socal57che
Active Member
and if you wait til your hungry to eat it's too late. start a meal schedule and stick with it.
Bodybuilding advice - please
- Thread starter speg
- Start date
speg
Active Member
Ok... Thanks for all the help/tips. I am gonna start eating much more.. that was obviously my problem.. and im gonna start training with really heavy weights. Once I start having too easy of a time with the ones i've got then i'll bite the bullet for the gym membership.
I learned that I need like 3-5 grams of carbs per lb of my bodyweight and 1-1.5 grams of protein per lb of my bodyweight.... which needless to say is a lot of food that i've gotta start eating... im going shopping tomorrow to pick up some stuff.. I am praying I can eat on less than 70 dollars a week..... cause if not... I wont be having much fun with all my lady friends =c(
Some foods I have written down that I plan on getting are:
Cottage Cheese <-- hate it.. but i'll do whatever it takes.
Fish? Not sure what kinda fish i'll get... I already eat a lot of tuna (which I hate).
Turkey Burgers <-- I figure making a burger with wheat bread will kill two birds with one stone.
Oatmeal
Wheat Bread
Chicken
[hr]
Apples
Eggs
Skim Milk
If you have suggestions on other foods that'll help increase my carbs/protein heavily and not gross me out too badly... i'd like to hear them
I love eating oysters and i've been eating lots of those too... plus I have the protein shake that i'll be using twice a day now....
So I weigh 165 lbs during the day and 161 in the morning.. Looks like i'll need about 550 carbs or so per day and 165 grams of protein a day.. im still not sure about how many calories I need.. but I figure if im eating that much food in a day then im surely at least getting how many i'll need... (hopefully! LOL).
I learned that I need like 3-5 grams of carbs per lb of my bodyweight and 1-1.5 grams of protein per lb of my bodyweight.... which needless to say is a lot of food that i've gotta start eating... im going shopping tomorrow to pick up some stuff.. I am praying I can eat on less than 70 dollars a week..... cause if not... I wont be having much fun with all my lady friends =c(
Some foods I have written down that I plan on getting are:
Cottage Cheese <-- hate it.. but i'll do whatever it takes.
Fish? Not sure what kinda fish i'll get... I already eat a lot of tuna (which I hate).
Turkey Burgers <-- I figure making a burger with wheat bread will kill two birds with one stone.
Oatmeal
Wheat Bread
Chicken
[hr]
Apples
Eggs
Skim Milk
If you have suggestions on other foods that'll help increase my carbs/protein heavily and not gross me out too badly... i'd like to hear them
I love eating oysters and i've been eating lots of those too... plus I have the protein shake that i'll be using twice a day now....So I weigh 165 lbs during the day and 161 in the morning.. Looks like i'll need about 550 carbs or so per day and 165 grams of protein a day.. im still not sure about how many calories I need.. but I figure if im eating that much food in a day then im surely at least getting how many i'll need... (hopefully! LOL).
speg
Active Member
One last question... since im going to switch exercising to 4 times a week.. monday arms, tuesday legs, friday arms, saturday legs....... on the days in between do I still eat all that food even though im not exercising at all? Or can I eat less food? Lemme know please! Tomorrow im going to the store and buying this stuff im very excited.. I finally get to eat food!
im very excited.. I finally get to eat food!
matty0h_52
Member
Originally Posted by Speg
One last question... since im going to switch exercising to 4 times a week.. monday arms, tuesday legs, friday arms, saturday legs....... on the days in between do I still eat all that food even though im not exercising at all? Or can I eat less food? Lemme know please! Tomorrow im going to the store and buying this stuff im very excited.. I finally get to eat food!
I think you should refine your work out alot more. i see your working arms twice a week,But you have to remember arms are a secondary muscle that is ingaged in every workout. Take bench for example, your tri's lats and front Delts are ingaged. Take back. Every back excersise is going to ingage your Bi's. I think you should re-think it again.
If you want to hit the 70$ mark i would stick to tuna, chicken
[hr]
and salmon. eegs. Veggies (oh yeah i didnt see that on your list) You can buy a bag of brocclie and coliflower and just boil it for the week. One bag is like 2 days worth. rember if it tast plain and gross your on the right path. And frute. Bannanas for the potasium, apples, melon anything. Salad. heres the best on get some salad can of tuna bam tuna salad. Its awsome. Great fast meal. Put it in a huge ziploc bag. Oh and dont forget to stay with it. Who cares if people are goofing on you about not wanting to eat candies and cakes and go out and pork out at a all you can eat place. There just jelous that they dont have the determination that you have. Stick with it bro it will turn out in the end.
One last question... since im going to switch exercising to 4 times a week.. monday arms, tuesday legs, friday arms, saturday legs....... on the days in between do I still eat all that food even though im not exercising at all? Or can I eat less food? Lemme know please! Tomorrow im going to the store and buying this stuff
im very excited.. I finally get to eat food!I think you should refine your work out alot more. i see your working arms twice a week,But you have to remember arms are a secondary muscle that is ingaged in every workout. Take bench for example, your tri's lats and front Delts are ingaged. Take back. Every back excersise is going to ingage your Bi's. I think you should re-think it again.
If you want to hit the 70$ mark i would stick to tuna, chicken
[hr]
and salmon. eegs. Veggies (oh yeah i didnt see that on your list) You can buy a bag of brocclie and coliflower and just boil it for the week. One bag is like 2 days worth. rember if it tast plain and gross your on the right path. And frute. Bannanas for the potasium, apples, melon anything. Salad. heres the best on get some salad can of tuna bam tuna salad. Its awsome. Great fast meal. Put it in a huge ziploc bag. Oh and dont forget to stay with it. Who cares if people are goofing on you about not wanting to eat candies and cakes and go out and pork out at a all you can eat place. There just jelous that they dont have the determination that you have. Stick with it bro it will turn out in the end.
maxalmon
Active Member
I went thru this a couple of years ago, same routine as yours. A lot of it simply depends on genetics, are you a meso, ecto, or indo body type? Some people just can't bulk up because of their body type, aways lean and defined....Cut the cardio out or limit it, running will reduce body weight, simply a physical reaction that the body wants to make things easier and a lighter frame is easier to move. Ketosis might have something to play with this, the body is starved for energy and the first thing it consumes is tissue. You might be consuming too much protein, common mistake, try more of a blanced blend of carbs and protein, try going to 5-8 meals a day. I used to be huge, 5'6, 180 lbs, 29"waist etc...But I broke my neck along with some other important body parts, so now I'm limited to basic lifting.
matty0h_52
Member
Originally Posted by maxalmon
I went thru this a couple of years ago, same routine as yours. A lot of it simply depends on genetics, are you a meso, ecto, or indo body type? Some people just can't bulk up because of their body type, aways lean and defined....Cut the cardio out or limit it, running will reduce body weight, simply a physical reaction that the body wants to make things easier and a lighter frame is easier to move. Ketosis might have something to play with this, the body is starved for energy and the first thing it consumes is tissue. You might be consuming too much protein, common mistake, try more of a blanced blend of carbs and protein, try going to 5-8 meals a day. I used to be huge, 5'6, 180 lbs, 29"waist etc...But I broke my neck along with some other important body parts, so now I'm limited to basic lifting.
Dang were you doing squats with that 29in wast? Na just playing how did you brake your neck?
I went thru this a couple of years ago, same routine as yours. A lot of it simply depends on genetics, are you a meso, ecto, or indo body type? Some people just can't bulk up because of their body type, aways lean and defined....Cut the cardio out or limit it, running will reduce body weight, simply a physical reaction that the body wants to make things easier and a lighter frame is easier to move. Ketosis might have something to play with this, the body is starved for energy and the first thing it consumes is tissue. You might be consuming too much protein, common mistake, try more of a blanced blend of carbs and protein, try going to 5-8 meals a day. I used to be huge, 5'6, 180 lbs, 29"waist etc...But I broke my neck along with some other important body parts, so now I'm limited to basic lifting.
Dang were you doing squats with that 29in wast? Na just playing how did you brake your neck?
speg
Active Member
Yeah I eat veggies too.... Every single thing im eating I H A T E... except the oysters... I love those things I have never been a fan of sweet foods though... like chocolates/cakes/pies/cookies have never interested me in the least. My shopping list only ended up costing me around 50 bucks today.. was a couple of specials going on with the stuff I wanted! I couldnt find that molt o mix stuff or wahtever though.. I wanted to get it because there are huge carbs in it.... oh well
I have never been a fan of sweet foods though... like chocolates/cakes/pies/cookies have never interested me in the least. My shopping list only ended up costing me around 50 bucks today.. was a couple of specials going on with the stuff I wanted! I couldnt find that molt o mix stuff or wahtever though.. I wanted to get it because there are huge carbs in it.... oh well
maxalmon
Active Member
Yeah, it's loaded with carbs but it's refined sugar, I think...Stay away from the processed sugars and go more for grains..... I broke my neck on one of those stupid "Pocket Bikes", me and my neighbor went for a quick ride around our neighborhood, one neighbors street light was out and he had a pile of landscape rocks delivered and they were in the road, (I don't remember anything that happened) They said I hit the pile of rocks, launched strait up in the air, came down on my rightside face, brusied brain, swollen brain, crushed the right side of my face, broken clavical, broken neck, massive memory problems etc.... Anyway.......Watch the sugar content of the foods your eating, very critical...Yogurt is the worst item on the market, a 4oz container has 32 grams of SUGAR thats almost an ounce of sugar........
J
jdragunas
Guest
RICE CAKES!!! those have a lot of carbs, and are very low in sugar and fat. Rice is also good for carbs.
Watch how much canned tuna you eat, because it has more magnesium than you should be intaking. Try going for fresh.
speg, like i said, you should really not work out a muscle group until it's not very sore anymore. So if you work out biceps and triceps on mon, and they're still sore wed, don't work them out again until thur, so they have more time to repair the damage. otherwise, you're defeating the purpose.
Watch how much canned tuna you eat, because it has more magnesium than you should be intaking. Try going for fresh.
speg, like i said, you should really not work out a muscle group until it's not very sore anymore. So if you work out biceps and triceps on mon, and they're still sore wed, don't work them out again until thur, so they have more time to repair the damage. otherwise, you're defeating the purpose.
speg
Active Member
Originally Posted by jdragunas
speg, like i said, you should really not work out a muscle group until it's not very sore anymore. So if you work out biceps and triceps on mon, and they're still sore wed, don't work them out again until thur, so they have more time to repair the damage. otherwise, you're defeating the purpose.
I actually already took that advice. If im sore I wont be working out... I did some big squats/leg presses tuesday and my legs are still sore. Not pain.. but discomfort.... I learned that pain is bad but discomfort is normal! lol
Here is what i've eaten so far today...
(yes im keeping a log)
Whey protein shake w/1 cup whole milk
--
Shredded Wheat cereal
1 cup skim milk
--
2 peanut butter & jelly sandwiches on 15 grain wheat bread
1/2 cup of apple sauce
--
a peach
--
a can of split pea and ham soup
a banana
-- Thats it so far... Comes out to 2080 calories, 304 carbs, 98 protein.. and its 1:20pm right now. I am taking this hot chick out for chinese in a couple hours... so i'll be eating again then.. though it'll be hard to determine what im getting out of the meal.. then i'll be coming home and probably having another meal which a lot of carbs and then drinking another protein shake... Sound good so far? Too much? Too little? Lemme know!
speg, like i said, you should really not work out a muscle group until it's not very sore anymore. So if you work out biceps and triceps on mon, and they're still sore wed, don't work them out again until thur, so they have more time to repair the damage. otherwise, you're defeating the purpose.
I actually already took that advice. If im sore I wont be working out... I did some big squats/leg presses tuesday and my legs are still sore. Not pain.. but discomfort.... I learned that pain is bad but discomfort is normal! lol
Here is what i've eaten so far today...
(yes im keeping a log)
Whey protein shake w/1 cup whole milk
--
Shredded Wheat cereal
1 cup skim milk
--
2 peanut butter & jelly sandwiches on 15 grain wheat bread
1/2 cup of apple sauce
--
a peach
--
a can of split pea and ham soup
a banana
-- Thats it so far... Comes out to 2080 calories, 304 carbs, 98 protein.. and its 1:20pm right now. I am taking this hot chick out for chinese in a couple hours... so i'll be eating again then.. though it'll be hard to determine what im getting out of the meal.. then i'll be coming home and probably having another meal which a lot of carbs and then drinking another protein shake... Sound good so far? Too much? Too little? Lemme know!
J
jdragunas
Guest
you should also start paying attention to your sugars. When you take in sugars, because it's a simple-compounded carb, your body processes those before your normal carbs. So if you're eating a lot of sugars, your body's going to store the carbs that aren't being processed, and that'll gain you some fat. Keep count of your sugars. I limit myself to 40g's of sugar, and 15g's of fat daily (but i'm also trying to lose fat and tone rather than bulk).
other than that, it sounds pretty good. Just another fyi, your body can only handle about 25-30g's of protein at a time, so taking in more that that in a sitting is useless.
other than that, it sounds pretty good. Just another fyi, your body can only handle about 25-30g's of protein at a time, so taking in more that that in a sitting is useless.
matty0h_52
Member
Originally Posted by jdragunas
you should also start paying attention to your sugars. When you take in sugars, because it's a simple-compounded carb, your body processes those before your normal carbs. So if you're eating a lot of sugars, your body's going to store the carbs that aren't being processed, and that'll gain you some fat. Keep count of your sugars. I limit myself to 40g's of sugar, and 15g's of fat daily (but i'm also trying to lose fat and tone rather than bulk).
other than that, it sounds pretty good. Just another fyi, your body can only handle about 25-30g's of protein at a time, so taking in more that that in a sitting is useless.
I belive that numbers 4-50 in one sitting. Taken over a period of at least 30min to 45. I think the 20-30 rule applies if say you take a protein shake and chug it. You bady will poop/ and or pee out 30percent of it. but i may be wrong seeing as i cant find the article now. But i do know that my first meal consists of 7eeg whites and 2 cups of plain oat meal (with rasins) and frute and thats close to 40g in eggs right there. Interesting im going to look into this further.
you should also start paying attention to your sugars. When you take in sugars, because it's a simple-compounded carb, your body processes those before your normal carbs. So if you're eating a lot of sugars, your body's going to store the carbs that aren't being processed, and that'll gain you some fat. Keep count of your sugars. I limit myself to 40g's of sugar, and 15g's of fat daily (but i'm also trying to lose fat and tone rather than bulk).
other than that, it sounds pretty good. Just another fyi, your body can only handle about 25-30g's of protein at a time, so taking in more that that in a sitting is useless.
I belive that numbers 4-50 in one sitting. Taken over a period of at least 30min to 45. I think the 20-30 rule applies if say you take a protein shake and chug it. You bady will poop/ and or pee out 30percent of it. but i may be wrong seeing as i cant find the article now. But i do know that my first meal consists of 7eeg whites and 2 cups of plain oat meal (with rasins) and frute and thats close to 40g in eggs right there. Interesting im going to look into this further.
J
jdragunas
Guest
most bodies can only handle about 28 g's. May be a few more or less, depending on your body, and how much you need. I probably only can handle about 22 or so, because i'm pretty small... my hubby can probably process about 30 because he's so big.
speg
Active Member
So far t he biggest protein meal i'd had was the peanutbutter and jelly sandwiches on wheat bread which adds up to 32g of protein...so im safe so far....
This thing I have says 1 lb of chicken is 42g of protein.. so its not a good idea to eat a lb of chicken in a whole sitting huh? Im feeling so fat already..... I hate eating like this
This girl told me that if I start getting fat she is gonna stop hanging out with me.... and I told her thats fine.. because when I get all sexy lookin after I re-lose the fat.. she'll have no chance with me! lol
This thing I have says 1 lb of chicken is 42g of protein.. so its not a good idea to eat a lb of chicken in a whole sitting huh?
Im feeling so fat already..... I hate eating like this
This girl told me that if I start getting fat she is gonna stop hanging out with me.... and I told her thats fine.. because when I get all sexy lookin after I re-lose the fat.. she'll have no chance with me! lol
J
jdragunas
Guest
lmao, that's a good one. Confidence is a great virtue!!!
matty0h_52
Member
Originally Posted by Speg
I actually already took that advice. If im sore I wont be working out... I did some big squats/leg presses tuesday and my legs are still sore. Not pain.. but discomfort.... I learned that pain is bad but discomfort is normal! lol
Here is what i've eaten so far today...
(yes im keeping a log)
Whey protein shake w/1 cup whole milk
--
Shredded Wheat cereal
1 cup skim milk
--
2 peanut butter & jelly sandwiches on 15 grain wheat bread
1/2 cup of apple sauce
--
a peach
--
a can of split pea and ham soup
a banana
-- Thats it so far... Comes out to 2080 calories, 304 carbs, 98 protein.. and its 1:20pm right now. I am taking this hot chick out for chinese in a couple hours... so i'll be eating again then.. though it'll be hard to determine what im getting out of the meal.. then i'll be coming home and probably having another meal which a lot of carbs and then drinking another protein shake... Sound good so far? Too much? Too little? Lemme know!
sounds like your on your way except i think your protein intake is a little high. you eating every 2-3 hours? What time do you start eating. what time do you finish?
"the RDA for those engaged in strength training should be about 1.7 - 1.8 grams of protein per kilogram of body mass per day". Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 - 3.3 grams of protein per kilogram of bodyweight.
straight from the source. A kilogram is equivalent to 2.205 pounds
I think you should take this info and spread you meals out evenly over 6 meals.
I actually already took that advice. If im sore I wont be working out... I did some big squats/leg presses tuesday and my legs are still sore. Not pain.. but discomfort.... I learned that pain is bad but discomfort is normal! lol
Here is what i've eaten so far today...
(yes im keeping a log)
Whey protein shake w/1 cup whole milk
--
Shredded Wheat cereal
1 cup skim milk
--
2 peanut butter & jelly sandwiches on 15 grain wheat bread
1/2 cup of apple sauce
--
a peach
--
a can of split pea and ham soup
a banana
-- Thats it so far... Comes out to 2080 calories, 304 carbs, 98 protein.. and its 1:20pm right now. I am taking this hot chick out for chinese in a couple hours... so i'll be eating again then.. though it'll be hard to determine what im getting out of the meal.. then i'll be coming home and probably having another meal which a lot of carbs and then drinking another protein shake... Sound good so far? Too much? Too little? Lemme know!
sounds like your on your way except i think your protein intake is a little high. you eating every 2-3 hours? What time do you start eating. what time do you finish?
"the RDA for those engaged in strength training should be about 1.7 - 1.8 grams of protein per kilogram of body mass per day". Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 - 3.3 grams of protein per kilogram of bodyweight.
straight from the source. A kilogram is equivalent to 2.205 pounds
I think you should take this info and spread you meals out evenly over 6 meals.
matty0h_52
Member
Something else pritty interesting to read
What we do know is that based on a 2000 calorie diet, our ancestors consumed 200 to 250 grams of protein a day, mostly from meat. That's 40-50% of their diet. Man has only been around 8 to 10.000 years, evolution has not changed our metabolism significantly in that time-frame, which suggests that consuming at least 250 grams per day, and depending on caloric intake, more protein per day (40-50%) is not life-threatening, but instead considerably healthier than the current western diet. On top of that we ate more unsaturated fats (which suggests part of that protein came from fish or plants instead of from potatoe chips and anything deep fried ) and took in roughly more than 10 times the amount of Vitamin C (so supplementing 400 mg on the day is not a bad thing). So far our sedentary lifestyle and adapted diet has given us little more than increase cardiovascular problems and obesity. So I think in retrospect these myths about kidney problems seem rather mild.
What we do know is that based on a 2000 calorie diet, our ancestors consumed 200 to 250 grams of protein a day, mostly from meat. That's 40-50% of their diet. Man has only been around 8 to 10.000 years, evolution has not changed our metabolism significantly in that time-frame, which suggests that consuming at least 250 grams per day, and depending on caloric intake, more protein per day (40-50%) is not life-threatening, but instead considerably healthier than the current western diet. On top of that we ate more unsaturated fats (which suggests part of that protein came from fish or plants instead of from potatoe chips and anything deep fried
) and took in roughly more than 10 times the amount of Vitamin C (so supplementing 400 mg on the day is not a bad thing). So far our sedentary lifestyle and adapted diet has given us little more than increase cardiovascular problems and obesity. So I think in retrospect these myths about kidney problems seem rather mild.