Talk to me about foods for weight training. What do i need
Discussion
As I don't have a barney magoo.
I have read lots of post and advice on whey this and shakes that.
I am 37 5.10 and at xmas weighed 12.5 stone. I have shed a stone since through dieting and running and now I am looking to tone up what's left and build muscle.
I have an average frame 33" waist and about a 39" chest with skinny arms and forearms. I used to be bigger and stronger as I had a very manual job but now I am tied to my desk.
So my podge has almost gone and I start the gym next week, my plan is to go 3 times a week. What I would like to know is what foods should I be eating to gain good muscle growth and not grow a massive gut.
One of the lads at work has been on shakes and other stuff and he has gained a bigger chest and arms although not defined but has also gained a massive gut to go with it which I do not want.
My body responds well to training but I never achieve bigger arms
Can anyone recommend me a food / drink regieme that will work and is practical. Do I need to take shakes, if so which ones actually work.
I plan to keep running and cycling in between gym days just to keep my fitness levels up
Any genuine help will be greatly appreciated.
I have read lots of post and advice on whey this and shakes that.
I am 37 5.10 and at xmas weighed 12.5 stone. I have shed a stone since through dieting and running and now I am looking to tone up what's left and build muscle.
I have an average frame 33" waist and about a 39" chest with skinny arms and forearms. I used to be bigger and stronger as I had a very manual job but now I am tied to my desk.
So my podge has almost gone and I start the gym next week, my plan is to go 3 times a week. What I would like to know is what foods should I be eating to gain good muscle growth and not grow a massive gut.
One of the lads at work has been on shakes and other stuff and he has gained a bigger chest and arms although not defined but has also gained a massive gut to go with it which I do not want.
My body responds well to training but I never achieve bigger arms
Can anyone recommend me a food / drink regieme that will work and is practical. Do I need to take shakes, if so which ones actually work.
I plan to keep running and cycling in between gym days just to keep my fitness levels up
Any genuine help will be greatly appreciated.
Shakes are just a really simple and relatively cheap way to get your protein intake up.
Some of the shakes e.g. cyclone have a s
t load of sugar in them to get the calories in to help bulk up. I'm in a similar situation to you and don't want that kind of calorific intake, so I use a holland and barrett whey powder shake which I have with skimmed milk. There's bugger all sugar in it - it's sweetened with aspartame. <sp>
Your body can only digest 20g of protein at a time allegedly, so it's a case of eating small portions more often, or using a shake after training and before going to bed. I have a tin of tuna at lunch time and a shake when I get home, eating dinner several hours later.
When I was a student and couldn't afford shake powders, my mate and I would have a raw egg in a pint of skimmed milk which we'd whisk up. Amazing farts, but actually made my arse sore! Plus 3-4 eggs a day can't be good for your cholesterol.
PS If you want big arms, concentrate on the triceps not the biceps. Most of the size comes from the triceps - so dips/dips with weight, bench pressing, cable pulldowns etc are your friend.
Some of the shakes e.g. cyclone have a s
t load of sugar in them to get the calories in to help bulk up. I'm in a similar situation to you and don't want that kind of calorific intake, so I use a holland and barrett whey powder shake which I have with skimmed milk. There's bugger all sugar in it - it's sweetened with aspartame. <sp>Your body can only digest 20g of protein at a time allegedly, so it's a case of eating small portions more often, or using a shake after training and before going to bed. I have a tin of tuna at lunch time and a shake when I get home, eating dinner several hours later.
When I was a student and couldn't afford shake powders, my mate and I would have a raw egg in a pint of skimmed milk which we'd whisk up. Amazing farts, but actually made my arse sore! Plus 3-4 eggs a day can't be good for your cholesterol.
PS If you want big arms, concentrate on the triceps not the biceps. Most of the size comes from the triceps - so dips/dips with weight, bench pressing, cable pulldowns etc are your friend.
Babu 01 said:
You just don't know if he's being ironic or if he really is having difficulty telling his fish from his rice-cakes.
I keep my eating pretty simple, protein shake with some light snack in the morning, 2 meals based around chicken while at work, another meal when I get home which tends to be chicken based again, if its a training day i'll have another shake when getting back from the gym.
I find thats very simple and easy for me to stick to all the time.
I tend to base every meal around a protein source.
I find thats very simple and easy for me to stick to all the time.
I tend to base every meal around a protein source.
Dale19 said:
I keep my eating pretty simple, protein shake with some light snack in the morning, 2 meals based around chicken while at work, another meal when I get home which tends to be chicken based again, if its a training day i'll have another shake when getting back from the gym.
I find thats very simple and easy for me to stick to all the time.
I tend to base every meal around a protein source.
Have you gained good results ?I find thats very simple and easy for me to stick to all the time.
I tend to base every meal around a protein source.
Ive seen ok results, I train for fun more than anything, but can bench around 120, deadlift 220+ at 84kg.
Measurements wise chest around 46, waist around 34, so I do ok but not great. Then again I only train two days a week.
I'm currently dropping weight after a full 6 pack as opposed to 4!
Measurements wise chest around 46, waist around 34, so I do ok but not great. Then again I only train two days a week.
I'm currently dropping weight after a full 6 pack as opposed to 4!
Dale19 said:
Ive seen ok results, I train for fun more than anything, but can bench around 120, deadlift 220+ at 84kg.
Measurements wise chest around 46, waist around 34, so I do ok but not great. Then again I only train two days a week.
I'm currently dropping weight after a full 6 pack as opposed to 4!
Out of interest, how tall are you Dale?Measurements wise chest around 46, waist around 34, so I do ok but not great. Then again I only train two days a week.
I'm currently dropping weight after a full 6 pack as opposed to 4!
You simply want a medium carb, low fat, high protein diet. Your body can use about 30g of protein in one go, so aim to have around that in all your big meals, and have high protein snacks as well.
Carbs are important in order to gain muscle, but keep them complex rather tan simple so you don't gain fat. So you want oats, and wholegrain foods rather than the whit stuff as your carb intake.
Fats are important, don't cut them out completely. For instance, meat fats contain testosterone, and fats can contain fat soluble vitamins like vitamin A.
Shakes and supplemets can be very helpful as a handy, source of protein with low carbs and fats, but I wouldn't say they are essential. I use them and have done for many years, but I have a very intense training routine. I use myprotein.co.uk, true whey... very good stuff IMO. If you fancy using them, use this code and you'll get 5% off - mp22002.
As far as how many calories etc you need it's a difficult balance to get. If you want to gain muscle you cannot have a calorie defecit, otherwie you simple will not gain. If you have too much, you may gain a bit of fat also. This isn't neccesarily a bad thing as it makes your diet easier to organise, and you just have to come to terms with a small amout of fat gain which you can work off when you gain the muscle that you want to achieve. Trying to bulk up without gaining an fat at all is a very hard thing to do. So cycling is the best way IMO, bulk, strip, bulk, strip etc. As for how much YOU need, everyone is totally different depending on many factors like Base Level Metabolism or your daily activity levels. You will need more than you've been eating during your diet to lose that weight though. A reasonable amount more.
Carbs are important in order to gain muscle, but keep them complex rather tan simple so you don't gain fat. So you want oats, and wholegrain foods rather than the whit stuff as your carb intake.
Fats are important, don't cut them out completely. For instance, meat fats contain testosterone, and fats can contain fat soluble vitamins like vitamin A.
Shakes and supplemets can be very helpful as a handy, source of protein with low carbs and fats, but I wouldn't say they are essential. I use them and have done for many years, but I have a very intense training routine. I use myprotein.co.uk, true whey... very good stuff IMO. If you fancy using them, use this code and you'll get 5% off - mp22002.
As far as how many calories etc you need it's a difficult balance to get. If you want to gain muscle you cannot have a calorie defecit, otherwie you simple will not gain. If you have too much, you may gain a bit of fat also. This isn't neccesarily a bad thing as it makes your diet easier to organise, and you just have to come to terms with a small amout of fat gain which you can work off when you gain the muscle that you want to achieve. Trying to bulk up without gaining an fat at all is a very hard thing to do. So cycling is the best way IMO, bulk, strip, bulk, strip etc. As for how much YOU need, everyone is totally different depending on many factors like Base Level Metabolism or your daily activity levels. You will need more than you've been eating during your diet to lose that weight though. A reasonable amount more.
Two pieces of advice:
1. Buy this:
http://www.amazon.co.uk/New-Encyclopedia-Modern-Bo...
2. Also buy this (you can get it on eBay cheaper):
http://www.cnpprofessional.co.uk/all-products/gain...
Both will put you significantly further towards achieving your goal.
1. Buy this:
http://www.amazon.co.uk/New-Encyclopedia-Modern-Bo...
2. Also buy this (you can get it on eBay cheaper):
http://www.cnpprofessional.co.uk/all-products/gain...
Both will put you significantly further towards achieving your goal.
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