I've tried doing the 6 meals a day thing a couple of times and my body just won't take that much food lol...
Starting working out again a couple of weeks ago after hibernating for the winter.
Currently my meal plan goes something like
Breakfast - Fruit, Protein Shake
Lunch - Tuna Sandwiches
Afternoon - Protein Shake
Dinner - 200g Chicken, seasoned, fried in Canola Oil with boiled vegetables
Evening - Protein Shake
Some of our diet experts, is that gonna be enough to make some gains? I'm a skinny dude.
rattle system? for what? Sounds like a one shot deal, which never works.
If he's untrained, he's better off with a periodization program followed by a maintenance stage.
Theres no reason or need to kill your body right away and overload on everything.
Before hitting the squat rack, practice burpees, squat jumps, and kettlebells. Using technique but more application of power. A stiff body hinders technique...I would save squatting for the second month once he's comfortable with using his body in a 90 degree angle (squat down phase position). The gains are beneficial also because the barbell squat or front squat will add greater results after him preparing for it for a months time as apposed to just jumping right into it.
Squatting in a comfortable and controlled fashion is very important, and that takes so much time and practice, it's something not everyone gets right away. I rather see him gradually get into it within a month or two of work before he starts squatting religiously.
It doesn't make you a better person either because you can lift more in one repetition. You may get embarrassed in other components of fitness such as muscular endurance (Can you do 100 push ups or 50 pull ups consecutively?), power (how well can you combined speed + strength in the shortest amount of time?), flexibility, cardiovascular endurance, agility, hand eye coordination, stability, and balance.
All of fitness components are important. One isn't more important than the other. If you just focus on one, you make yourself weaker overall.
Superheros with one superpower are never popular.
That's why Superman can do so much cool ****...and guys like Arm Fall Off Boy, SQUIRREL GIRL and Cypher aren't well known. Having one superpower isn't cool enough.
Train all fitness components and respect yourself, it's hateful to thyself to be one dimensional. Peace - Flexo.
Last edited by metrocard; Dec 11, 2012 at 11:37.
IDK how to quantify my strength or anything. I work out periodically and stay reasonably fit, have let myself go over the last 6 months or so.
I'm small but strong, at least I can carry my 60kg gf around
But my budget isn't high enough to go super all out on fitness. I've decided to put the money I have towards the diet end of things as oppose to the gym membership side as I believe diet is more important than equipment.
I have dumbbells that go up to 15kg each. At the moment I'm doing running, bodyweight exercises ie press ups and pull ups, and curls.
Squatting is a difficult exercise for me because of my f**ked knee, I'm not sure if it's something I should be attempting.
At the moment I'm pretty much just working arms/legs/chest due to this, any core exercises that don't require too much strain on your knees would be appreciated (bear in mind I don't have a bar).
LMAO @ this thread. man, OBM is like i don't even know man... I hear what he is saying and he's jacked on the big 3 lifts but there's more to it.
I found out this awesome way to make "hard boiled eggs" that taste better and is super easy to do. i make like 12 at a time: "To make the eggs, simply bake them in a 325 degree oven for 30 minutes. You can place them directly on the rack or use a muffin tin, which makes it easy move them in and out of the oven in bulk. Once the 30 minutes have passed, remove the eggs from the oven (carefully, because they are hot) and plunge them in cold water for 10 minutes"
Eggs are like a ****in super food. awesome protein, decent fats, little to no carbs and very filling. I just stick them in my fridge for when I want a snack. Great for "hardgainers" to get extra protein/calories. For bigger guys on a cut just simply stick to the egg white and avoid the yellow (i'm not big on the yolk anyways).
@Smokes: @ your training: with dumbbells, a place to do pullups, and space to do bodyweight work you can get in pretty damned good shape. You might not be able to pack on muscle like the freaks in the gym but you'll get to a very athletic/lean(ripped) body with good diet and a decent workout schedule if you are consistent. That stuff is the basis for programs like p90x and others. You can find free p90x downloads on torrent sites and have the full program at your finger tips. Other good, free programs are ones like Convict Conditioning. You don't need to be at a gym lifting crazy heavy to make gains (though I did find heavy squats and deadlifts gave me the fastest gains in fitness when i was a beginner). Be sure to do a variety of things for your fitness. Try new things you never thought of doing before. I just started doing gymnastics once a week. I try to fit in yoga, swimming, basketball, running, cycling, as well as weight lifting/training.
@ the diet: Keep things as simple as possible. The best way to improve your diet is to write down everything you eat for a week or two. Literally everything, if you had Ketchup with your fries add that in there. I use an app on my phone that calculates the fats/carbs/proteins for me. You can use sites like SparkPeople to help track if you don't have a smart phone. Or just write it all down in a notebook.
In your food choices try to eat whole foods that make sense. Cook up chicken breast, eggs, fish, lean red meat, veggies of all kinds and colors, fruits, nuts and grains. Try to limit refined sugars, limit alcohol, cut out white breads all together. Cook your own meals, cook in advance and freeze/package your stuff for lunches and snacks. If you do eat out use common sense, skip the sauces and bull****, go for grilled chicken over breaded or fried, sub salads for fries, etc. Try to limit the "supplements" if you can but some of the ones I'd recommend are Fish oils capsules (wild salmon or Cod Liver give great omega-3's, sub flax seed oil for the vegans out there) and Whey protein if you are having a hard time meeting your protein levels. Forget the rest for now. It's all a money racket trying to sell you the latest snake oil quick fix remedy. Best "secret" supplement that you're probably over looking is sleep. Set a bed time, adhere to it. Get at least 7 hours a night MINIMUM.
Getting into more advanced stuff (better diets) There's some calculations and maths you need to do. Find out your BMR (base metabolic rate). this lets you know how much calories your body burns just breathing each day. You can do some adjustments depending on your activity level but essentially you want to eat 3-500 calories a day above that number to start adding weight at a healthy level. If you do that for 2 weeks and you see no change in the mirror/scale, inrease by 100 cals/day for a week until you do (you will). You should get enough protein to keep your Lean Body Mass (the muscle you already have) that usually works out to about 1 gram of protein per pound of muscle on your frame. For a guy trying to add muscle you can go ahead and do a 1-to-1 for your body weight. So if you weigh 160 lbs you should get roughly 160 grams of protein a day. If you make sure you get this and meet your caloric needs your fats and carbs should line up nicely. Keep tracking, recording, tweaking for better results. The longer and more consistent you are the better you will look and feel.
One thing I've found about fitness/diet is that it really all boils down to one thing: Consistency.
If you have a consistent diet and schedule that allows you to workout on a regular basis you're going to see gains in fitness, it really is a matter of sticking to it on a regular basis and not doing "cheat days" or taking extended breaks from working out. I've dropped 75 lbs, over 10% body fat and increased my athletics, strength, and flexibility over the last 2 years doing this. So I know this **** works.
Everything has carbs. It's impossible to not eat carbs for 12-14 days.
Carbs are the primary source of ATP. Using fat is the only source for energy isn't natural unless and is only going to work you're working out softcore. No point in working out if you're not trying to achieve anything.
This is a short fix diet, and terrible for long term.
Mental fogness and fatigue aren't suppose to happen from fueling your body.
Animal fats aren't good for you(saturated)
Carbs are a primary source of ATP. Theres nothing wrong with carbs, it's just a matter on how you balance you low glycemic and high glycemic carbs and keeping it at a 50-55% of your dietary intake. This also builds up your arteries when you get older.