Alright, so I’m a dumbass and forgot to attach the pic. Just that quick. Pfff.
[quote]JayPierce wrote:
[quote]IrishOak wrote:
Anyone have a rough idea of the amount of calories i should be taking in per day? Somewhere around 4000? And also since I don’t do any activity on the weekends can I get away with eating less at that time? or do i have to keep the diet up 7 days a week?
[/quote]
For your body weight, I’d start out with 3500Cal and adjust based on results. I’ll include my handy-dandy flow chart with this post.
On the weekends, the only thing you should change is your carbohydrate intake. Keep your protein and fat intake the same. Again, a great phrase to remember here is “earn you carbs”.[/quote]
thanks jay
This has really helped me work out my calories.
i think i’ll start posting pics on a monthly basis so i can keep track of results (if there are any lol) and also i’ll know if im getting bigger or just gaining fat. Since i took the first set on 14th jan i guess 14th feb is the next logical date to shoot.
[quote]lemonman456 wrote:
we have no idea how many calories your body needs. try 4000 calories and if you gain too much fat lower it, if you don’t gain enough weight raise it. Only you can figure this out, don’t be afraid to experiment ;)[/quote]
Piggyback. Nobody responds the same for a given calorie amount. Also, track your macronutrients so you can get a better feel of how your body responds at different percentages. And lastly, why are you doing body part splits if you are playing lacrosse? Are you a body building lacrosse player? That makes no sense. Train like an athlete
[quote]Conradasaurus wrote:
Piggyback. Nobody responds the same for a given calorie amount.[/quote]
True, but at least you can start with a ballpark number and adjust from there.
This is good advice.
Ok, now you get to explain the difference between how a bodybuilder gains strength and how an athlete does it. Details, please.
[quote]Conradasaurus wrote:
[quote]lemonman456 wrote:
we have no idea how many calories your body needs. try 4000 calories and if you gain too much fat lower it, if you don’t gain enough weight raise it. Only you can figure this out, don’t be afraid to experiment ;)[/quote]
Piggyback. Nobody responds the same for a given calorie amount. Also, track your macronutrients so you can get a better feel of how your body responds at different percentages. And lastly, why are you doing body part splits if you are playing lacrosse? Are you a body building lacrosse player? That makes no sense. Train like an athlete[/quote]
I’d like to know the difference between how a bodybuilder gets stronger and an athlete gets stronger also.
The way I see it (in terms of my body and getting in shape), lacrosse practice is a good way for me to get in my cardio, whilst having fun at the same time. I find doing cardio incredably boring so it works well.
I’m weight training to get in shape and put on some muscle, not necesarily to compliment my lacrosse performance, although if it does help me all the better.
I’m not really sure what you’re getting at here.
20 lbs absolute minimum
Alright, Irish, it’s been a month. How’s things going?
[quote]JayPierce wrote:
Alright, Irish, it’s been a month. How’s things going?[/quote]
im sitting about 197 atm, same waistline as before
Hey guys would it be ok If I jumped in on this thread Im very similar size wise to the op?Im 6:2 , and vary between 195-200 during the day depending on how much food I have in my belly.Im just past my first year where my diet sucked but now Im clamping down on on eating the right ammount of calories and protein.
[quote]IrishOak wrote:
[quote]JayPierce wrote:
Alright, Irish, it’s been a month. How’s things going?[/quote]
im sitting about 197 atm, same waistline as before[/quote]
Excellent work. Nailing PR’s left and right, I hope?
[quote]JayPierce wrote:
[quote]IrishOak wrote:
[quote]JayPierce wrote:
Alright, Irish, it’s been a month. How’s things going?[/quote]
im sitting about 197 atm, same waistline as before[/quote]
Excellent work. Nailing PR’s left and right, I hope?[/quote]
yeah man everything has been going up, especially squat. but ive stalled on bench for about 3 weeks now unfotunately. every week i get 7 reps of 185, can never get that 8th rep
[quote]IrishOak wrote:
[quote]JayPierce wrote:
[quote]IrishOak wrote:
[quote]JayPierce wrote:
Alright, Irish, it’s been a month. How’s things going?[/quote]
im sitting about 197 atm, same waistline as before[/quote]
Excellent work. Nailing PR’s left and right, I hope?[/quote]
yeah man everything has been going up, especially squat. but ive stalled on bench for about 3 weeks now unfotunately. every week i get 7 reps of 185, can never get that 8th rep[/quote]
Keep pushing the weight up, 5lbs at a time, until you reach a weight you can’t do for 3 reps. Then drop the weight back to 185 and you’ll blast it out of the water.
so this is about the half way point since i started on Jan 10th 2011.
currently weighing in at 205LBS, went from 32 to 33 inch waist so i guess ive gained a little fat but nothing alarming.
that makes my weight gain approx 15LBS so far, but i admit my nutrition has been shit at times and my training inconsistent. during the last month ive really got into a routine and made improvements to my diet so im looking forward to seeing continued results!
Since i gained 15LBS with these setbacks (my own fault i know) im hoping i can put on 20LBS in the second half of the year, so i guess 225 is my goal by jan 2012!
Happy lifting all!
PS is 270g protein per day enough for my body weight (205LBS) or do i need to up my intake? Thanks!
its enough, but the tendency I see is that more is better. Don’t expect to see double the results though if you take 540 instead of 270 grams per day. There is a difference but not a huge one.
I personally vary my protein intake based on recovery. It’s kind of a feeling I get. If I’m not feeling very recovered I increase my intake. Somehow that fixes things. If I feel recovered then I stick to what I’m already eating at that point.
Granted if I was rich I’d be eating 300-350grams per day at least. I’m around the same bw as you
[quote]lordstorm88 wrote:
its enough, but the tendency I see is that more is better. Don’t expect to see double the results though if you take 540 instead of 270 grams per day. There is a difference but not a huge one.
I personally vary my protein intake based on recovery. It’s kind of a feeling I get. If I’m not feeling very recovered I increase my intake. Somehow that fixes things. If I feel recovered then I stick to what I’m already eating at that point.
Granted if I was rich I’d be eating 300-350grams per day at least. I’m around the same bw as you[/quote]
well i guess i could take a protein shake right before bed, that would bring my total intake to about 300g per day, but im not sure if it would be worth the extra cost, im a student with a limited budget lol
sitting about 210LBS right now and i think i’ve actually dropped a waist size 
anyway, college is about to start up again for me and i need some advice about meals i can take with me to the library (thats where im going to be spending most of my day)
I will be able to cook breakfast of course but maybe the next 3 meals will have to be ones i can carry with me in my tuberware (in my bag with me).
A few ideas i was thinking were
-tuna, cheese and salad sandwiches (brown bread)
-kipper (its a fish) with brown rice and broccoli
-corned beef and salad sandwiches
-baby potatoes (mmmmm…) and broccoli with chicken breast or beef (in a tub)
Anyone have any other ideas that work for them on the go? I will need to cook everything the night before so it will be ready to eat.
Help appreciated, thanks!
If I bothered to take meals with me it would be the same stuff I would normally eat. Since you say you have time to cook, what’s the difference?
[quote]lordstorm88 wrote:
If I bothered to take meals with me it would be the same stuff I would normally eat. Since you say you have time to cook, what’s the difference?[/quote]
if i cooked myself a curry the night before and didnt eat it til 2pm the next day out of a tuberware (hence not able to reheat it) it wouldnt taste too good. i thought stuff like this would have been obvious…
well I don’t mind the taste as long as its room temperature instead of fridge temperature. so I guess I can’t help you there. I’m sure there are other posters who know more about this but tbh you will probably have to figure it out on your own.
Strong flavors are going to be awful when cool or cold. Go with something more subdued.
Shakes
protein bars
sandwiches
a good cut of meat with a little seasoning (if you don’t overcook it, you won’t have to choke it down)
chicken wraps are a favorite (I pack a little cup of ranch dressing with hot sauce mixed in. That way everything doesn’t get soggy)
almonds and raisins or something similar (basically anything resembling trail mix without the chocolate (or, for me, the peanuts))