PSX5Central
Non Gaming Discussions => Off-Topic => Topic started by: Titan on September 24, 2003, 02:15:01 PM
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I talked to my coach today and asked him about a weight gain diet. I don\'t want to use weight gain stuff. He suggested a lot of protein and milk shakes and stuff. I am also running and lifting while on this diet. I\'m 120 now and hoping to get it up to 140-150 by March. Any other suggestions? What foods should I eat that have protein?
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what\'s your current protein intake? I would recommend for what you\'re trying to do would be take in about 3000kcal a day, try to get 100g protein a day, take in low glycemic carbs such as whole wheats, oatmeal, oatbran and veggies. And take in about 250-300g of fat a day, but limit it to monounsaturated fats and to a lesser extent polyunsaturated fats. You can get monounsat fats through olive oil and peanut butter. I could get you a fully set up diet if you want.
Here are some quick tips though;
You can\'t gain muscle without causing hypertrophy, that is cause by a progresive overload of the cns through working out. So in other words, no workout=no muscle gain.
Try to split your calories up between 6 meals.
Eat high glycemic carbs after your workout (sugary foods) this will stop your body from creating cortisol which will eat muscle fiber.
Make sure to get enough healthy fat as it helps hormone levels, ie -test
take in plenty of h20!
Before you go to bed at night, take a protein supplement and a tb of peanut butter. Most protein supps are fast absorbing, but at night you want it to slowly digest so that you have protein throughout your sleep, the fat in peanut butter will slow down absorption.
there\'s more, but this should help.
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Titan can I ask how tall you are?
120 pounds is fully skinny right? whats that in Kgs?
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135lbs. at 5\'11" *flexes non-existant muscles*
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120pounds= about 58kg
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I\'m like 5foot 8-5 foot 9. Yeah, I\'m skinny and need to gain more weight by March. I am in the weight room 3 days a week and I\'m running. Oman, thanks for the help. You\'ve been very helpful.
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you could also try a HST program, it\'s the latest science in body building. HST stands for Hypertrophy Specific Training. Search google for some routines, as it\'s too intensive for me to type out and all.
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How about fat people with man boobs? How do they get rid of that? And the huge gut sticking over the pants?
:(
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Want to gain weight the easy way… well let me introduce you to my very own Fu£k All plan diet.
Which is
Beer
Playstation
Pizza
it should turn you into a lard @ss in no time :D.
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Theoman, do you know of any supplements that actually slow down your metabolism or change the way your body processes foods?
Might be a stupid question but considering there are supplements that can speed it up you\'d think there would also be the reverse.
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Hmmm.... why would you want to slow it down? IF you aren\'t gaining weight, just eat more. A fast metabolism is always a good thing, because the faster it is, the more food you can process so the more macronutrients you can take in. You can slow down absorption rates, but I don\'t know of a sup that\'ll slow down you metabolism, even if there were legal ones out there, they\'d be like taking a barbituate.
as far man titties, well the culprit can be two things;
1. Excess fat, and the only way to decrease fat is to use more calories than you take in. Whether if it\'s diet, exercise or a combination.
2. Gynecomastia aka Gyno. This is where men grow breat tissue due to increased etrogen levels, due to high soy diet, steroid use etc... Steroid use causes it because test and estrogen levels are on a feedback loop, and when you\'re on gear your body halts it\'s natural production of estro and test, because there\'s way too much in your body as it is while on steroids. When you cycle of steroids your body overcompensates with making a shit load of estrogen, thus growing man boobies. When I was on 1-AD, I cycled off and took an aromazation inhibitor that stops test from becoming estrogen so I didn\'t grow boobs. Anti-E\'s or amaramization inhibitors work to a small degree in reversing gyno, but alot of men have to have breast reduction surgery.
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I talked to my coach today
I thought it said couch. So I read on - and was like WTF. He is just going to sit and eat?
:laughing:
6\'2\'\', 150 pounds. I am a lean mean fighting, hating machine.
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Spudz is that you in your avatar?
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theoman, yeah, it just sucks cause i dont have time to just eat eat eat eat eat like you kinda have to. I mean, I eat 3 big meals a day, but thats it, its just hard when you don\'t have time to space your meals into 6.
joining a gym over summer anyway so hopefully i should have some time to take it seriously. its only accouple of months away so I was wanting to get the ball rolling now.
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Originally posted by theomen
Hmmm.... why would you want to slow it down? IF you aren\'t gaining weight, just eat more. A fast metabolism is always a good thing, because the faster it is, the more food you can process so the more macronutrients you can take in. You can slow down absorption rates, but I don\'t know of a sup that\'ll slow down you metabolism, even if there were legal ones out there, they\'d be like taking a barbituate.
as far man titties, well the culprit can be two things;
1. Excess fat, and the only way to decrease fat is to use more calories than you take in. Whether if it\'s diet, exercise or a combination.
2. Gynecomastia aka Gyno. This is where men grow breat tissue due to increased etrogen levels, due to high soy diet, steroid use etc... Steroid use causes it because test and estrogen levels are on a feedback loop, and when you\'re on gear your body halts it\'s natural production of estro and test, because there\'s way too much in your body as it is while on steroids. When you cycle of steroids your body overcompensates with making a shit load of estrogen, thus growing man boobies. When I was on 1-AD, I cycled off and took an aromazation inhibitor that stops test from becoming estrogen so I didn\'t grow boobs. Anti-E\'s or amaramization inhibitors work to a small degree in reversing gyno, but alot of men have to have breast reduction surgery.
*heads to the store to buy a bra.
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Racer, just plan meals better. Like pack up a PB&J for when you need a quick 400kcal meal, just think of what you like to eat and try to bring along something with you. I keep a case of protein bars in my car for times I can\'t get some food.
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Spudz is that you in your avatar?
Maybe, maybe not.
Some call him God.
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theoman, do protein bars really work though? I have used protein shakes before and I just can\'t stomach them. I was using a 96% whey isolate (96 g\'s of protein per 100g) which just made me feel sick and bloated. I wasn\'t really seeing any gains without using the shake so I just stopped altogether.
Come Summer Im gonna go hardcore, I just hope I can stick to it. Can you get protein tablets or creatine tablets? Something I don\'t need to taste?
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I eat protein bars before lacrosse games. I do notice a difference. I have more energy, run faster and overall more attentive.
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here\'s the low down
Most protein bars will have about 300kcal, and 25-30g of protein. The protein won\'t give you energy (well it can, but only when you have a depletion of carbs and cortisol coverts the protein to glycogen, but I won\'t get into that) What will give you energy is the simple carbs in most protein bars, there\'s usually about 20-30g of simple sugars in them, and that\'ll give you quick energy.
As for the protein, I use them as a MRP (meal replacment) when I can\'t get ahold of some good whole food. If you already have a diet where you get adequete amino acids to support cellular synthesis and cell replacement (muscle building and the replacment of dead cells) then the extra protein will be converted into glycogen (the energy for muscles) and if not used it like carbs will be stored in adipose tissue as fat. So the readers digest version is if you already take in around 1.5-2g of protein per kg of LBM you probably don\'t need much more, thus a protein bar won\'t help you much.....EXCEPT, directly after working out because the simple carbs will stop catabolism (eating of muscle by the body) and will start anabolism. The protein will help because your body will be in protein synthesis and will be hungry for the amino acids.
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Racer, I had the same problem with the protein powder. Ease your body into it. Start with 1 small scoop and gradually take more.
Hey omen, I\'ve been taking creatine tablets about 2 before practice and 2 before working out. Someone told me to make cycles like 2 weeks with creatine and 1 week without it. You heard of this?
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how many grams of creatine per tab? If your total creatine intake is over 3-5g per day your wasting it. My Exercise Physisology Profesor gave us a great article on how the body only absorbs about 3-5g per day and the rest is urinated out.
As for cycling;
Creatine is an amino acid that helps replenish Andeosine Triphosphate (ATP) ATP is the immediate energy source for muscle contraction, when your muscle runs out of ATP you reach muscle failure. So basically creatine gives you about one more rep per exercise, a very important rep. Your body adapts very well to EVERYTHING, so when it see\'s that you are intaking enough creatine to keep ATP levels high, it slows it\'s own production of creatine. Cycling keeps your body guessing as to what it should do, so it keeps on producing creatine all the time, and once you stop ingesting creatine it will over compensate by making more than normal. So if your on creatine for a month come off it for 2 weeks, if on 2months stay off 1 month etc...
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K, thanks
EDIT: one more thing, my friend told me it produces testosterone and that it will most likely give me bad side effects. Personally, I don\'t think he has a clue what he is talking about.
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He\'s wrong
Creatine Monohydrate goes into your system is passed to the liver where it becomes creatine phosphate, from there it increases ATP (the fuel for muscles) and it fills the muscle with water at the cellular level. It has zero anabolic effects, the only test level increases you\'ll see will be your natural test levels increasing because of your working out (minor increases)
Creatine Side Effects;
Dehydration
Drink plenty of water, or you\'ll get cramps. And never take it with a high ascorbic acid drink (orange juice, or citrus fruit juice) or caffiene as both will nullify the creatine.