A Bit Of A Problem...

Training Bodybuilding
21

I know, I will be eating everything clean in sight when I get there. But is it necessary for me to eat anything between run and lifting? Because I realize my glyco levels are completely dead and wouldn’t that hinder my performance / muscle building when I pump the iron ?

Also how long should I shoot for lifting weights, does 40min-1hour sound sufficeable?

Also I like to be very organized, just OCD, so I tweeked the diet.

wake-up / breakfast @ 8am
Whey protein shake
2 Slices whole wheat w/ peanutbutter

lunch @ 12:30
two slices of whole wheat lathered with peanutbutter, lots of cold-cut turkey or ham or roast beef, slice of cheese, and a banana all in the sandwhich
lots of milk (? yay or nay, will the sugar spike the insulin?)

pre-workout @ 3
lots of nuts (almonds, peanuts, whatever I have)

after work-out @ 5-6
whey protein shake

dinner @ 6:30
a 16oz-24oz of whatever lean meat is being served (ground beef, turkey, chicken)
veggies and whole wheat mixed in a bowl with the lean meat

snack @ 10
casein powder

bed @ 1030

22

[quote]friedrice683 wrote:
Oh yeah, during Cross Country season and on days I am lifting, how much calories should I get in to build muscle? Also does a Banana suffice after the XC practice for restoring my glycogen levels so that I can go lift now? Thanks. [/quote]

No!

In fact, let go of any old ideas you may have about what to eat or why, and re-educate yourself completely.

Eat, read up on Berardi and Lowery while you eat, and then just for giggles, eat some more.

Especialy if you plan on lifting, running, and building- simultaneously.

23

Oh and for starting stats:
(don’t laugh please lol)

bench: 125 (135 1 rep max)

incline: 140 (wtf?)

curl: 30 (35/40 1 rep max)

squat: haven’t done in a while

deadlift: haven’t tried yet (any recommended weight to start with judging by my bench?)

and my routine will go as follows:

Mondays - Chest & Shoulders/ Upper back
Tuesdays - Rest
Wednesdays - Biceps Triceps
Thursdays - Rest
Fridays - Abdominals, Legs
Saturdays - Rest
Sundays - Short bodyweight exercise using pullups, pushups, situps, ect

How does that sound for a routine?

24

[quote]friedrice683 wrote:
Oh and for starting stats:
(don’t laugh please lol)

bench: 125 (135 1 rep max)

incline: 140 (wtf?)

curl: 30 (35/40 1 rep max)

squat: haven’t done in a while

deadlift: haven’t tried yet (any recommended weight to start with judging by my bench?)

and my routine will go as follows:

Mondays - Chest & Shoulders/ Upper back
Tuesdays - Rest
Wednesdays - Biceps Triceps
Thursdays - Rest
Fridays - Abdominals, Legs
Saturdays - Rest
Sundays - Short bodyweight exercise using pullups, pushups, situps, ect

How does that sound for a routine? [/quote]

As a beginner there’s absolutely no reason for you to do a bodypart split like that. At this point you’ll make much better progress if you do an upper- lower split or even a whole body routine three times a week.

The key for you will be to improve your compound lifts like squats and deads and you’re not going to be able to do that on a bodypart split while running cross country. With the amount of energy you’ll be expending on running you need to be very selective with your lifting, and a whole day devoted to arms when you don’t even know how much you can deadlift is a total waste of effort.

I think you should try something like Waterbury’s ABBH program, which is great for beginners. Another excellent option for you would be Westside for Skinny Bastards by DeFranco.

In regards to the deadlift question, assuming you have good technique, just start with the bar and do a few singles. Rest, then add weight and do a few singles. Keep repeating that until your form starts to break down. Then stop. Then you know how much you can deadlift.

If you can afford it use Surge for every practice and lifting session.

good luck to you.

25

Poster: HELP ME! I’m a skinny weakling and I dont know what to do. I weigh 110lbs, but i also want definition.

T-Nation: Why dont you try eating?

Poster: Thanks guys, i would have never though of that.

What has the human species come to when hungry people dont realize food will solve their problem.

26

[quote]baretta wrote:
Poster: HELP ME! I’m a skinny weakling and I dont know what to do. I weigh 110lbs, but i also want definition.

T-Nation: Why dont you try eating?

Poster: Thanks guys, i would have never though of that.

What has the human species come to when hungry people dont realize food will solve their problem.[/quote]

I’ve been asking myself that for years.

27

Alright, I’ll do a full-body workout. That really helps a lot, caus I hate it when I can’t go to the gym or finish a workout (like today, mom wasn’t feeling good so had to leave 20 minutes early than planned).

Also, I have a big nutritional question here. I have two things of MRP (gifts), and have been using them a lot (like the taste :p). Anyways, for instance this is what my diet has looked like thus far:

breakfast
cup of oatmeal
whey protein shake

Workout @ 9:40-10:45
protein shake afterwards

Lunch @ 12
Peanutbutter, roast beef on whole wheat
an MRP

Is this too much protein for such a short amount of time? (112g just from the whey and MRP, and then around 25 from the food)

28

You have to change your attitude before anything else. Stop viewing food and eating as a problem. You shouldn’t be “snacking”. You need to eat 5-6 meals a day. Read as much as you can one here, Dr. John Berardi’s stuff for a start. Eat like your life depends on it, cuz from what I read you’re heading that way.

29

[quote]friedrice683 wrote:
Alright, I’ll do a full-body workout. That really helps a lot, caus I hate it when I can’t go to the gym or finish a workout (like today, mom wasn’t feeling good so had to leave 20 minutes early than planned).

Also, I have a big nutritional question here. I have two things of MRP (gifts), and have been using them a lot (like the taste :p). Anyways, for instance this is what my diet has looked like thus far:

breakfast
cup of oatmeal
whey protein shake

Workout @ 9:40-10:45
protein shake afterwards

Lunch @ 12
Peanutbutter, roast beef on whole wheat
an MRP

Is this too much protein for such a short amount of time? (112g just from the whey and MRP, and then around 25 from the food)[/quote]

Yes too much protein will give you Diabetes and Brain cancer.

go away.

30

[quote]friedrice683 wrote:
Alright, I’ll do a full-body workout. That really helps a lot, caus I hate it when I can’t go to the gym or finish a workout (like today, mom wasn’t feeling good so had to leave 20 minutes early than planned). [/quote]

Yeah, this is an advantage of total-body programs that people don’t mention that often. They are easier to incorporate into a busy schedule. I think either Big Boy Basics, or Anti-Bodybuilding Hypertrophy 1 would be a good place for you to start.

[quote]Also, I have a big nutritional question here. I have two things of MRP (gifts), and have been using them a lot (like the taste :p). Anyways, for instance this is what my diet has looked like thus far:

breakfast
cup of oatmeal
whey protein shake

Workout @ 9:40-10:45
protein shake afterwards

Lunch @ 12
Peanutbutter, roast beef on whole wheat
an MRP

Is this too much protein for such a short amount of time? (112g just from the whey and MRP, and then around 25 from the food)[/quote]

Dude, WTF? Too much protein? No such thing. PARTICULARLY in your case.

You are thinking about food ALL WRONG. You need to be stuffing your face all day long. Not six small meals a day, six LARGE meals. A shake is not a large meal. A cup of oats (1c after cooking, I’m assuming) and a scoop of whey is not a large meal. After a meal, you should feel FULL.

You asked before about having a bannana between XC and lifting. If you are busting your ass doing XC, that is no way near enough. Ideally, you should lift earlier in the day. If that’s not possible, a quart of chocolate milk and two bannanas would be a good start.

Your current emaciated state is creepy and dangerous. You should be trying to get yourself out of that state as quickly as possible. Guess what: you will gain some fat in the process. If you have a problem with that, see a shrink. The muscle you gain at the same time will make is easier to lose the fat (Later. MUCH. You shouldn’t think about dieting till you’re over 200 lbs or 20% BF.

You’re a TEENAGER. Your body WANTS to grow. All you have to do is give it food and exercise.

31

Alright :smiley:

What kind of cafeteria food do you recommend I eat though? At my cafeteria, I do realize that the healthiest things are not always being offered (for instance, pizza is always offered, regular white pasta, ect) But the turkey burgers, burgers, steak, fish, is rarely offered.

At home too, I have RAN out of food, should the peanutbutter be my haven for calories or is that over-doing it with the fat and what not?

Lastly, won’t I end up looking disgusting at the end of my bulking phase seeing as how my body fat % is probably like 15 right now =/ .

32

[quote]mauser wrote:
Eaaaaat eat eat. EAT.

I’m a girl, 20, long distance runner, weightlifter (they are not always mutually exclusive) and cutting. I eat more than you on any given day. And I see progress in dropping bodyfat. I will say this only once: Stop eating like a fscking GIRL.

You already have an AWESOME resource: A CAFETERIA! Wait till you start buying your own food; you’ll see how pricey eating ‘well’ can be.
Eat at LEAST six times per day. At least. And don’t go more than 2.5 hrs between meals.

I’d suggest logging calories for a few weeks, not to see how few you eat, but to see how MANY. Track protein, too, if you can (I just do it in a little notebook in my backpack).

Try, perhaps, stealing a loaf of bread and a tupperware container of peanut butter every couple days at the cafe … eat that in your dorm. Hide it if it’s not allowed :slight_smile: Carry food with you all the time. The whey protein here is reasonably cheap and pretty tasty, enjoy it if you buy it; any type of protein shake is pretty good. Mix it with milk, too, cos its tastier. I put scoops of protein into baggies and bring them with me so I can mix them later on. Carry that with you.

Your best supplement is food at this point.

Running and lifting are extremely taxing on the body and nervous system, soo, I’d also recommend getting plenty of sleep. Boarding school is a veritable pressure cooker, and running, lifting, not eating like a horse, and studying will quickly lead to burn out.

Best of luck !!
[/quote]

BEST POST EVER.

DD

33

Dude, I ran XC for one year in high school and lifted a couple days a week. I ate like a fucking animal and STILL only ended the season at 135#. Basically, I maintained what “mass” I had. I had a low ass body fat% too.

Then, with running 4-5 days a week in the Marines, and lifting 4-5 days and again EATING LIKE AN ANIMAL (including stealing food from the chowhall) I managed to get to a max weight of 175#, STILL with a low bodyfat %.

So yes. You can “bulk” and run at the same time. You won’t put on much weight but you will preserve if not gain some muscle, and you’ll feel much healthier.

Good luck.

DD

34

[quote]friedrice683 wrote:
Alright :smiley:

What kind of cafeteria food do you recommend I eat though? At my cafeteria, I do realize that the healthiest things are not always being offered (for instance, pizza is always offered, regular white pasta, ect) But the turkey burgers, burgers, steak, fish, is rarely offered.

At home too, I have RAN out of food, should the peanutbutter be my haven for calories or is that over-doing it with the fat and what not?

Lastly, won’t I end up looking disgusting at the end of my bulking phase seeing as how my body fat % is probably like 15 right now =/ .[/quote]

Hey Kid!!! You listening???

You are 125lbs at 5’10" you are not 15% BF. You are skin and bones.

Now read the following very slowly

YOU NEED PROFESSIONAL HELP, GO SEE A DOCTOR.

35

[quote]friedrice683 wrote:
Alright :smiley:

What kind of cafeteria food do you recommend I eat though? At my cafeteria, I do realize that the healthiest things are not always being offered (for instance, pizza is always offered, regular white pasta, ect) But the turkey burgers, burgers, steak, fish, is rarely offered.

At home too, I have RAN out of food, should the peanutbutter be my haven for calories or is that over-doing it with the fat and what not?

Lastly, won’t I end up looking disgusting at the end of my bulking phase seeing as how my body fat % is probably like 15 right now =/ .[/quote]

how are you 123 lbs and 15% bf?
stop worrying so damn much, just eat
eat pizza eat white pasta, just eat, sure eat a tub of peanut butter a day
it cant be more unhealthy than starving yourself.
why do you eat just egg whites why do you eat 1/2 of an mrp?
just eat stop worrying about nutrient ratio hell at your weight you should have a gallon of milk WHOLE MILK and a liter of olive oil in the other and should be chugging all day.

36

[quote]friedrice683 wrote:
Alright :smiley:

What kind of cafeteria food do you recommend I eat though? At my cafeteria, I do realize that the healthiest things are not always being offered (for instance, pizza is always offered, regular white pasta, ect) But the turkey burgers, burgers, steak, fish, is rarely offered.

At home too, I have RAN out of food, should the peanutbutter be my haven for calories or is that over-doing it with the fat and what not?

Lastly, won’t I end up looking disgusting at the end of my bulking phase seeing as how my body fat % is probably like 15 right now =/ .[/quote]

This is hilarious and sad, you’re worried about unhealthy food when you are carrying a very low and unhealthy amount of bodyweight. I know 10 yr old kids that weigh as much as you and they’re not fat.

I’m a shade taller that you and 60 lbs heavier, I’m and AVERAGE size guy. Maybe slightly heavier than average if you go by BMI and stuff like that. I think I look small, after my last post to you I looked in the mirror and tried to image stripping 60lbs from my body. I can’t imagine being able to function on a day to day basis at that weight and I KNOW I would look like, and probably be on my way to wearing a Dirt Suit. STOP worrying about calories and stupid shit and EAT or get professional help.

Actually I think you should get help anyway because you’re aren’t listening and keep repeating the same fucking mantra. Good luck to you man, I hope you get healthy.

37

I get it guys, like I am seriously trying. We are out of most foods so I ate like as much peanutbutter as I could and for dinner I am having a half a pot roast (the remaining meat in the house, leftovers from last night)

The only reason I say I am 15% body fat is because I have seen pictures of people at 11% body fat and they look CUT, and I look at myself and just see flab on my chest and no definition in my abdominals, that’s why I think I am at 15%. But anyways, it doesn’t matter.

My goal weight: 156lbs (where I was at before anorexia occured)
Then I will see how I look, and then from there decide to continue bulking or cut for a little bit then bulk again.

I can’t even imagine maintaining any weight for that matter for the rest of my life, bulking is so much fun ^_^.

38

ok, thats good your eating.

Let me explain something to you.

These guys you see that are 10% and cut, are cut because they have MUSCLE MASS.

You think you look “flabby” because you have NO MUSCLE MASS to cut.

You have to build mucle first.

Seriously though, I am willing to bet money that you will not be successful at this if you do not have a profesional help you make an eating plan. Tell your parents you want to see a nutrionalist, I’m sure it is covered by your medical insurance.

Tell them your goals and let them help you.

39

Ok…but I don’t think my mom would go for that, she doesn’t like doctors and what not (feels that anything can be fixed at home kinda person)

But yeah, for dinner the remaining like 12oz of the pot roast and half a bag of reduced fat mozarella sprinkled on it and nuked. It was mm mm good lol

40

[quote]friedrice683 wrote:
Ok…but I don’t think my mom would go for that, she doesn’t like doctors and what not (feels that anything can be fixed at home kinda person)

[/quote]

Grow some nuts, man. See the nutritionist if need be, eat like a fucking madman, and when you’re bigger than your madre, slap that bitch up if need be.

Just giving you a rough time. But in all seriousness, there has been some great advice given in this thread, you seem to be following most of it, good. I think that you should see the nutritionist, hands down. Chances are, hearing whats been said repeated by someone in person will make sure that it sinks in much more than just some Internet text. It will be a good move for you, since you mention having had an eating disorder.