

[Laikrob]

Eggs, beans and milk products are superior for proteins IMO, and I suggest that you get in at least two snacks a day in addition to 3 main meals. Make sure you have all nutrition groups covered, unless you are defining (which shouldn't be done for long periods) it's important to get a certain amount of fat aswell - that's something that a lot of beginners seem to ignore. Lack of fat -> lack of production of certain cells, including brain cells -> lack of focus. Do not want that.

Unfortunately I don't live in the UK, so I can't help you with brands. In general you should aim for 2/3rd of your food to come from "natural" food anyway, meaning not powder/shakes/bars. This ensures a better long term result, and you will have more energy to do your actual workouts.

Personally I stick to water, but that's because I'm not a huge fan of the taste of energy drinks. I drink a smoothie after workout (I stick to the 100% pure fruits ones), and drink up to 1000 ml of water during workout.

 

I agree that making a food log is great, that works both for those who want to gain or lose weight, of even those who just want to maintain their current weight.

 

Personally I motivate myself for workouts at home by competing against myself. Playing RuneScape, you might also enjoy seeing your numbers increase daily and weekly - and setting goals works here too. Even for jack-knives and other killer ab excersises (if you do those, make sure your legs don't touch the floor/mat in between "crunches" for increased effect). I change my routine every 3-4 weeks, and add or remove as I see fit, basically. If I find something purely boring and I can't feel the results of it, then it's a goner.

[speakoN]

Eggs, beans and milk products are superior for proteins

 

Personally I stick to water

 

I change my routine every 3-4 weeks

 

This is where my problem comes.. I'm not much of a fussy eater but.. I cannot in words explain how much I detest Eggs, Beans and Milk. All three of them just make me feel violently ill upon consumption. The closest I come to milk is generally cheese, which is why I am having such a hard time finding another source that can compete with them, is it time to just suck it up and just... eat/drink them? I know I can't force it, but surely I will acquire a taste for it? As I am yet to find an alternative that can compete.

 

Water it is, after having one just then I realised how full they make you feel as well, which considering the nature of what I am trying to achieve should be avoided :P

 

Routine switch up, god knows why that didn't come to mind :S Simple yet effective! Thanks a lot!

[tortilliachp]

dietary top tip: get your 5 a day. EVERY DAY. That's the only way to maintain a high performance level over time. remember that potatoes, rice, pasta and other staples don't count.

 

this means you need to eat 5 servings of fruits and vegetables every day. that translates to your dinner plate consisting of at least 2/3 veggies.

 

eat regular meals. follow all the advice your mother gave you when you were a kid when it comes to eating "chocolate only on weekends" "avoiding refined carbs" "drinking water instead of juice/soda" etc. etc.

 

for rugby i assume you don't just need brute strength, rather also strength over time. that means not necessarily doing the conventional "build bulk" guides online. you need more reps if you are to sustain high strength performance over time. in other words, your training has to consist of few rep maxing but be more varied, because you're actually aiming to use your body for something, not just "look good"

[assassin_696]

Laikrob's dietary advice is excellent and I can barely add to it. The only thing I'd say is that eat lots of fruit and veg, but that isn't where weight gain will come from. Proteins, fats and carbohydrates are where you'll find the calories you want.

 

From a workout perspective, I'm not sure just doing bodyweight exercises will really give you anywhere near the power you want. I would strongly recommend this program:

 

http://www.crossfitfootball.com/

 

I used it towards the tail end of the summer as a way of maintaining the bulk strength I'd developed and building a better explosive ability/adding more strength based cardio. I used it to get fit again for rugby at uni, although I ended up rowing instead I'd still really recommend it!

 

The basic principle is you follow the workout they post everyday (I think you get a rest day every third or fourth day). There's a pure strength component to each workout (for example benching a certain target weight, or deadlifting your five rep max), it'd be best if you followed the "Amateur" guide at the moment because you'll see the quickest strength gains that way (the others are much more periodized and designed for people peaking and plateuing). There's also another part to the daily workout which is more variable, it's often circuit weights or sometimes just sprints or things that might improve co-ordination, balance etc. These give you excellent all round fitness but one that's particularly geared towards contact sports.

 

I think it's an excellent and well designed compromise between the traditional division of people who "just lift weights" and people who "run". It's not a bodybuilding program, it's not a program designed to get you as strong as possible as quickly as possible, but it will get you a lot stronger, faster and fitter and most important, it's fun! The variable nature of the workouts makes it much more interesting to do.

 

Of course there are a million different ways to approach getting fit, but I think given your sporting background and desire to see an all round improvement in fitness you'd really appreciate the above. Let me know if you have any more questions about it.

[speakoN]

Wow, assassin, you've completely blown me back!

 

Given a whole different perspective of working out and re-focused my original goal, even in the early stages I've already become side tracked by weights which was evident in my trip to the gym today!

 

I doubt I will follow that regime to a T. But I will definitely be taking from it, although it won't give me the best results I will adapt it to my situation.

 

Going to pick up some filler sports in the mean time, most likely football due to the variety in work outs that you get but mainly for the sprints.

 

I think I'm set.

 

Really cannot fully thank you guys for your effort and collaboration of information all in one thread. Really helped, definitely taking all of your thoughts for the ultimate workout regime!

 

Time to see if i've still got it I guess! :)

 

Thanks again! I will post results when I've seen a difference!

[assassin_696]

Yes I should have said whether or not you follow the daily workouts is entirely up to you and your preference, but I really think the philosophy of combining pure strength training with circuits in a periodized and systematic way cannot be beaten. I just liked following it because I'm lazy and it saved me thinking of my own. Best of luck with it all.

[Myweponsg00d]

Really? That would be incredible! Thanks, I will start tomorrow! Need to start having proper full meals instead of snacking on crisps and chocolate when ever I feel hungry, which is going to be the biggest contributing factor in my opinion

 

So correct me if I am wrong; You're saying I need to have these protein shakes and other such products, but also maintain a +3,000 calorie day diet separate to that intake? What type of food would you suggest? There's such a variety, a starting block would be nice!

 

Also, what I am struggling with at the moment is what food to eat before and after sessions, there must be a food type, or a certain product that is superior for before and after? Thoughts?

 

Thanks!

 

3,000 calories will include your protein supplement. Whey protein isn't a huge source of calories though. Most of them are like 100-200 calories at the max. The kind of supplement I am talking about is: http://www.bodybuilding.com/store/opt/whey.html

 

You have to be careful because you can't just go into a store and buy whatever big tub you see. You might end up with this: http://www.bodybuilding.com/store/cs/gainer.html

 

The first supplement I linked to is simply a protein supplement. It is powdered whey, with some amino acids addded in. The second product is a "gainer protein". This is a product that is absolutely crammed with carbs, protein, and fat and has a huge caloric value. Before you start taking anything, it is important to decide what exactly your goals are. From an athletic point of view, it sounds like you are just trying to get stronger as your main priority, and any size that comes with it would be an added bonus? If that is the case, I would definitely just stick to a plain old protein powder.

 

But, if your main goal is size, you could consider using a weight gainer shake (in addition). I don't really know much about rugby, but if the demands are anything like american football, I know that size could play a big role for you. Clearly defining what your priority is will definitely change what your program (and nutrition) should be like.

 

In response to the "types of foods" question, I'll just list off some of my favorite foods. Theres 3 important groups of foods: carbs protein and fat. For carbs I like oatmeal, rice, grits, whole weat pasta, whole grain breads, corn tortillas, and all types of fruits and veggies. For protein we have eggs, milk, beans, cheese, chicken breast, salmon, talapia (any fish really), tuna, whey, cottage cheese, and lean beef. For fat, theres almonds, cashews, walnuts, sardines, olives, olive oil, flax oil, and eggs.

 

I noticed you said you dont like eggs and milk and beans. You absolutely don't NEED to force yourself to eat these things. However, I will say...these 3 sources of protein are BY FAR the cheapest. Dried beans are ridiculously cheap, and are a source of fiber. A gallon of whole milk has 2500 cals and is only 3-4 dollars. Eggs are also really cheap, the yolks are an awesome source of phosphorus, AND egg whites are...well...really just the most incredible source of protein.

 

As for pre/post workout: 30 minutes before I start my work, I like to fuel up on carbs. Maybe some rice. More likely though I will eat some fruit, or dried fruit. After a workout, especially if it is a hard weightlifting day, you need to replenish with some protein and carbs. Post workout I usually mix some whey protein with water, and eat 2 bananas. You could also do something like a chicken breast sandwich, tuna salad with celery, or some turkey with melon or something. Just try to keep the protein light (whey, tuna, eggs, or white meat poultry) and make sure your carb is relatively low in fiber (i.e. dont eat oatbran as your post workout carb). This is so your body can easily break down the food and help muscles repair (when you lift you create millions of tiny rips in your muscles).

 

Can you specify what you are looking for mainly? If your main priority is just strength and athletic growth then you will be looking to gain weight slowly and gain pure muscle. If you want size to be your main priority, you need to jut pack on the calories and you will gain a ton of muscle, but also a little body fat. When body-builders look to add mass, they accept the fact that it is easier to gain fat+muscle and then lose the fat later. It is easy to lose fat without losing muscle, but it is more difficult to gain muscle without gaining fat.

 

It might sound strange to you: "Do you want bigger muscles or stronger muscles?". Most people think that bigger=stronger and stronger=bigger. But if you don't care about muscular SIZE, then you can get a lot stronger a lot quicker. Similarly, if you dont care about strength, you can get a lot bigger a lot quicker. Now, dont take me wrong, I'm not saying that bodybuilders are weak. I am just saying that the fastest strength comes from a strength routine, and the fastest size comes from a bodybuilding routine.

[speakoN]

Hey wepons,

 

I'm currently in the process of ordering some ON products, a few supplements to aid as well as some powder to bulk.

 

 

My goal currently is muscle strength. Although you put it perfectly:

 

it sounds like you are just trying to get stronger as your main priority, and any size that comes with it would be an added bonus?

 

I've got the speed, and can outrun most of the people on the pitch but Rugby is a well rounded game. I can empathise your perspective, WR(?) in American Football run, jump catch. But with Rugby wingers (Rugby's substitute), you've got be able to run, jump, catch for 45minutes straight and take on players 10x bigger than you. (Don't take that as a dump on American Football, I dream about playing that game but due to living in the UK that won't happen, if I had a choice NFL all the way, but anyway) Look at it more as.. I am currently a pure WR but want to be a ... Running Back? Best of both worlds type thing? If that in any way translates.

 

As you said, I do not aim for aesthetics, although any aesthetically changes will just enhance the psychological side of Rugby. As unlike American Football you do not get constant breaks, cardio is going to play a huge huge role which is why I do not want to over bulk.

 

I'm looking through a fast routine to strength.

 

Really need to work on my love for Milk/Oats :P

 

Thanks for your help!

[Myweponsg00d]

Alright, well now that you have clarified what you want out of your program that helps us a little bit. Since you are mostly concerned with athletic performance, you dont need to worry too much about bodybuilding nutrition. To gain aesthetic muscle and lose fat, bodybuilders develop sophisticated systems of carb-counting, calorie counting, etc. In fact, when you are trying to put on muscle for looks, I would say that most of your efforts come OUTSIDE of the gym. It is important (for a bodybuilder) to always eat his food in proper quantity, proper time, and give his muscles ample time to absorb nutrients and grow to their full potential.

 

For an athlete, I would say it is more of an opposite situation. From a performance point of view, all that matters is whether your running is getting faster, your lifts are getting stronger, etc. You still need to eat good foods, but it isn't something that you need to lose sleep over.

 

I'd still suggest keeping a log for about 2 weeks, to get a really good idea of what you are putting into your body. Then, asess how you have been feeling. If your workouts lack energy, try to eat more carbs or increase your calories. If your muscles feel like they are sore, start eating more protein. If you feel depressed or mentally fatigued, you might want to increase your fat intake.

 

Analyze your diet, see how you are feeling with your training, and then go from there.

[speakoN]

Would stuff like this;

 

http://www.optimumnutrition.com/products/creatine-750-caps-p-232.html

http://www.optimumnutrition.com/products/100-any-whey-protein-p-199.html

 

Help achieve my goals? There descriptions, for me are pretty misleading.

 

For my food log what should I note down? Calories, Fat, portion size, time consumed etc?

 

 

Lastly, talking to another friend about this he lives and swears by squat racks and says that's all I need. Although I am not sure if he misinterpreted my aims, would you advise buying a squat rack? They seem pretty good.

 

Thanks!

[Myweponsg00d]

Would stuff like this;

 

http://www.optimumnutrition.com/products/creatine-750-caps-p-232.html

http://www.optimumnutrition.com/products/100-any-whey-protein-p-199.html

 

Help achieve my goals? There descriptions, for me are pretty misleading.

 

For my food log what should I note down? Calories, Fat, portion size, time consumed etc?

 

 

Lastly, talking to another friend about this he lives and swears by squat racks and says that's all I need. Although I am not sure if he misinterpreted my aims, would you advise buying a squat rack? They seem pretty good.

 

Thanks!

 

Creatine--Creatine is a substance that is naturally found in the body and in many foods including red meat. The exact science behind a creatine substance is complicated (and I dont really fully understand it all) but the main idea is that your muscles use creatine in the chemical process of contraction and such. Taking creatine will basically "hydrate" your muscles and it has been shown to help your muscles endure more punishment. You need to make sure that you hydrate with PLENTY of water when on creatine. When the creatine sends fluids to your muscles, that creates a greater hydration demand on your body. You should also note that since creatine is sending more fluid to your muscles, this can sometimes give people a little bit of a "puffy" appearance. I would definitely reccomend TRYING creatine. It works for me, but some people don't have sucess with it.

 

The whey you linked--it is important to understand that the whey you linked to is not really great to have as a simple shake. That whey is just a source of protein that is mainly intended to add into things like pancakes or oatmeal. If you want something to drink down with water after a workout, you would be better off with something like the 100% Gold Standard whey that I linked to above.

 

Food log--the main things I would focus on are calories and protein. These are going to be the most important for maintaining your energy and building/maintaining muscle. You could also log carbs and fat if you want to. Some people find it overwhelming to log a ton of things at first. Experienced loggers have memorized nutrition stats for most foods. But if you are just starting, it can be very frustrating to have to look all that stuff. Start off with a simple calorie or calorie+protein log just to get a vague idea of how much fuel you are giving your muscles.

 

Squat rack---honestly if I were you I would use your local gym (unless it sucks). I think that the act of GOING TO the gym is an important part of my training. I like the fact that there is a building that I go to specifically to bust my [wagon]. But, if you can focus at home and honestly do a really hard work out, then yes a squat rack would be a great thing to buy. They are quite expensive though...plus you need to buy the barbell + all the plates and stuff. It can cost a LOT of money. But yeah, most of my workout is done with squat rack, a bench (one that can incline and decline), barbells and dumbells. If you want to build strong/huge legs you need to be squatting.

[speakoN]

The whey you linked--it is important to understand that the whey you linked to is not really great to have as a simple shake. That whey is just a source of protein that is mainly intended to add into things like pancakes or oatmeal. If you want something to drink down with water after a workout, you would be better off with something like the 100% Gold Standard whey that I linked to above.

 

Food log--the main things I would focus on are calories and protein. These are going to be the most important for maintaining your energy and building/maintaining muscle. You could also log carbs and fat if you want to. Some people find it overwhelming to log a ton of things at first. Experienced loggers have memorized nutrition stats for most foods. But if you are just starting, it can be very frustrating to have to look all that stuff. Start off with a simple calorie or calorie+protein log just to get a vague idea of how much fuel you are giving your muscles.

 

Squat rack---honestly if I were you I would use your local gym (unless it sucks). I think that the act of GOING TO the gym is an important part of my training. I like the fact that there is a building that I go to specifically to bust my [wagon]. But, if you can focus at home and honestly do a really hard work out, then yes a squat rack would be a great thing to buy. They are quite expensive though...plus you need to buy the barbell + all the plates and stuff. It can cost a LOT of money. But yeah, most of my workout is done with squat rack, a bench (one that can incline and decline), barbells and dumbells. If you want to build strong/huge legs you need to be squatting.

 

Thanks.

 

Going to buy a small amount of Creatine and give it a test run once my workouts are refined and in a consistent routine.

 

Food log, again in the works. As I have exams + a job in Tesco (Wal-Mart's equivalent) and socialising it is proving a lot harder to maintain a decent food intake than I imagined, well not so much the food intake more what I am consuming. For example, for today's shift I had Crisps, Chocolate bar and a can of Sprite, as there is no other option. So I'll be starting the food log once I find a decent way to tackle said problems.

 

On a side note; I'm trying desperately to try new things. Tried a banana - that went down awfully. Wheatabix - Physically couldn't swallow more than two pieces, and several other similar foods. Trying oats tomorrow and cannot help but be pessimistic. Which is kind of why I will most likely be relying on unnatural products to fill that void, sadly.

 

As regards my local gym. It's bog standard, it's not terrible but it's far from good. Very overcrowded with very old slow people who take forever on machines and if not them, steroid fiends who hog the equipment - everyone is entitled to use the equipment it's just a little off putting. So I will most likely be buying a squat rack as that's really the only piece of equipment I am missing everything else I have at home which, as explained before would be ideal as I could have a guaranteed workout everyday and potential save money in the long term.

[Myweponsg00d]

If you dont have a problem with making a big investment, then go ahead with the squat rack. Make sure you have a wide range of plates. You should be able to set all weights in increments of 5 pounds. A lot of times, people buy weights, and they only have the plates that would add up to like 135, 155, 185, 225. You need to be able to do 135, 140, 145, 150, etc. To build strength you have to continually try to lift heavier and heavier each week. It takes a wide arrangement of plates to make sure this is possible for both your barbell and dumbell exercises.

 

For eating healthy in a busy life--I have lots and lots of tupperware containers. (not sure if "tupperware" is a universal term...basically it is plastic containers used to store leftovers and such. These are great for preparing healthy food in advance and taking it with you to work and such. You can also buy Cliff bars, Luna bars, or Larabars. Beef jerky, dried fruit, and nuts are great grab-and-go foods.

 

When it comes to eating foods that you don't quite like, make sure you have tried to eat it in several different ways. Look for recipies on the internet or try to be creative and make it up yourself.

 

For example, I dont really like bananas much myself. In fact, it is really hard for me to actually peel and eat a banana. But what I do is cut up the bananas into small slices ahead of time, like at the beginning of the week I feel 4-7 containers with cut up banana. For some reason, I like it a lot more if it is already sliced, so I dont have to bite into it with my front teeth and then bite the gross looking part I already bit.

 

You can also toss them in some juice--I use orange juice a lot or lime or lemon. Even cranberry. Also here is a secret: Stevia.

Stevia is a natural sweetener. So yes, it has "sugar" in it. BUT a packet of stevia is only 1 gram of sugar and it is VERY sweet. I would usually put 2 packets of sugar in my coffee, but I only use HALF a packet of stevia. This means I went from nearly 10 grams of sugar to only 0.5 grams. Try some stevia on some sliced bananas. Its like candy... :thumbsup:

 

I used to hate cottage cheese but now I make it into cottage cheese ice cream. Just need to get creative =P

[LegendaryStu]

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.

[speakoN]

Hey Stu! Thanks for all the advise

 

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.

 

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. I wish I wasn't but I just cannot stomach food. Oats, the most prestigious and widely talked about food in this regard and I tried them today in three forms - Milk, Water & Some Cottage Cheese/Egg/Oat type pancake omelette hybrid. I just couldn't take more than 3 spoonfuls/bites. A lot of things I have found good substitutes for. e.g: Calcium (More of a personal thing for me) Having light cheese with a lot of things, yoghurts and the milk from my protein shakes are a nice bonus. Swapped white bread for brown bread, eating vegetables with every meal etc. For the past 3 weeks or so I have cut down significantly or completely all the [cabbage] out of my life, parents are still in shock after asking for extra broccoli, bless 'em! I'm eating small but often in moderation at the moment as is working well for me. But as I said - I am a fussy [bleep]er! I dislike bananas, oats, eggs (scrambled/omelettes etc), cottage cheese mackerel and a lot lot lot more. Also, as expected I am having problems with what I used to deem a blessing, 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? Of course I want to maximise my food in-take but I can't go until I'm sick.

 

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.

 

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)

 

Meal 4

Big sandwich (roast beef, turkey, ham, light cheese, veggies), whole wheat bread, fruit - Perfect, can definitely work with this

 

TRAIN

 

Meal 5

Protein shake or weight gainer,1 cup yogurt - Need a substitute for oats

 

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.

 

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?

 

Before you say it; 'Man Up' 'Stop Whining' isn't an option. I've tried and it just resulted in .. well something to clean up.

 

 

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?

 

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?

 

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.

 

Many thanks for you help

 

p.s myweps I added you on rs! add me - speak oN

[LegendaryStu]

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.

[Myweponsg00d]

 

p.s myweps I added you on rs! add me - speak oN

 

Hey, cool. I haven't been playing often but I'll add ya.

 

To help you with your food dilemma: the first thing I would suggest is to really make sure you have tried multiple preparation styles of foods. For example, the classic peparation of oatmeal disgusts me. I think it is a big gluey mess. When I eat my oats, I usually eat them raw like a regular cereal. I also drink them down in shakes, put them in eggs, or in my yogurt.

 

Some things are just really good for you to eat. Like sweet potatoes for example. They are nutritious like a vegetable, but starchy and loaded with healthy carbs too. It is really hard to find that combination elsewhere. Once again, try to get creative and see if you have really tried them every way. Mashed? Sweet potato fries? Cold? (bake them, then refridgerate. I love a sweet potato right out of the fridge)

 

Also, don't give up on them. When I was in high school I hated stuffing at thanksgiving. Then I went to college, came home, and suddenly had an intense craving for the stuff. Your tastes can change quite extremely, especially if you expose your body to them more often.

 

I mean the main idea is just to eat protein and carbs/veggies. Just because a meal plan suggests eggs for breakfast doesnt mean you need to eat them. You can replace the eggs with an equal ammt of protein from milk, meat, cheese, beans, nuts, peanut butter, etc. But if you make your body learn to like eggs then your diet will be more diverse.

 

I really have to encourage you to try as hard as possible to eat those foods you dont like at the moment. If you say "I dont like eggs or beans, so I wont ever eat eggs or beans" Then that means you have more meals where you are going to be eating like chicken or something.

 

If you cut out all of your less favorite foods then you are gonna end up eating the same limited number of foods each day. I might not necessarily love oatmeal, but chugging down a glass of milk+oats is better than eating rice rice rice every meal of every day. (IMO)

[speakoN]

Hey fellas!

 

Everything is going great now, diet is more refined, found another gym that has all the equipment necessary for Starting Strength! Thank you for all your help! Really helped :)

 

See you soon with comparison photo's in a few months! :)