Putting on weight and getting fit.

[Remold]

The initial message was deleted from this topic on 21 August 2013 at 13:11

[MYOB]

Remold said:

any tips for a lazy lethergic it would be gratefully received

This is the first obstacle you need to overcome.

If you want to get fit and bulk out a little, you're going to need to put some effort in. At the minimum, it's a case of increasing your protein intake and lifting weights 2-3 times a week. But lifting weights will not get you fit. To get fit too, you need to do some cardio exercise too, 2-3 x 30 mins a week should suffice. This could be anything from brisk walking, jogging, rowing etc. Pilates is very good and once a week should suffice if you add in the above!

[Tiggsy]

Remold said:

I`m not wanting the `bodybuiler` look

Thanks.

You need to be careful. Our gym is full of 40 something, skinny, lazy, unfit blokes with no sporting background, no motivation, no idea what to do who train once a week and skip breakfast - and they all have that bodybuilder look. People have no idea how easy it is to just stumble into looking like that.

[goldblum]

[Xerstead]

Tiggsy said:

People have no idea how easy it is to just stumble into looking like that.

If only it was that easy.

My brother once said to me 'If you're getting bored, you're not trying hard enough'
You're right in that diet does play a large part in getting the results. You will need to increase your protein and calorie intake to enable as much growth as possible. I've never planned my diet around calories but usually end up eating up to 4000 per day, unless I get peckish
I'm too lazy in the mornings to do much, so breakfast is a large scoop of instant oats with protein powder & drinking chocolate, chuck it all in a shaker with some milk and it's done in seconds. I used to have porridge, but that takes longer to prep and it's too hot for this weather.

For the weight lifting I would recommend booking a few sessions with a personal trainer to show you what to do, and more importantly, how not to do it. There are loads of example videos & workouts online, if you don't know what an exercise is try Youtube for a demo.
You don't need to spend hours at the gym, I'm only there for an hour(ish) 3-4 times per week and over the last 9 months, (skipping the odd day/week) I'm looking much better than I did to start with.

[Hoofy]

Eat lots of protein (150g minimum for you I suspect), eat 2500+ calories a day. Lift heavy-arse weights. You can always stop lifting for a bit if you wake up one morning looking like Arnie. (Plus become an overnight sensation because it's never happened before.)

Tiggsy said:

Remold said:

I`m not wanting the `bodybuiler` look

Thanks.

You need to be careful. Our gym is full of 40 something, skinny, lazy, unfit blokes with no sporting background, no motivation, no idea what to do who train once a week and skip breakfast - and they all have that bodybuilder look. People have no idea how easy it is to just stumble into looking like that.

[Xerstead]

If by 'Body Builder look' you mean all your veins and tendons sticking out every time you move, I don't want to look like that either.
That is more to do with having extremely low (~5%) body fat. To look healthy and normal, 10-15% is better. Getting that low takes a lot of effort and won't happen overnight or accidentally.

[WinstonWolf]

If you've got back problems you are better off being light. Swim, it's an excellent all round exercise.

[Remold]

Tiggsy said:

You need to be careful. Our gym is full of 40 something, skinny, lazy, unfit blokes with no sporting background, no motivation, no idea what to do who train once a week and skip breakfast - and they all have that bodybuilder look. People have no idea how easy it is to just stumble into looking like that.

Hmm, I knew it!

Thanks for all the info chaps. I`ve looked through plenty threads too, I`m just going to have to eat more, alot more and alot more of the right things as I don`t want to end up a skinny fat bastered. I`ve just been to the gym and I`m easing myself in slowly, I actually enjoyed it and I`m looking forward to going again.

[Hoofy]

Remold said:

Tiggsy said:

You need to be careful. Our gym is full of 40 something, skinny, lazy, unfit blokes with no sporting background, no motivation, no idea what to do who train once a week and skip breakfast - and they all have that bodybuilder look. People have no idea how easy it is to just stumble into looking like that.

Hmm, I knew it!

Thanks for all the info chaps. I`ve looked through plenty threads too, I`m just going to have to eat more, alot more and alot more of the right things as I don`t want to end up a skinny fat bastered. I`ve just been to the gym and I`m easing myself in slowly, I actually enjoyed it and I`m looking forward to going again.

Cool. Further to my previous reply, I'd say go for 3000+ calories, eat a hell of a lot of chicken (and beef), and follow something like Starting Strength 5x5.

Photo yourself now and then in 6 months' time.

[Ikemi]

Hoofy said:

150g protein

I'm interested! Without protein shakes and horrible high protein specific foods, is it possible to reach 150g of protein in a day? I try to eat two chicken breasts a day, which equates to 60g of protein. Eggs are pretty good too ... What else should I include in my diet?

Edited by Ikemi on Saturday 27th July 19:31

[grumbledoak]

Ikemi said:

What else should I include in my diet?

Ham & cheese.

[Ikemi]

grumbledoak said:

Ikemi said:

What else should I include in my diet?

Ham & cheese.

Really? I thought cheese would be full of nasty fats and stuff! Mmmm ... Lunchtime just became more interesting, as usually I just have chicken slices alone (no butter/mayo), with two bits of bread to keep the poultry company!

[Hoofy]

Ikemi said:

grumbledoak said:

Ikemi said:

What else should I include in my diet?

Ham & cheese.

Really? I thought cheese would be full of nasty fats and stuff! Mmmm ... Lunchtime just became more interesting, as usually I just have chicken slices alone (no butter/mayo), with two bits of bread to keep the poultry company!

150g is fairly straightforward. 150g healthily is slightly more tricky.

And cheese is full of fat. The problem for you is that this isn't the 1980s. Anyone who mentions "low fat diets" or says some product is good because it has less than 5% fat, your best bet is to just shout, "HIPPO!" in their face.

Here's my intake for today: http://www.myfitnesspal.com/food/diary/darrensurre...

[Xerstead]

Ikemi said:

Really? I thought cheese would be full of nasty fats and stuff! Mmmm ... Lunchtime just became more interesting, as usually I just have chicken slices alone (no butter/mayo), with two bits of bread to keep the poultry company!

Yes, but a sensible amount in a healthy diet is fine. Just don't sit there and eat a 1/2Kg block every day.

Hoofy said:

...or says some product is good because it has less than 5% fat

Indeed, always look at the product as a whole, anything nice labelled like that will probably be high in sugar instead.

I don't eat much bread but have started again with the Soya & Linseed from Burgen, (from Tesco & Sainsbury's) with 7g of protein per slice it'll add a bit extra to that ham, egg & cheese sandwich, and taste nicer than the plain white bread
Peanut Butter, Nuts and Beans are also fairly high in protein if you fancy something else to snack on.

Edited by Xerstead on Sunday 28th July 00:23

[Tiggsy]

Hoofy said:

Here's my intake for today: http://www.myfitnesspal.com/food/diary/darrensurre...

Liking the chicken wings are we!

[Hoofy]

Tiggsy said:

Hoofy said:

Here's my intake for today: http://www.myfitnesspal.com/food/diary/darrensurre...

Liking the chicken wings are we!

Well, it makes a change from chicken breast. Also, I live on my own so if I buy a box of them and only eat 3, then the other 7 will be binned which is moronic.

I'm going a bit off chicken breast these days, too. I will have to buy fresh corned beef for a bit.

[Remold]

Hoofy said:

I'd say go for 3000+ calories

I`ve done myfitnesspal for the last couple of days, seems I`m nowhere near 3000 calories so I need to find another 2000 calories from somewhere

So I`d better so out some quality supplements as I can`t see me eating twice as much nevermind 3 times as much.

[Tiggsy]

Hoofy said:

Well, it makes a change from chicken breast. Also, I live on my own so if I buy a box of them and only eat 3, then the other 7 will be binned which is moronic.

I'm going a bit off chicken breast these days, too. I will have to buy fresh corned beef for a bit.

lol...I've given up going off stuff!

[Hoofy]

Remold said:

Hoofy said:

I'd say go for 3000+ calories

I`ve done myfitnesspal for the last couple of days, seems I`m nowhere near 3000 calories so I need to find another 2000 calories from somewhere

So I`d better so out some quality supplements as I can`t see me eating twice as much nevermind 3 times as much.

Don't need that stuff really. Eat lots of nuts and peanut butter. Eat lots of pulses, chicken, beef, oily fish. Increase your carb intake - oats in the morning, pasta and rice at other times.