Well, any of you that have met me will know I am a skinny runt. While I enjoy take aways and the like and gorge every so often, I never really consume enough most days to see my waistline expand.
Id like to have a bit more mass to me, but dont really want to eat too unhealthily in order to bulk up a bit for obvious reasons, as Id like to see it add to my overall muscle with a bit of exercise, and not all add to my gut.
I guess what Im really looking for is advice on my diet in general and where I can improve to add more calories. Ive already improved by making sure I have a good breakfast and something to eat before bed. My average daily intake consists of:
Breakfast:
Two slices of toast, buttered + generously marmited
Large bowl of muesli with rice milk/soya milk
A banana
Lunch:
Heaped bowl of tuna pasta (tuna, pasta, mayo, herbs)
A packet of crisps
An apple
Snacks:
A chocolate bar
Dinner:
can range from typically:
some white meat (chicken/turkey breasts) or fish (salmon/tuna steak, battered cod), heaped vegetables cooked from frozen, jacket potato/home made potato chips
beef chili con carne (about 300g lean mince used usually)
mushroom omelette and jacket potato/chips/veg
spaghetti bolognese
Occasionally:
home made lamb biryani
Stir fried chicken and egg fried rice
Steak and chips
Frozen pizza
Late night snack (which I have every night now):
Two slices buttered toast
Ive recently replaced cows milk in my diet with soya milk and rice milk depending on what im eating or drinking (soya milk goes great in tea but goes manky in coffee). I have the missus to thank for that change, it turns out I really like the taste of soya milk though!
I have no idea roughly how many calories that should all mount up to but it seems like it should be enough of my GDA to me.
my mate plays rugby for wales, when he was younger the ospreys gave him nothing steak to eat.
His fridge was full of the stuff.
Done the job for him.
http://www.dominos.co.uk/ ;)
If I could afford their redicuous prices Id be eating a KFC bucket every night lol
Quote from: Maldonadohttp://www.dominos.co.uk/ ;)
:stupid:
Pizza, beer, burgers and weights.
Face it clocked, youre like me, cursed with the ability to eat anything in any quantity and not put on weight. I say embrace it and gorge yourself on a block of lard.
Quote from: zpyderFace it clocked, youre like me, cursed with the ability to eat anything in any quantity and not put on weight. I say embrace it and gorge yourself on a block of lard.
In all seriousness though take it easy on the high fat foods, you may stay thin but chances are your arteries are getting clogged full of the stuff and youll be in trouble in later life.
Lots and lots of protein coupled with good resistance training is what you need if memory serves. High mass low repetition workouts with only a small amount of cardio exercise to help you build up muscle mass.
Yeah I am at a hereditary cholesterol risk so I already use pro-activ butter, skimmed milk (or now cholesterol lowering soya milk), etc. So I dont want to go overboard. The odd kebab or brie binge at the weekends suits me fine.
Im thinking at some point Ill have to start doing runs down to the castle and back and a bit of weight work a few times a week since I dont get any exercise otherwise.
Fair play Nige you already eat more than me and Im well overweight! No bloody justice lol!!
Your diet looks good though mate - whats your portion size like? You might need a bit more hearty food like Porridge, Roast Dinners, Sausage & Mash etc.. might help you bulk up a bit.
I tell you now, Im always hungry. My portion sizes are therefore very generous, usually. Sausage and mash is something I do eat every so often too, usually 4 sausage, two large potatoes mashed and some peas with onion gravy.
Im thinking I might start squeezing in a 3 egg tuna omelette somewhere in breakfast and more potatoes with my evening meal. Two jackets instead of one, etc.
I forgot to mention, i was at the nurses today as Ive just joined the local practice. She measured me as 67kg and 183cm, Im 10kg down on my optimum weight! I need to act fast lol :drama:
Quote from: Clockd 0NeI tell you now, Im always hungry. My portion sizes are therefore very generous, usually. Sausage and mash is something I do eat every so often too, usually 4 sausage, two large potatoes mashed and some peas with onion gravy.
Im thinking I might start squeezing in a 3 egg tuna omelette somewhere in breakfast and more potatoes with my evening meal. Two jackets instead of one, etc.
then your just a lucky lucky bastard! Want to swap metabolisms?
Quote from: Clockd 0NeIve recently replaced cows milk in my diet with soya milk and rice milk depending on what im eating or drinking (soya milk goes great in tea but goes manky in coffee). I have the missus to thank for that change, it turns out I really like the taste of soya milk though!
Replace soya milk with double cream, add 16 spoons of sugar to each mug and drink at least 3 litres, 12 mugs, every day.
If you dont like it sweet dont stir it ;)
Really your body that is deciding what is the right weight for you, if you try to put on weight then it will just burn it off again unless you go to excessive lengths.
Example of a weight gainers diet
Breakfast 6 slices of toast with lots of butter and honey. Full English breakfast.
Lunch, fish & chips, burger and chips, etc. go large, no diet drinks.
Dinner, huge pile of buttered mashed potato with meat and veg. Sweet desert with double cream.
Add sugary snack bars, mars bars, full packs of 18/24 crisp packets etc. whenever you can stomach it.
Thats my diet pretty much anyway.
Doesnt work :D
Quote from: Rivkidthen your just a lucky lucky bastard! Want to swap metabolisms?
I would swap, but my missus would have dibs on it, guaranteed.
Thing is Serious, I cant afford to spend that much on food, eatin unhealthily actually costs a lot. Fish and chips or burgers and chips every lunch time or a full english every morning would cost £50 a week easily!
Quote from: Clockd 0NeShe measured me as 67kg and 183cm
wtf? Im only 10cm taller than you, but I weigh (just) over 100kg
I guess its true what the girls say... that extra 10cm really does make a big difference !
Quote from: knightyQuote from: Clockd 0NeShe measured me as 67kg and 183cm
wtf? Im only 10cm taller than you, but I weigh (just) over 100kg
I guess its true what the girls say... that extra 10cm really does make a big difference !
Your just a fatty :P
Quote from: neXusYour just a fatty :P
people take the piss out of me and call me skinny !
Yeah Jessica said youre a skinny runt too :rofl:
I cant compete with your sexy level of muscular physique, Alan :bowdown:
Quote from: Clockd 0NeI forgot to mention, i was at the nurses today as Ive just joined the local practice. She measured me as 67kg and 183cm, Im 10kg down on my optimum weight! I need to act fast lol :drama:
Tis always worrying when you get your BMI measured and youre borderline underweight :(
Ignore BMI, its a bollocks measurement with no actual relevance to the real world. Its an outdated invention that was never intended for use in medical diagnosis and has no place in good clinical practice.
I been soooo busy with work and other things of late and been lax so I am a few months behind my program But I am gaining a lot of bulk but flatter belly so it going well. Give it to end of year and I shall post some pictures of progress myself. Trying hard this year now my hand is good and hope to play rugby again next year.
Good luck with your efforts Nige, if you need any info again just ask.
Cheers, so far Im going to add a bit more egg into my diet as I like them and they are cheap/quick to cook, and also lots of bags of nuts to snack on every hour or so!
Guocamole/homous and pitta bread seem to be good protein/carb snacks too. Also started doing an hours walk every day down and around the castle and back along the shore, asd well as some mild exercise.
Dont do running or walking because itll make you lose weight.
Honestly heres the diet you need:
Breakfast:
4x weetabix with sugar and full fat milk.
Lunch:
Baguette and cake and chocolate bar with orange juice.
Dinner:
Sandwiches. Lose the knife and fork. Take what you normally have and make sarnies with lots of healthy marg and mayo. Its what I did:
Pie sarnie
Pasta sarnie
Pizza sarnie
Washed down with 2 beers.
Its the little things that add up. Mayo on everything, beer or juice instead of coffee or water, dollop of baileys in coffee instead of milk. Bags of peanut m&ms are great - a 250g bag is an easy 1300 calories and loads of carbs. OJ has a good amount of calories and carbs so drink that instead of coffee.
Seriously. I did excercises and the eating loads of healthy stuff thing for years and was stuck on 10.5stone @ 510. Then I got some big dumbells and started the above diet and Im 11.5stone now, flat belly and no blubber at all :)
Actually while pie and pizza sarnies sound awesome, I think getting OJ and mayonaisse on everything sounds easy to achieve and inexpensive.
We talking cheap carton no bits 20p OJ or £1 a litre tropicana stuff?
Shame I dont like peanut m&ms, but nutty chocolate is a good snack idea. Drinking more beer would not be a problem either.
^ Just not to excess mate :)
I like with-bits but I get the cheap one. Same sh*t different price.
Quote from: sdpDont do running or walking because itll make you lose weight.
Will have to do a weight before and after my trip to the lakes.
Generally in the fieldwork season I end up losing a stone or nearly a stone in weight when I get active. Which isnt great when Im already quite low weight wise at 10 stone!...
Quote from: Chris HQuote from: zpyderFace it clocked, youre like me, cursed with the ability to eat anything in any quantity and not put on weight. I say embrace it and gorge yourself on a block of lard.
In all seriousness though take it easy on the high fat foods, you may stay thin but chances are your arteries are getting clogged full of the stuff and youll be in trouble in later life.
Lots and lots of protein coupled with good resistance training is what you need if memory serves. High mass low repetition workouts with only a small amount of cardio exercise to help you build up muscle mass.
oops, didnt see this thread :whoops: I put a daft comment about saturates on fbook a while back and didnt realise you where being serious! :whoops:
Above = best advice on here.
I train quite a lot nowadays, I changed it round a couple of years ago (maybe more now thinking about it) when I realised I was starting to get fat after I had a life of eating what I wanted, a switch was thrown and it was a case of game over sonny, no more free rides :lol:
If you want to put on quality lean muscle not layers of flappy skin hit white meat like chicken hard and often. I used to eat only 3 meals a day but sod that, I would say eat breakfast, brunch, lunch etc, big meals for your main 3 and smaller between, I tend to smash bagels left right and centre, often 3 cinnamon and raisin new york bagel jobs a day, especially when im training that evening.
The term that you will probably benefit from googling is hardgainer there are many guides on how to pack on quality muscle etc without looking like a thin mr blobby, its perfectly possible to be almost stick thin but ugly and wobbly, so be warned. Although some of the comments on this thread incinuate you could get away with eating a birthday cake every day I wouldnt advise it, you are what you eat and all that :lol:
http://www.muscletalk.co.uk/hard-gainers.aspxEven if you get a bit of muscle it will look good if youre thin, if you pack on a load of cake fat you will be bigger, but get a fatter belly/face etc
Honestly youre in a good position right now to tone up/gain quality muscle if you wanted to put the effort in, my metabolism used to be exactly like yours and I didnt think about training etc till I got passed the magic age (for me) and wish I did it earlier now! if youre as thin as you say you are and eat and train right keep that fat down and you could look cut like a badass :yarr:
Oh and yeah BMI is a defo pinch of salt job, im 6ft just under 80kg and one point under overweight, yet my stomach is flat standing up (maybe I have a fat ass? :lol: ), muscle weighs more than fat and all that, just ask Mark, I bet his arm muscles weigh half my bodyweight :lol: :w00t:
Cheers for taking the time to write all that up. It definitely seems lots of meals is the way to go. Thanks for the suggestions on what to try too, I really like bagels so Ill start eating more of them.
Eat more at breakfast and lunch, less at dinner.
I dont really believe theres a difference between metabolisms.
Nige is skinny because he eats nothing, by his own admission.
I am fat because I have 4 chocolate bars a day, and only eat bagels and drink 6 beers a night.
Quote from: SamI dont really believe theres a difference between metabolisms.
Nige is skinny because he eats nothing, by his own admission.
I am fat because I have 4 chocolate bars a day, and only eat bagels and drink 6 beers a night.
100% fact there are different metabolisms. People have different Carbon levels, this tracks to what you eat and what it does to you. I eat 3 times as much as people 3 times my size. I Have to work out twice has hard to get the same result as others, just due to my Carbon metabolism. Sitting there for 2 hours one rugby training session being talked to by a Dietician about it all and getting assessed to find out what training and foods you should eat compared to the others means it exists. Of course it does. There are people out there who eat less then others and put on more weight too.
100% fact eh ?
Yes. I put a link from the Beeb to a programme some time ago pointing out that many people dont get fat even though they eat far more than the daily recommended amount of calories. Some can eat 10,000 Kcals a day and still not be overweight.
http://www.tekforum.co.uk/posts/list/14148.page
and
http://www.tekforum.co.uk/posts/list/14317.page
How much you burn off, your size, you genes, Lots of reasons. Why there is a whole industry around it.
And most of the industry based on fake snake oil...
Quote from: SeriousAnd most of the industry based on fake snake oil...
Indeed... because the existence of an industry around something means it must exist... tell that to all the redundant bankers.
Quote from: SamI dont really believe theres a difference between metabolisms.
Nige is skinny because he eats nothing, by his own admission.
I am fat because I have 4 chocolate bars a day, and only eat bagels and drink 6 beers a night.
lol - love the conclusion! Wish it was true but sadly its not. Now Im no wannabe scientist like some people on here, but I do know that my dads side of the family ate huge meal portions, had no concept of healthy eating (it was all fat, carbs and sugar in huge quantities) and did little exercise. Yet every single one of them was skinny as a rake. My mums side of the family on the other hand ate reasonably healthy, at the right times and in sensible portions and always had weight problems. I dont see anyway that can be anything other than genetics?
I think Ive discovered a hidden secret of the weight gain world. Instant noodles! Two packets a day is almost 800 calories, I can easily fit this in as brunch or around lunch.
Quote from: RivkidQuote from: SamI dont really believe theres a difference between metabolisms.
Nige is skinny because he eats nothing, by his own admission.
I am fat because I have 4 chocolate bars a day, and only eat bagels and drink 6 beers a night.
lol - love the conclusion! Wish it was true but sadly its not. Now Im no wannabe scientist like some people on here, but I do know that my dads side of the family ate huge meal portions, had no concept of healthy eating (it was all fat, carbs and sugar in huge quantities) and did little exercise. Yet every single one of them was skinny as a rake. My mums side of the family on the other hand ate reasonably healthy, at the right times and in sensible portions and always had weight problems. I dont see anyway that can be anything other than genetics?
Anyone who says "I eat a lot but I dont put on weight" doesnt eat anything. Nige used to say this too when I lived at home but he had a slice of bread aday. I guarantee, eat what I eat and youll be 200lb in no time.
Well Ive been eating tons and nothing much is happening yet, I expect it will be slow going though. Ill keep you updated :)
http://www.exercisegoals.com/muscle-building-foods.html
Are you eating enough bagels yet, its the choice of kings!
Arnold Schwarzenegger said that he owes all his muscles due to massive consumption of bagels*
*complete and utter crap.
(http://www.posterville.com/library/eric_cartman_beefcake.jpg)
Quote from: Clockd 0NeWell Ive been eating tons and nothing much is happening yet, I expect it will be slow going though. Ill keep you updated :)
Your body is just burning it off, check my links. If you want to get fatter you really have to put the calories in, which might mean a ridiculous OTT diet. Even worse, if you stop it might just revert to your old (present) weight.