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.
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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.
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 +repQuote:
Originally Posted by Wig44.
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?
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 rackQuote:
Originally Posted by 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.
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.Quote:
Originally Posted by PaulMacC
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 :( ;)
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?Quote:
Originally Posted by Wig44.
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
lol *REMOVED*Quote:
Originally Posted by Niall!
Edited by HotelUser (Forum Super Moderator): Please do not post offensive content as such, thanks.
Reported.
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
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 nerveQuote:
Originally Posted by Niall!
Nah I can easily eat 3000kcal, with around half of it coming from liquids though. Does this matter?Quote:
Originally Posted by Soy
I thought this was quite high for pasta
Taken from here :)Quote:
A typical serving of pasta contains about 800-1000 calories.
Really, I eat pasta for lunch everyday although I thought it was like 300-400 calories a serving.Quote:
Originally Posted by Interact
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
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.Quote:
Originally Posted by Soy
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)
haha lol insecureQuote:
Originally Posted by Niall!
Sounds good man aslong as your eating and lifting heavy youl growQuote:
Originally Posted by PaulMacC
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.Quote:
Originally Posted by Soy
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
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.Quote:
Originally Posted by NaughtyNemo
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 :PQuote:
Originally Posted by PaulMacC
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.Quote:
Originally Posted by NaughtyNemo
Which is why im gonna hit the treadmill, and yeah gonna start eating a lot moreQuote:
Originally Posted by PaulMacC
Niamh, follow Mark Rippetoes advice on bulking. I'm sure other members here will tell you the same thing
Quote:
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.
Coolio, thanks. :DQuote:
Originally Posted by PaulMacC
Quote:
Originally Posted by PaulMacC
Can really tell that you visit bodybuilding.com :PQuote:
Originally Posted by PaulMacC
But yeh nice thread.
I dont, I reside on www.hardgainer.com/forumsQuote:
Originally Posted by Original42
Bodybuilding.com tends to be full of weightlifting dogma.
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.
trollin on *REMOVED* till i die
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.
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 findQuote:
Originally Posted by NaughtyNemo
havent got anything to do pull ups from, rather annoyingQuote:
Originally Posted by PaulMacC
Find a branch, do them off a door with a reverse grip. It'll hurt your hands but it'll help your grip.Quote:
Originally Posted by NaughtyNemo