Hi guys
I’ve been gyming for about 3 years now but havn’t really been putting a lot of effort into it. Im looking to start gyming seriously and i would highly appreciate advice on nutrition as i understand its very important. Im a thin tall guy and i struggle to gain weight (1.75m 62kg). What would be an appropriate diet to gain some weight mainly?
How about starting with browsing and eventually reading some of the hundreds of articles on nutrition on this site?
Just do a search for mass gain diets and you’ll have your pick of half a dozen.
Eat more. Train more, gym less.
Ey whatkind O…LOL.
PM me and I will save you some time if you want…for a fellow charo(love the nick bra)
GJ
What’s the point of having this forum, if all a person is ever going to get is–look it up yourself? (not specifically directed at Bricknyce, but others aswell).
Why not just offer some help, opinions…what worked for you etc…
[quote]scottgomez wrote:
What’s the point of having this forum, if all a person is ever going to get is–look it up yourself? (not specifically directed at Bricknyce, but others aswell).
Why not just offer some help, opinions…what worked for you etc…[/quote]
Because it is a very general question that has been talked and written about several times. Forums are meant for discussions or asking questions to a topic which has not been covered much.
It also too us WORK (hours and hours) of sifting and reading stuff and then applying it.
I might also have a skewed view because I’m a dietetian and this sort of shit takes a lot of work–nutrition education, meal planning, assessing.
I say either educate yourself and apply, or HIRE someone.
You can defend yourself in court, but it will be a whole lot more clumsy, expensive, and tiresome experience than shelling out the dough for a lawyer.
[quote]scottgomez wrote:
What’s the point of having this forum, if all a person is ever going to get is–look it up yourself? (not specifically directed at Bricknyce, but others aswell).
Why not just offer some help, opinions…what worked for you etc…[/quote]
Why dont you?
Eat more lean meat for protein. At least 1g per lb. of BW, shoot for 1.5. Everyday.
Eat vegetables everyday, and fruit sparingly (like in the morning). Stick to these starchy carbs: sweet potatoes, yams, quinoa, oatmeal, Ezekiel bread, basmati rice, rice cakes. They are particularly effective to eat in your post-workout meals. If you handle white rice/white bread/red potatoes well and don’t seem to gain fat, then eat those you lucky bastard.
Eat healthy fat everyday. Avocados, nuts, almond butter, olive oil, fish oil, coconut oil, macadamia nut oil.
When you train, make sure you don’t skimp on the carbs.
That should start you off. Now get to reading by searching “blah blah blah site:tmuscle.com” in google.
[quote]LiquidMercury wrote:
Eat more. Train more, gym less.[/quote]
LOL, You literally took the words right out of my mouth when reading “gyming”
-
Eat every 2-3 hours â?? no matter what.
Are you doing this â?? no matter what? Now, you donâ??t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below. -
Ingest complete, lean protein each time you eat.
Are you eating something this is an animal or comes from an animal â?? every time you feed yourself? If not, make the change. Note: If youâ??re a vegetarian, this rule still applies â?? you need complete protein and need to find non-animal sources. -
Ingest vegetables every time you eat.
Thatâ??s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But donâ??t skip the veggies. -
If want to eat a carbohydrate thatâ??s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can â?? but youâ??ll need to save it until after youâ??ve exercised.
Although these often heavily processed grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples â?? thereâ??s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies. -
A good percentage of your diet must come from fat. Just be sure itâ??s the right kind.
There are 3 types of fat â?? saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.
Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
-
Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas â?? these are all to be removed from your daily fare. Your absolute best choices are water and green tea. -
Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, youâ??ll do best with whole, largely unprocessed foods.
Have 10% foods.
I know you cringed at a few of the rules above â?? perhaps #6 in particular. But hereâ??s a bit of a reprieve. 10% foods are foods that donâ??t necessarily follow the rules above â?? but foodâ??s youâ??re still allowed to eat (or drink) 10% of the time.
[quote]Limingl1 wrote:
-
Eat every 2-3 hours â?? no matter what.
Are you doing this â?? no matter what? Now, you donâ??t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below. -
Ingest complete, lean protein each time you eat.
Are you eating something this is an animal or comes from an animal â?? every time you feed yourself? If not, make the change. Note: If youâ??re a vegetarian, this rule still applies â?? you need complete protein and need to find non-animal sources. -
Ingest vegetables every time you eat.
Thatâ??s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But donâ??t skip the veggies. -
If want to eat a carbohydrate thatâ??s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can â?? but youâ??ll need to save it until after youâ??ve exercised.
Although these often heavily processed grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples â?? thereâ??s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies. -
A good percentage of your diet must come from fat. Just be sure itâ??s the right kind.
There are 3 types of fat â?? saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.
Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
-
Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas â?? these are all to be removed from your daily fare. Your absolute best choices are water and green tea. -
Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, youâ??ll do best with whole, largely unprocessed foods.
Have 10% foods.
I know you cringed at a few of the rules above â?? perhaps #6 in particular. But hereâ??s a bit of a reprieve. 10% foods are foods that donâ??t necessarily follow the rules above â?? but foodâ??s youâ??re still allowed to eat (or drink) 10% of the time.
[/quote]
Half your advice is reasonable, while the other half is well…dogmatic myths.
Points 2,3,5,6,7 are fine, but point number 1…why every 2-3 hours? What benefit does it provide, and seeing as how I know what you’ll say, can you actually provide evidence for it? Its a vague number that I’ve come to learn that nobody really understands how it came about or why it’s recommended.
Also on point number 4, NOT to start another grain based argument, but all i really wanted to say was that a relationship between two variables (correlation) does not mean that variable X caused outcome Y.
And my math is wrong. More than half your advice is reasonable.
[quote]forbes wrote:
Points 2,3,5,6,7 are fine, but point number 1…why every 2-3 hours? What benefit does it provide, and seeing as how I know what you’ll say, can you actually provide evidence for it? Its a vague number that I’ve come to learn that nobody really understands how it came about or why it’s recommended.
Also on point number 4, NOT to start another grain based argument, but all i really wanted to say was that a relationship between two variables (correlation) does not mean that variable X caused outcome Y.
And my math is wrong. More than half your advice is reasonable. [/quote]
Someone’s been reading Kiefer a lot.
[quote]LiquidMercury wrote:
[quote]forbes wrote:
Points 2,3,5,6,7 are fine, but point number 1…why every 2-3 hours? What benefit does it provide, and seeing as how I know what you’ll say, can you actually provide evidence for it? Its a vague number that I’ve come to learn that nobody really understands how it came about or why it’s recommended.
Also on point number 4, NOT to start another grain based argument, but all i really wanted to say was that a relationship between two variables (correlation) does not mean that variable X caused outcome Y.
And my math is wrong. More than half your advice is reasonable. [/quote]
Someone’s been reading Kiefer a lot.
[/quote]
HA! Actually I’ve read a FEW (like 2) of his articles. But actually most of my current thoughts come from thinking on my own, and partly inspired by Prof X and his “the body is not a machine” concept. Why 2-3 hours apart between meals? That seems like a very vague and random number selection.
And correlation does not mean causation. No particular food group has caused obesity. Its the simple fact that we eat too much, especially refined foods, and we don’t move around enough. Thats all there is to it. But this has been beaten to death, come back to life, and beaten to death again. So lets leave it there shall we? 
I don’t disagree with you, just saw a lot of similarities (in particular the time between feeding) with kiefer. Also Erick Minor put it great in that new article he just put out: Livestock and prey eat constantly; the King of the jungle eats sporadically.
[quote]forbes wrote:
[quote]scottgomez wrote:
What’s the point of having this forum, if all a person is ever going to get is–look it up yourself? (not specifically directed at Bricknyce, but others aswell).
Why not just offer some help, opinions…what worked for you etc…[/quote]
Because it is a very general question that has been talked and written about several times. Forums are meant for discussions or asking questions to a topic which has not been covered much.[/quote]
Really? How many questions on here are topics that have not been covered much? Not many I’d say.
[quote]Bricknyce wrote:
It also too us WORK (hours and hours) of sifting and reading stuff and then applying it.
I might also have a skewed view because I’m a dietetian and this sort of shit takes a lot of work–nutrition education, meal planning, assessing.
I say either educate yourself and apply, or HIRE someone.
You can defend yourself in court, but it will be a whole lot more clumsy, expensive, and tiresome experience than shelling out the dough for a lawyer. [/quote]
I understand this, however, if you are on this forum/board, why not offer some advice, since you obviously know quite abit about nutrtiion.
We all have to make a living, so I wouldn’t expect you to give the person a step by step guiding hand, but pointing him in the right directionw ould not hurt either --links, ect…
[quote]BONEZ217 wrote:
[quote]scottgomez wrote:
What’s the point of having this forum, if all a person is ever going to get is–look it up yourself? (not specifically directed at Bricknyce, but others aswell).
Why not just offer some help, opinions…what worked for you etc…[/quote]
Why dont you? [/quote]
I’ve never confessed to be a nutrition guru. How about you? You must follow a good diet or is it a little diet and a little help elsewhere?
I understand this, however, if you are on this forum/board, why not offer some advice, since you obviously know quite abit about nutrtiion.
We all have to make a living, so I wouldn’t expect you to give the person a step by step guiding hand, but pointing him in the right directionw ould not hurt either --links, ect…[/quote]
You’re not the first person who has asked basic questions looking for detailed answers. It gets very repetitive and annoying.