Gym thread.

[PaulMacC]

someone sticky this.

I need to know how to eat more, I'm eating 2500cal a day but I wanna bump it up to 3000cal. My metabolism is sky high and really without eating that much I cant get serious gains but I feel so full. Any tips.

[Wig44.]

Calorie dense foods. Whole milk with meals. While fat is filling (more so than carbohydrates) stop removing it from your food. Cut out calorie sparse, filling foods, like vegetables (not like they are doing you any good) and high fibre foods like bran which just damages your gut.

If you think you need vegetables, the vitamins and minerals are not very bioavailable at all, and the antioxidants in them are likely shortening your lifespan: http://www.ncbi.nlm.nih.gov/pubmed/20350594

Eat eggs everyday to replace micronutrients you may have lost (not many to be honest) by dropping veg. 2500 calories really isn't much. Since you are obviously not going to be eating this way for a huge period of time you shouldn't worry about eating some junk. Example: white bread is 100 calories a slice (medium thickness) add butter and peanut butter, make sandwiches and a pint or two of whole milk to drink and you can be somewhere around 800-1000 calories from that alone. Beef and lamb mince are good. I can easily get 1000 calories from beef or lamb mince alone, and I can add a further several hundred calories in pasta or spaghetti, can have eggs too which adds more. I'll think of some better examples when my brain is working properly (e.g not 2 am).

[PaulMacC]

Calorie dense foods. Whole milk with meals. While fat is filling (more so than carbohydrates) stop removing it from your food. Cut out calorie sparse, filling foods, like vegetables (not like they are doing you any good) and high fibre foods like bran which just damages your gut.

If you think you need vegetables, the vitamins and minerals are not very bioavailable at all, and the antioxidants in them are likely shortening your lifespan: http://www.ncbi.nlm.nih.gov/pubmed/20350594

Eat eggs everyday to replace micronutrients you may have lost (not many to be honest) by dropping veg. 2500 calories really isn't much. Since you are obviously not going to be eating this way for a huge period of time you shouldn't worry about eating some junk. Example: white bread is 100 calories a slice (medium thickness) add butter and peanut butter, make sandwiches and a pint or two of whole milk to drink and you can be somewhere around 800-1000 calories from that alone. Beef and lamb mince are good. I can easily get 1000 calories from beef or lamb mince alone, and I can add a further several hundred calories in pasta or spaghetti, can have eggs too which adds more. I'll think of some better examples when my brain is working properly (e.g not 2 am).
Alright thank you +rep
To be honest I've been avoiding taking a lot of fat in lately although since my bf% is around 8-9% I really shouldnt worry about it, as long as I eat cleanly enough I shouldnt get fat anyway, right?

[Niall!]

Why do people do this to themeselves, skinny boys are best boys

[PaulMacC]

Why do people do this to themeselves, skinny boys are best boys
shut up and go back to doing your curls, tri-extensions and bench press on the squat rack

[Niall!]

Yeah no. I don't do any of that ****. Don't need a gym to stay in shape, running after college for an hour and doing situps and pressups does me just fine thanks.

[Wig44.]

Alright thank you +rep
To be honest I've been avoiding taking a lot of fat in lately although since my bf% is around 8-9% I really shouldnt worry about it, as long as I eat cleanly enough I shouldnt get fat anyway, right?

Taking in more calories than you burn makes you gain weight. Being in a caloric surplus is a better environment for building muscle than being in a deficit. Eating fat doesn't make you fat. Anyway, someone like you needs a bit more fat on their frame. Most average members of the public who aren't into bodybuilding etc would appreciate a muscular physique with around 10% bodyfat, plus any fat gains now can be sorted out later once you've added the muscle. I guarantee you won't end up worse than you start.

[Zak]

I like the idea of this thread Paul, always like people who 'gym it up'. :P

As Wig44. said I also use eggs, I have my own chickens so I get three eggs a day which I "try" and eat for breakfast. I also found that a protein shake here and there doesn't go a miss. I've not been working out much recently, been so busy with coursework, plan to work-out tomorrow, in my house. Not pro enough for gym yet :( ;)

[PaulMacC]

Taking in more calories than you burn makes you gain weight. Being in a caloric surplus is a better environment for building muscle than being in a deficit. Eating fat doesn't make you fat. Anyway, someone like you needs a bit more fat on their frame. Most average members of the public who aren't into bodybuilding etc would appreciate a muscular physique with around 10% bodyfat, plus any fat gains now can be sorted out later once you've added the muscle. I guarantee you won't end up worse than you start.
I know that eating fat doesn't make you fat, it just has a higher calorie count than carbs/protein. Would you recommend ditching semi-skimmed variants of dairy products too?

[Soy]

if you really think your metabolism is abnormal you should get a blood test it leads to loadsa problems like thyroid gland issues and that

just eat and lift dont overcomplicate what your doing

i dont think you get what clean bulking is though
its just a broscience word for eating around 500 cals more than maintenence dirty is like 1k+
clean doesn't mean not eating junk etc
just eat balanced


Why do people do this to themeselves, skinny boys are best boys

lol *REMOVED*

Edited by HotelUser (Forum Super Moderator): Please do not post offensive content as such, thanks.

[Niall!]

Reported.

[Arch]

I believe your metabolism is at its slowest whilst sleeping, so try eating before bed (not a full meal),
i might be mistaken but i think thats right

[Soy]

if your finding eating loads hard (endoalldaybaby) maybe eat more high cal fast food
nutritional values in angus burgers from BK dont seem that bad doubt you'd get many biological proteins in that meat though lmao


Reported.

lool hit a nerve

[PaulMacC]

if your finding eating loads hard (endoalldaybaby) maybe eat more high cal fast food
nutritional values in angus burgers from BK dont seem that bad doubt you'd get many biological proteins in that meat though lmao

Nah I can easily eat 3000kcal, with around half of it coming from liquids though. Does this matter?

[Zak]

I thought this was quite high for pasta


A typical serving of pasta contains about 800-1000 calories.

Taken from here (http://www.gainingweight.info/healthy-high-calorie-foods-to-gain-weight/#comments) :)

[PaulMacC]

I thought this was quite high for pasta



Taken from here (http://www.gainingweight.info/healthy-high-calorie-foods-to-gain-weight/#comments) :)
Really, I eat pasta for lunch everyday although I thought it was like 300-400 calories a serving.

[PaulMacC]

http://i56.tinypic.com/33f6ja1.png
There is my dietary goals. However, I'm not sure how to plan my meals to get this exactly right. That is a 30% protein, 50% carb, 20% fat diet. But I mean how do I even plan meals to max this out. Its so confusing. Previously I was just eating to get 2500 calories but now im confused o_O

[Niall!]

if your finding eating loads hard (endoalldaybaby) maybe eat more high cal fast food
nutritional values in angus burgers from BK dont seem that bad doubt you'd get many biological proteins in that meat though lmao



lool hit a nerve

Nope, I just dislike people who judge people on their looks. Of course pretty/ugly is fine you can't really change that. Skinny/built is a choice. I personally find skinniness to suit my type of clothing. The fact I've been skinny all my life is probably something to do with it. So before you go on a rant about being a manly man please shut up and think about others.

[PaulMacC]

I'm switching my routine up a small amount, seeing as I'm a beginner and seeing as your body grows like a weed during the beginning, I was wondering what you guys thought of this. I'm doing a full body routine, twice a week.

Squat (3x12)
SLDL (3x10)
Bench (3x8)
OHP (3x8)
Pulldowns (3x8-12)
Hammer Curls (3x8-12)
Pushdowns (3x8-12)
Calf Raises (3x10)

[Soy]

Nope, I just dislike people who judge people on their looks. Of course pretty/ugly is fine you can't really change that. Skinny/built is a choice. I personally find skinniness to suit my type of clothing. The fact I've been skinny all my life is probably something to do with it. So before you go on a rant about being a manly man please shut up and think about others.

haha lol insecure




I'm switching my routine up a small amount, seeing as I'm a beginner and seeing as your body grows like a weed during the beginning, I was wondering what you guys thought of this. I'm doing a full body routine, twice a week.

Squat (3x12)
SLDL (3x10)
Bench (3x8)
OHP (3x8)
Pulldowns (3x8-12)
Hammer Curls (3x8-12)
Pushdowns (3x8-12)
Calf Raises (3x10)

Sounds good man aslong as your eating and lifting heavy youl grow

[PaulMacC]

haha lol insecure




Sounds good man aslong as your eating and lifting heavy youl grow
Decided to abbreviate it even more. Here's what I did today. I'm doing this three days a week now, then when it gets tough lowering it to two. Going to pack on about 5KG a week to squat/dead and probably 2.5KG a week to the bench. 1KG to OHP and Pulldowns/Crunches are double progression.

Squat
20KG x 8
25KG x 12
25KG x 12
25KG x 12

Overhead Press
15KG x 6
17.5KG x 8
17.5KG x 8
17.5KG x 8

Deadlift
20KG x 6
25KG x 10
25KG x 10
25KG x 10

Pulldowns
15KG x 8
15KG x 8
15KG x 8

Barbell Bench Press
20KG x 6
25KG x 10
25KG x 10

Crunches
10
10

[Nemo]

gonna join my local gym tomorrow. only gonna treadmill it up though since my arms are dead from martial arts on wednesday eurgh.

[PaulMacC]

gonna join my local gym tomorrow. only gonna treadmill it up though since my arms are dead from martial arts on wednesday eurgh.
dont treadmill, you are already skinny.

[Nemo]

dont treadmill, you are already skinny.
Am not that skinny, id consider myself like dead normal. But thing is, i wanna increase my stamina, know any other ways to do that then? Right now its pathetic :P

wanna start boxing, but gonna train up my stamina and pump up a bit before i do

[PaulMacC]

Am not that skinny, id consider myself like dead normal. But thing is, i wanna increase my stamina, know any other ways to do that then? Right now its pathetic :P

wanna start boxing, but gonna train up my stamina and pump up a bit before i do
Then do Cardio and eat a tonne. So you dont get super skinny.

[Nemo]

Then do Cardio and eat a tonne. So you dont get super skinny.
Which is why im gonna hit the treadmill, and yeah gonna start eating a lot more

[PaulMacC]

Niamh, follow Mark Rippetoes advice on bulking. I'm sure other members here will tell you the same thing


You are going to need to eat like mad. Unless you eat junk food and drink Coke and Pepsi constantly, you don't eat enough. As Mark Rippetoe said, he tells his kids that they have to drink a gallon of whole milk each day and get kicked out of an all-you-can-eat buffet at least twice weekly.
Do you have the ability to eat 3500-4000 calories EVERY day without consuming tons of junk food? Nothing wrong with eating pizza and a double cheeseburger (or two!) every day, as long as you keep lifting hard. Dump the candy, soft drinks, donuts, cookies, etc....stuff that is high in calories with no protein or nutritive value. You want *quality* calories.
Convince Mom to buy seven pounds of the 93% ground beef, and finish off an entire Hamburger Helper box with a pound of ground beef daily, as well as 2 or 3 peanut butter and banana sandwiches and as much milk as you can stomach. Don't like hamburger helper? Go for a box of mac-n-cheese along with your ground beef, but put down 1 lb of beef and 1 box of starch per day at least. Don't like mac-n-cheese? Make a bunch of spaghetti noodles or some rice or corn and peas, baked beans, potatoes. And eat dead animal. Lots of it. Don't want to eat a pound of ground beef? EGGS! Eat them! All of them!




Here are a few easy "tricks" that I used back in the day when I was lazy and didn't need to cook for anyone but myself.


Brown 1-lb. ground beef and/or George Foreman a pound of chicken
Make a box of macaroni and cheese
Mix the 2
Get a jug of milk
Drink milk and eat the chow
Makes 2-3 meals

Hamburger Helper - oh hell yeah! Just use 2 lbs of beef, and make 3-5 meals out of it
Peanut butter and banana sandwiches + milk = bulk food extraordinaire
Egg Sandwiches = scrambled eggs + cheese + whole grain bread and salsa = YUM! Turbo charged musclechow.


Stick 4-6 eggs into a skillet, cover
Let eggs get cooked on one side
Flip it over carefully, and cook the other side
Throw it on 2 pieces of toast or bread with salsa

Buy some extra virgin olive oil and take a T of it here and there throughout the day. Great antioxidant properties, great nutritive properties, and helps you get in some healthy calories. Oddly enough, it tastes decent as well.
Keep a jar of All-natural peanut butter and a spoon with you. Eat a tablespoon every hour or 2, depending upon how many calories you need to fill in.
You get the message. Be creative. You're a skinny *******, have some fun gaining weight while us fatties eat green beans and lentils. You need calories more than you need exact super-health-type foods.

[Nemo]

Niamh, follow Mark Rippetoes advice on bulking. I'm sure other members here will tell you the same thing
Coolio, thanks. :D

[Original42]

shut up and go back to doing your curls, tri-extensions and bench press on the squat rack


Niamh, follow Mark Rippetoes advice on bulking. I'm sure other members here will tell you the same thing

Can really tell that you visit bodybuilding.com :P

But yeh nice thread.

[PaulMacC]

Can really tell that you visit bodybuilding.com :P

But yeh nice thread.
I dont, I reside on www.hardgainer.com/forums
Bodybuilding.com tends to be full of weightlifting dogma.

[Wig44.]

Good information + dramaqueens getting sucessfully trolled by a brahda = good thread.

What paul said about bodybuilding.com is true, though you could still use it for the competitive/motivational factor.

[Soy]

trollin on *REMOVED* till i die

Edited by Dean (Forum Moderator): Please do not avoid the forum filter, thanks.

[PaulMacC]

What would you guys normally eat in a day, my diet is really bland.

Breakfast
x2 Slices of Toast
Bowl of Oats/Cereal (Weetabix x2)
Pint of Orange Juice/Milk

Snack
x2 Low-fat Yogurts
Bagel
Carton of OJ/Milk

Lunch
Pasta
1 pint of milk
banana

Snack
pb&banana sandwich
pint of milk
apple

Dinner
Usually some sort of meat here, steak/tuna steak/lean beef/pork
potatoes
maybe some other vegetables
milk

Before bed snack
Brotein Shake
Brotein Bar
Apple

Usually around 3000 kcal.

[Nemo]

Still havent gone to the gym yet, costs like £50 to join or something :L maybe after xmas/when my money gets paid back

been doin pressups/situps though

[PaulMacC]

Still havent gone to the gym yet, costs like £50 to join or something :L maybe after xmas/when my money gets paid back

been doin pressups/situps though
start doing dips and pull-ups and adding weight with anything you can find

[Nemo]

start doing dips and pull-ups and adding weight with anything you can find
havent got anything to do pull ups from, rather annoying

[PaulMacC]

havent got anything to do pull ups from, rather annoying
Find a branch, do them off a door with a reverse grip. It'll hurt your hands but it'll help your grip.