Working out 'n' ting

[Ozwin]

Want to put on some muscle yo and was hoping someone on here had experience and could tell me what to eat as I think I've got the workout down.

Like how many meals, what to have in each meal, what I could snack on, what I can drink and so on. Also the cheaper the better, otherwise I'd just eat McDonalds every meal.

Cheers.

[Adster]

Want to put on some muscle yo and was hoping someone on here had experience and could tell me what to eat as I think I've got the workout down.

Like how many meals, what to have in each meal, what I could snack on, what I can drink and so on. Also the cheaper the better, otherwise I'd just eat McDonalds every meal.

Cheers.

If you don't mind, can you give me your idea of a decent workout? As much as I hate it i'm a skinny bastard and also need to put some muscle on.

[Jackirius]

Roids

[m00nie]

simple things to think of is just calories + protein..

eat like chicken, tuna,

drink loads of milk.. snack on peanuts, peanut butter <<( example 52p at tesco, 2000 calories a jar. . )

protein shakes also..

[Spencer]

As long as you've got your routine sorted mate you can eat what you want within reason. Plenty of chicken, turkey, tuna and eggs is key.

I eat pretty shit, but with a decent routine I've put 2.5 inches on my biceps alone in the last year, and gone from benching freeweights of 12kg to 45kg on each arm!

Check out bodybuilding.com for proper routines, they've got all sorts of diet plans, buy they're mainly 7 meals a day, which would prove costly, and them plans are mainly for hardcore meat heads.

Buy some Gaspari Sizeon.. Helped me no end with strength and as a result lots of muscle. One tub of the regular one full of carbs to build the size, followed by a tub of the pre-contest with no carbs so you get the strength with none of the added weight, good for getting shredded.!

[I am Rod Hull]

[Ozwin]

Thing is I eat shit, I rarely get enough protein and carbs cos I just snack and have like 1 proper meal a day.

Usually I'll just have toast for breaky.

I don't really have a lunch and just snack all day until dinner.

Dinner I'll usually have a decentish sized meal, something chickeny and something potatoey in there with some veg.

Then I'll snack again until bed.

Throw in a load of fizzy drinks and I'm suprised I havn't had a heart attack already haha.

-

As for my workout, it's not properly sorted or anything but it generally involves loads of compound lifts (working multiple areas in one) rather than doing millions of individual lifts which'd a) take all day and b) apparently not work as well. Just a load of squats, deadlifts, bench presses, pull ups and chin ups etc. I need to properly sort out which days to do them but yeah, it's almost there.

[21st Century Fox]

Thing is I eat shit, I rarely get enough protein and carbs cos I just snack and have like 1 proper meal a day.

Usually I'll just have toast for breaky.

I don't really have a lunch and just snack all day until dinner.

Dinner I'll usually have a decentish sized meal, something chickeny and something potatoey in there with some veg.

Then I'll snack again until bed.

Throw in a load of fizzy drinks and I'm suprised I havn't had a heart attack already haha.

-

As for my workout, it's not properly sorted or anything but it generally involves loads of compound lifts (working multiple areas in one) rather than doing millions of individual lifts which'd a) take all day and b) apparently not work as well. Just a load of squats, deadlifts, bench presses, pull ups and chin ups etc. I need to properly sort out which days to do them but yeah, it's almost there.

You want to break it down into about 8 small meals a day.

Breakfast you want to eat a massive bowl of porridge, preferably with blueberries or a banana.

Cut out white bread and sugary crap.

After a workout you want a good whey protein shake and then you can usually allow for some white bread or other fast digesting carb to 'transport' that protein to where its needed.

Keep eating protein rich snack all day but couple it with fruit, vegetables, brown rice, brown bread that sort of thing.

Before bed a bowl of cottage cheese is good because it contains alot of casein which digests really slowly and feeds your body protein while you sleep.

Workout wise think of your body in evolutionary terms. We build muscle because we are hunter/gatherers so our bodies respond to how much strain it thinks we're going through to get our food. It builds muscle so the next time we have a 'hunt' we're better equipped to deal with it. So gradually increasing weight you lift is telling your body it needs to adapt to the increasing strain. If you carry on doing the same exercises with the same weight alot your body adapts and perfects itself to fit that need, so mix up the exercises every now and again and increase wait to keep your body needing to adapt.

Also you want to lay off fatty foods especially after a workout as your body's in feeding mode so it'll store any fat.

[Ozwin]

Cheers for that, very helpful.

Any chance you could post a meal plan for a day? You say 8 small meals, does that include the snacks?

[anotherharboroughfox]

As for my workout, it's not properly sorted or anything but it generally involves loads of compound lifts (working multiple areas in one) rather than doing millions of individual lifts which'd a) take all day and b) apparently not work as well. Just a load of squats, deadlifts, bench presses, pull ups and chin ups etc. I need to properly sort out which days to do them but yeah, it's almost there.

Building up Muscular strength and bulk: low repetitions high weight.

Building up Muscular endurance and tone: high repetitions, low weight.

[21st Century Fox]

Cheers for that, very helpful.

Any chance you could post a meal plan for a day? You say 8 small meals, does that include the snacks?

Yeah that includes snacks, its just so you don't load all our nutrition into big meals and have hours and hours in of nothing between, so instead you're basically drip feeding your body. You can include a protein shake as a small meal.

Breakfast like I said you want to definitely go with porridge as its a really good source of slow releasing carb and coupled with fruit its a near perfect way to start a day off. You could also go with scrambled eggs but remember to follow it with carbs.

You want a light snack before you work out so some protein with some brown bread and a banana or a protein shake with some porridge oats (if you aren't sick of them by then )

Keep well hydrated all day, especially during working out. Its surprising how you can forget to drink enough water then you aren't really thinking about it.

After working out you want to grab a protein shake asap. Again you could add some porridge oats ( ) and you can grab a few slices of white or best of both bread.

A bag of nuts (not salted) is always a handy snack.

Your main meal should contain a good source of protein and balance of carbs so obviously chicken, turkey, tuna is excellent. Rice and pasta remember to go wholewheat, it tastes the same but just takes a little longer to cook. Sweet potatoes are also really good.

Scrambled eggs are a good later on meal/snack, four eggs or more but remember to leave out all but one of the yolks, as they're just fat.

And the cottage cheese about 30 minutes before bed for the casein.

So long as you generally remember to eat something within a 3 hour period you can't really go wrong. I wouldn't get too hung up with rigourous meal plans just find enough things that are rich in protein that you enjoy and mix it up now and again for snacks.

If you find you aren't putting on enough muscle or bulk after a while you probably need to look at your calorie intake and throw in some more peanut butter (nothing thats bulked out with lots of vegetable oils that sort of thing though) and oily fish that sort of thing. There are alot of supplements for gaining weight but can easily do it with a decent diet.

[Ozwin]

You are actually amazing. Really appreciate it.

Payday friday so I'll start it all off then.

I've tried protein shakes before and I just can't down them haha, I've tried Banana and Chocolate Mint and they were both disgusting. If there's one out there that's universally well liked then please tell me.

[m00nie]

You are actually amazing. Really appreciate it.

Payday friday so I'll start it all off then.

I've tried protein shakes before and I just can't down them haha, I've tried Banana and Chocolate Mint and they were both disgusting. If there's one out there that's universally well liked then please tell me.

get an unflavouredone... then add the flavour you like.. either milkshake powder or flavourings.. just like amilkshake then, the less liquid the thicker the shake..

[21st Century Fox]

You are actually amazing. Really appreciate it.

Payday friday so I'll start it all off then.

I've tried protein shakes before and I just can't down them haha, I've tried Banana and Chocolate Mint and they were both disgusting. If there's one out there that's universally well liked then please tell me.

http://www.bodyshapersfitness.com/

http://www.myprotein.com/uk/

These two places are pretty good for supplements because they have user reviews.

Phd is a good brand, they actually taste decent.

Also forgot to note you might want to add something like dextrose (its dirt cheap) to your post workout shake, its a naturally occurring sugar which is a good fast acting carb.

Hope that helps, its not extensive but it should be a good start.

[Ozwin]

get an unflavouredone... then add the flavour you like.. either milkshake powder or flavourings.. just like amilkshake then, the less liquid the thicker the shake..

I'd never thought of that. Bit of Nesquick and I'd be sorted.

And cheers again 21st, I'm going to keep a little diary type thing to track my progress.

[Len Finsbury]

Bulking up is the easy bit.

Eat as much as you can but make your you get plenty of protein.

It's cutting where the hard work starts.

[Charl91]

Yeah, I'v been going to the gym for 5 years now. I can bulk up no problem, though probably because my diet consists mainly of meat. Burning fat is much more of a pain for me; I can do it, but it involves a lot of effort.

[Ozwin]

I'm not the biggest meat eater which I don't think has helped me over the years.

I am 10.5 stone though so I'm not anorexic or anything haha.

[FoxesAreBlue]

I know a lot of people absolutely swear by taking on a shed load of protein after working out - and it's true, your body will be Hungary for it to rebuild and repair the muscles that have reached overload during the workout.

However, beware as protein cannot be stored by the body in either the muscles or liver (like carbs are) and any excess is converted to adipose tissue (fat) and stored under the skin. Like normal fat

[Dr The Singh]

Ask Jodie Marsh!!

[Raj]

Wheres Tommy G?

He was the resident Gym Goer and muscle head!

Theres no easy way mate....just horse steroids!!!

[Dr The Singh]

Wheres Tommy G?

He was the resident Gym Goer and muscle head!

Theres no easy way mate....just horse steroids!!!

He's too busy training Jodie Marsh!!

[dave the caveman]

A lot of what 21st said is debatable really. SOme people swear by 8 meals a day, others don't think it matters. I dont think it matters. Some people say carbs are important, others don't think you need any. I eat rice pudding and whey for breakfast and add a little maltodextrine to my post workout shake and I'm done with carbs for the day (i work out in the morning).

Ultimately if you're only 10.5 stone you need to be worried less by what you're eating and more by how much.

[Ozwin]

I think I should change what I'm eating anyway. A diet that consists of crisps, fizzy pop, one proper meal a day and other general crap isn't great is it haha?

People are always saying they can't beleive I'm so slim because the amount of shit I eat on my breaks at work is ridiculous. If I change it now, it'll save me money too.

This Maltodextrine, what is it exactly and should I be interested?

[Miquel The Work Geordie]

Gayest thread ever.