Healthy eating / Whey protein / The Gym

Breakfast - Bacon sausage eggs beans, 4 pieces of toast.

Sit ups - half an hour

WTF is brunch?

Dinner - Left over stew from yesterday

Pro snacks through the day, crisps chocky etc..

Tea - Homemade lentil soup with bacon ribs.

Supper - At least 12 pints of glorious stout.

starfish - be aware that the body can only process 30g of protein at a  time


so eating bowlfuls of Tuna won't wash 

High metabolism Coach ! It says on the tub to take 2 scoops 60g a time. Are they doing me over so one drinks it quicker and buys more quicker ?

You're probably eating too much protein.

Ideally you need 1 gram of protein per 1 lb of LBM (lean body mass)
.45g of fat per 1 lb of LBM

The protein builds muscle and the fat regulates hormones.

You can find out your micro and macro nutrients and calorie intake here.  http://www.fitday.com/

To build muscle you need to eat more calories than you burn.
You can only put on about 2 lb of muscle per month so 500 calories per day above maintenance levels should be ample. Much more and it will be stored as fat.
You can find out your approximate maintenance level here. http://iifym.com/tdee-calculator/

If you're a beginner train three times a week with an all over body workout, DO NOT make your own routine.

Educate yourself by looking at this forum for exercising and eating habits. http://forum.bodybuilding.com/

starfish - be aware that the body can only process 30g of protein at a  time

Absolute rubbish.

This is one of those "facts" that a lot of people know but has been debunked for a long time.

Thanks for links blue eyes will have a look. Have put on 3lbs in two weeks of which I though was pure muscle,do weights and play squash so can't see it being fat but not ruling it out. Have been doing own routine although was copying a body builder's routine albeit lifting far far less than him. Find the weights a bit boring at times to be honest much prefer cardio although want to gain the muscle

starfish,

You need to cut down on your wheat intake. Bread, pasta is BAD for you.

If you really want to get lean and lose fat, cut out wheat as much as you can. Try an Elimination diet for 1 month - no wheat, processed food, dairy (except probiotic yogurt), sugar, caffeine, nicotine. Eat meat and veg only, and drink only water and protein drinks.

And if you really want to lose weight, only eat low carb vegetables - ie, cut out root veg like potatoes.

If you stick rigidly to the above, you can eat as much as you like. Your body will regulate your appetite, rather than it being steamrollered as it is with a modern diet of high sugar.

You certainly haven't put 3 lbs of muscle on in a fortnight, at least 2 lbs of that will be fat.

You need to train 3*1 hour a week, not that much effort.

You also need to get on a beginner weight lifting program to optimize your gains.

will we call you arnie by xmas

Shab
Date Joined:     01 Mar 05
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08 Nov 13 17:38 Joined: 01 Mar 05 | Topic/replies: 1,662 | Blogger: Shab's blog
starfish,

You need to cut down on your wheat intake. Bread, pasta is BAD for you.

If you really want to get lean and lose fat, cut out wheat as much as you can. Try an Elimination diet for 1 month - no wheat, processed food, dairy (except probiotic yogurt), sugar, caffeine, nicotine. Eat meat and veg only, and drink only water and protein drinks.

And if you really want to lose weight, only eat low carb vegetables - ie, cut out root veg like potatoes.
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Shab
Shab 08 Nov 13 17:40 Joined: 01 Mar 05 | Topic/replies: 1,662 | Blogger: Shab's blog
If you stick rigidly to the above, you can eat as much as you like. Your body will regulate your appetite, rather than it being steamrollered as it is with a modern diet of high sugar.
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Some of this right, most of it is wrong.

By all means eat whole foods whenever you can, there is nothing wrong with root veg, they contain a lot of micro nutrients and give you satiety.

You need to control your calorie intake but you can eat anything you want IIFYM.

http://www.trimmedandtoned.com/beginners-guide-to-iifym

I'm trying to put weight on shab I'm a Ectomorph/Mesomorph

Meal 1: 30g of plain oats with water or
skim milk,after cooked add 1
scoop of zero carb protein and 1/2
punnet of blueberries OR 1/2 a
banana (prefer blueberries)
Meal 2: 1 scoop of zero carb protein with
1/2 punnet of strawberries
Meal 3: 80-100g of white fish (barramundi,
snapper, dori ) with broccoli OR
with salad, in salad include rocket,
spinach, lettuce, celery, cucumber
and carrot, toss with extra virgin
olive oil for some flavour, add 1
cup of rice
Meal 4: 100-110g of chicken breast with
small amount of corn and
mushrooms,
Meal 5: Apple and 10 almonds
Meal 6: 100-110 g of chicken OR white
fish OR 1 egg white omelette, with
brocolli/asparagus OR green salad
with mushrooms tomatoes carrots


do this and you will strip fat - zero beer!

Can't afford the beer any more after buying all this food !

can anyone else remember the good days when men drank whisky and got in bar fights?

They did?

I was always the 'Babycham and Space Invaders' type

Blue eyes

You need to control your calorie intake but you can eat anything you want IIFYM.

http://www.trimmedandtoned.com/beginners-guide-to-iifym

This website advocates going to Subway for your lunch, getting a foot long sub and a diet coke!! Dear me. You do know aspartame (the sugar replacement in diet coke) is a poison?

Bread. Work of the devil. Bungs up your guts, and contains gluten, which a lot of people have an intolerance to but don't know it (hence the Elimination Diet recommendation).