What does your diet look like? If you are that active and at a good weight already, you should be pretty trim as it is.

2/7/2006 10:42:01 AM

crew=great

2/7/2006 10:46:42 AM

there is terrible advice in this thread all around

2/7/2006 10:48:40 AM

I went to a couple people at Gold's Gym and talked to them about dieting.

I'll be eating about once every 3 hours while awake. Not big meals, not small meals. FOOD. I will use some supplements like protein as a meal once or twice a day at most. The key is to get my shit from food. Gotta eat carbs with my protein, and also cannot forget to eat greens. green = good. pasta and stuff will also be in my diet since i'm gaining weight and not losing it.

I'm changing my workout routine to 5 days a week. Each major muscle group one time per week. Since I'm adding muscle mainly I'll be doing mostly free weights and staying away from using too many machines.

When I get my workout routine down pact I'll post it here for you all to take a look at and see what you think.


oh and Noen: Like i stated before, i put on about 10-15 pounds in only 4 months of crew which brought me to ~155-157lbs. 165lbs in 6-12 months is reasonable, but I'd like it to really be around 10 months so my diet isn't effected too badly and I don't get too crazy

[Edited on February 7, 2006 at 3:40 PM. Reason : ]

2/7/2006 3:38:59 PM

Quote :

"Its not the ideal I'm arguing about. Its the method. You can also increase lean muscle mass by juicing, but no credible fitness expert is going to suggest doing that. Your body is the way it is for a reason. If you aren't building lean mass through a REGULAR, HEALTHY DIET and exercise, you should think twice about why. "

no one here is talking about juicing

relating the conditions of a genetic disease to standard heatlh is just silly, you act like there is a direct equation for how long you live based on how much you weigh

and how about the fact that putting on lean muscle makes it much easier to burn off fat? you ignored that competely along with 1000x factors

and for the third time to everyone on this thread, this guy is talking about gaining body mass and I have not see one post suggesting how many calories he should take in a day, CALORIES ARE THE ENERGY TO GROW and relate more to gaining mass then anything else

[Edited on February 7, 2006 at 5:09 PM. Reason : k]

2/7/2006 5:07:54 PM

hahaha wow the misinformation in this thread is incredible

to answer your first questions...

1. you should eat at least 1 gram of protein per pound of lean body mass not body weight
2. eat all the tuna you want just make sure its chunk light in water and you wont have any mercury poisoning problems...if you do then damn that's a lot of tuna

this whole 45 g of protein a day is complete bullshit dont listen to it

next time you need fitness advice i wouldn't come to the wolf web for help. there are plenty of other places online where you can do your own research and figure out what is the best for you. of course you will have to sift through the bullshit but i think it's pretty obvious that you have to sift through a lot of that on here.

2/7/2006 5:23:27 PM

http://t-nation.com has a shit load of information your looking for

2/7/2006 5:36:02 PM

^I'm a frequent lurker of T-Nation

2/7/2006 5:56:53 PM

Quote :

"I will use some supplements like protein as a meal once or twice a day at most."

Protein was never meant as a meal replacement, and can never replace the value of a balanced meal.

2/7/2006 6:01:06 PM

^^ you and me both, I just ordered some stuff from them

2/7/2006 7:42:28 PM

Hey, I've been successful putting on weight the last couple months, here's my deal.

I was a distance runner in college, 6'3 155 so very lean frame. Finished cross country and haven't run much since due to a chronic injury, so I decided it'd be fun to try to put on some weight. I tried taking some whey protein my brother had bought, which I take twice a day now. There's definite benefits to supplementing with whey over other proteins, although I try to eat food with protein after I lift as well. Basically to put on weight, you'll have to eat more in general (or in my case eat about the same without running 70+ miles a week). If you've done crew you probably realize that you're not nearly as hungry now throughout the day as you were when you were training hard, so you'll have to make a conscious decision to eat. I've switched my focus on foods from carbs to protein because of my different goals. I don't count grams of protein I just try to take two shakes a day then eat stuff like turkey which has a lot. I've heard eating within an hour after you lift is very important. I've put on about 15 pounds since the end of November and hoping for 15-20 more by summer so it can be done.

2/8/2006 10:42:44 AM

it's all about calorie intake

right now I'm at about 4K...just go up gradually ( I started at like 3000 and increased each week by 300)

http://www.fitday.com if you're serious...it's hard to be successful if you don't know how much you're eating

the only real guidelines I'd say would be 0.5 gram/lb healthy fats and 1.5g/lb protein as long as you meet those requirements and your total cals for the day you should be fine

OH and LIFT HEAVY

2/8/2006 11:45:15 AM

so i've been eating a lot more the past few days and i seem to be even HUNGRIER than i was when i was only eating 3 meals a day.


and as far as my comment about protein shake as a meal replacement isn't actually a "meal" replacement. i'm eating 4-5 meals a day so one of the 3 hour periods or two i'm just drinking a shake instaed of another sandwich or what not.

2/8/2006 3:12:17 PM

Quote :

"Its important to eat a lot of carbs during this time as well. If you aren't getting enough carbs, your body will break down the majority of protein to use as energy, which is inefficient and tough on your liver."

Whats a good carb:protein ratio?

Quote :

"i suggest eatting hamburger helper ... it says use a pound and i always use the 93/7 kind"

You could just do ground turkey as its much leaner. My roommates and I would always keep a pot of ground turkey chili in the fridge to eat after the gym.

2/8/2006 3:30:58 PM

post gym you need fast metabolizing protein (whey).

[Edited on February 8, 2006 at 3:39 PM. Reason : -]

2/8/2006 3:39:25 PM

Quote :

"no one here is talking about juicing relating the conditions of a genetic disease to standard heatlh is just silly, you act like there is a direct equation for how long you live based on how much you weigh and how about the fact that putting on lean muscle makes it much easier to burn off fat? you ignored that competely along with 1000x factors and for the third time to everyone on this thread, this guy is talking about gaining body mass and I have not see one post suggesting how many calories he should take in a day, CALORIES ARE THE ENERGY TO GROW and relate more to gaining mass then anything else"

1) Juicing, supplements, whatever. You are artificially inducing your body to change it's makeup.

2) Not how much you weigh, per say, but I absolutely believe there is a strong link between your body mass and your life expectancy. Research it yourself.

3) I'm not talking about fatties. I'm talking about people who are already LEAN, trying to get significantly bigger, effectively for societal vanity.

4) He was on the crew team. He already knows how to grow and eat well.

2/8/2006 4:37:17 PM

There are numerous health risks associated with high testosterone levels. These are well documented and include elevated cancer and heart disease rates.

Supplementing your diet with extra protein to gain weight does not fall under the same category.

2/8/2006 6:17:23 PM

Quote :

"Whats a good carb:protein ratio?"

The standard for endurance athletes is 60-70% carbs, 10% protein.

For bodybuilding I've seen 1:1 ratios, or 2:1 ratios. Just eat balanced. Don't go crazy with the protein.

2/8/2006 10:16:55 PM

you're not going to get mercury poisoning from tuna... i used to eat 2 cans/day for months on end and haven't seen any negative results.

Quote :

"Cut the eggs, they're high in cholesteral and ldl,"

Don't cut them out completely, they're awesome for protein - just watch your egg yolk intake. Also, I'd suggest Eggland's best eggs - they have the best flavor, least fat, and are high in vitamin E and EFAs. I eat 2 eggs for breakfast 2/3 days.

Also, people have talked about soreness after working out... eating right helps; in addition to getting enough protein, make sure you get your B-vitamins to break down and process foods better. Potassium also helps muscle recovery - ie eat a banana after you work out.

Don't listen to the fruit who said more than 48g of protein/day is waste. If you want to add mass, protein is what will grow the (lean) mass you want. Anything else will just add fat.

BUT...

Rather than just getting wolfweb advice (since a lot of it is conflicting) find a personal trainer. Or ask a PE teacher, they'll hook you up. It all comes down to diet, exercise, genetics, and lifestyle. What may work for one guy may not work for you. Just make sure you eat a balanced diet, and take supplements to feel in the gaps if you need to.

(On that note, if you're looking for vitamins, let me know - i have an unopened bottle of GNC's multivitamin I want to sell off )

2/9/2006 6:01:28 PM

I eat eggs 5-6 times a week. I'm prolly gonna die

2/9/2006 6:08:20 PM

is eas precision protein good?

3/3/2006 5:55:41 PM

Quote :

" 1) Juicing, supplements, whatever."

to group steriods with other supplements is insane. some supplements are just highly bioavailable forms of vitamins, like ZMA.

it sounds to me like you had a bad experience with steriods, and im sorry that you used them, i really am. but there is a healthy way to gain and maintain muscle, and having more muscle and less fat is healthy, not the default non-artificial state as youre claiming.

^im sure it is. whey is whey. make sure you know when to take it.

[Edited on March 3, 2006 at 6:17 PM. Reason : -]

3/3/2006 6:14:49 PM

Whey is not just whey....http://www.supplementdata.com/nsr-0202e.html

3/4/2006 7:05:23 PM

dont take whey

take ghey

3/4/2006 7:14:33 PM

Krispy Kremes.

STAT.

3/4/2006 7:18:45 PM

Chicken and tuna are good for just protein and staying trim, but for serious muscle gains you are going to need red meat, as it contains lots of amino acids that chicken and tuna dont have

Back in the summer of last year i started around 190 and at peak about 4 months later was around 220 and I'm 5'10"...a 30 pound increase in body mass and major increase in muscle size and strength to the point where guys in the gym would comment on it and ask what i was taking

On the days i would lift i'd go to the store when i got out of the gym, buy a pound of the cheap stakes, $3-5, broil them for dinner, eat the whole thing and take a multi-vitamin suplement after...maybe throw in a whey shake too occasionally

I'd save the chicken for off days and/or secondary meals

However, i wouldnt recommend this if you have a problem with cholesterol or cant tolerate boring diets

3/5/2006 1:07:29 AM

Use a calorie counter like fitday.com until you can gauge how much you are taking in.

When I started I had to make sure I was getting 3500 calories a day. Now I can just estimate by what I eat.

I put on about 10 pounds of lean mass but then lost a lot of it after a recent surgery and I couldn't eat as well. Gaining is easy but the maintenance is a big part of it as well.

3/5/2006 4:15:13 PM

Quote :

"Additional amount to sustain low intensity exercise: minimal approaching zero Additional amount to sustain weight training: 5 grams carbohydrate/2 work sets Typically recommended amounts by bodybuilding experts: 1-3 g/lb (160-480 g/day) Typically recommended amounts by mainstream nutritionists: 2-3 g/lb (320-480 g/day) Average intake for endurance athletes: 5 g/kg or a little more than 2 g/lb (320 g/day) Recommended intake for endurance athletes: 7-10 g/kg or 3-4.5 g/lb (480-720 g/day) Practical maximum for non-carb loading individuals: 8.8 g/kg or 4 g/lb (640 g/day) Maximal intakes for carb-loading: 16 g/kg or 7 g/lb (1120 g/day) So, in looking at possible carbohydrate intakes, we can find a pretty drastic range from an absolute minimum of zero grams per day all the way up to 1120 g/day for someone trying to maximize glycogen storage. For most of the diets described in these books, the 1-3 g/lb values will probably be most appropriate."

seriously check out some articles by lyle mcdonald:
http://bodyrecomposition.com/

3/5/2006 5:02:01 PM

It really boils down to this, if your training sucks you won't grow no matter how much protein you take

3/5/2006 5:08:55 PM

actually it boils down to nutrition...no matter how well you train, if you aren't eating enough you won't grow

3/5/2006 7:10:46 PM

both are fundamental

3/5/2006 7:21:22 PM

oh shit son

i bout killed myself doing legs last night

3/8/2006 9:24:24 AM

legs are the backbone to any training, kill them some more

3/8/2006 9:33:36 AM

oh i know

tis why i did it

3/8/2006 11:08:10 AM

backbones are the backbone to any body

3/8/2006 11:14:28 AM

except Invertebrates

3/8/2006 11:34:56 AM

HEY

DO YOU GUYS EAT BEFORE YOU WORK OUT?

3/8/2006 11:43:07 AM

YEP AND AFTER

3/8/2006 11:48:49 AM

k

that's what i do unless i'm running... i hate running after i eat.

3/8/2006 11:49:59 AM

I try to eat, an hour before or I feel slow

3/8/2006 11:52:06 AM

YOU ARE MENTALLY SLOW NO MATTER WHAT YOU DO SON

3/8/2006 12:09:26 PM

D'uh

3/8/2006 12:12:48 PM

Get on the McDanger diet -- not only am I ripped, but I pick chunks bigger than MrUniverse out of my shit

3/8/2006 2:14:26 PM

I eat about 4 servings of fruit per day. 4 servings of vegetables. 4 meat. 3 dairy. and snacks and bread.

3/8/2006 10:51:54 PM

Anywhere from 3-5 meals.

3/8/2006 10:52:18 PM

I'll weigh myself next Tuesday and let you know if I gain anything this week.

I was 153.6 lbs.

3/8/2006 10:56:40 PM

Quote :

"Also, what is the deal with tunafish and how much I should eat it to avoid mercury poisoning?"

i just wouldn't eat it everyday... or fish everyday for that matter, nothing wrong with fish really

Quote :

"Since I'm adding muscle mainly I'll be doing mostly free weights and staying away from using too many machines."

while i suppose you would gain some measure of more muscle using free weights (muscle groups + stabilizing muscles) I don't otherwise see what the major difference is other than machines make it less likely of hurting yourself

[Edited on March 8, 2006 at 11:04 PM. Reason : meh]

3/8/2006 11:01:52 PM

[Edited on March 8, 2006 at 11:04 PM. Reason : 3]

3/8/2006 11:03:56 PM

Can someone please help me get a regular 5 day/week work out?

and some good advice for eating/drinking/diet


I'd like to get bigger I'm 5'10 150 (somehow I gained 15 lbs in the last 3 months) -- but not body builder.. just decent frame... look good, look healthy.. be strong and in good healthy shape -- sure toned, 6pack, nice chest/arms.. would be nice.. but mostly its just about looking good, feeling good, and being healthy.

PM me please.

3/8/2006 11:09:13 PM

Quote :

"I don't otherwise see what the major difference is other than machines make it less likely of hurting yourself"

there is a MAJOR difference. next time youre in gym, look at how big the people are are using machines, vs those using bars and free-weights. there is no comparison, machines make it too easy on your muscles. the reason is much more technical then the fact that you dont use 'stabilizer' muscles.


[Edited on March 8, 2006 at 11:20 PM. Reason : -]

3/8/2006 11:18:09 PM