View Full Version : er.. a lil help here please?
hey all.. i`m skinny as hell and i need some help.. ive been tellin myself for months and months that i will start goin to the gym and put some weight on etc etc and this week i`ve finally done it. i went for a 40 min run on tuesday and i went to the gym today.. i`ve changed my diet n cut out al the chocolate, crisps an alcohol. i just need some help with wot i should actually be eating.. i`ve been readin through these boards and i dont really understand how to work out how much calories i`m eating etc.. i know that if i want to bulk then i need to stuff my face with as much food as i can all day but wot should this consist of? i`ve also bought some n-large2 whey protein, when is the best time to drink this, and how many times a day?
now i`ve finally got myself motivated to do this i know it`ll get easier as i start enjoyin the diet and workouts. i just need help with the dietin while my sore muscles recover from their first workout in about.. umm 1 year? 2? :rolleyes:
any help is very much appreciated
07-25-2003, 04:08 AM
Originally posted by DGAF
[B]i`ve also bought some n-large2 whey protein, when is the best time to drink this, and how many times a day?
Post workout mixed with water would be a good time to consume the N'Large, and if you find that you are having trouble getting in enough cals throughout the day you might throw in a 1/2 or a whole serving in with a glass of milk.
IMO sticking to whole foods would be ideal so if you can get enough cals from whole food then stick with the N'Large post workout only. You might also want to check out the shake recipes in the recipe forum, seeing as how making your own high calorie shakes is cheaper than using N'Large all the time.
This is some general infor that I have posted in various threads. Maybe this will help you get started:)
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight
2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)
3) Fill in the rest of daily calories with low glycemic index carbs, except pre/postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).
4) Drink plenty of water throughout the day, and one gallon would be good starting point.
Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.
protein sources: eggs, chicken, lean beef, dairy, fish
low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables
fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, olive oil
To find out how many cals you should be eating each day I would slowly increase cals in small increments until you are gaining the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 2000 cals and maintaining your weight then you would need to increase cals by a small amount (about 200-300). That would put you at 2300 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have gained (if any). Repeat this process until you are gaining about .5-1 lb per week. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.
As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net
There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.
This thread may also be of some help.
thanks for your help mate
07-25-2003, 01:43 PM
btw - if you are 'skinny as hell' and want to gain, minimize the cardio (i.e., 40 min run).
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