about to snap
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about to snap - 1/7/2007 8:36:27 PM
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ss396
Posts: 180
Joined: 12/17/2006
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ive read all these articles on diet and excersising on this site and im definatly A.D.D and just dont get it
im 140 5'11 and want to gain 30 pounds of muscle in 6 months .
i read about calorie intake and protein intake , and its all mathimatical and drives me nuts , everything i eat is junk food cuz its the only thing i find with high protein and calories.
i dont know how to eat proper , all this talk about eat foods with 15% protein 30% carbs or something like that i dont even know how to find foods like that and itll drive me nuts looking at allt he nutrion info on everything i buy.
on top of that i just started my workouts and i get frustrated if im doing more then one excersise for one muscle , for example my bicep , if its not the basic curl , i dont know if im doing the excersise right and it makes me nuts! i dont wanna work for nothing , plus if im gaining muscle do i curl it fast or slow or what ahhh im going nuts!
ive been on fitday.com and its useless to me i dont even know how to use that site.. i just need someone here that has the knowledge of gaining muscle and proper diet to tell me not send a link but tell me , if im 140pounds 5'11 and wanna gain 30 pounds of muscle how many calories a day i need and what foods are healthy for me.. all i hear is the diet is the key and im just going nuts trying to figure this out!
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RE: about to snap - 1/7/2007 10:49:44 PM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
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30lbs of muscle is impossible in 6 months. You can gain 30lbs of weight in a month though.
Read the following article, it'll give u a starting point.
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
(in reply to ss396)
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RE: about to snap - 1/8/2007 4:49:11 AM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
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Easy. Eat whatever you think is "healthy" food, and eat a lot of it. Eat as much veggies as you want, eat lots of lean meats like grilled chicken breast and turkey and tuna. Drink skim milk. Just eat anything that you would not consider junk food, and eat a lot!
This isn't the best way to go about it, but it's better than "snapping". It takes a ton of dedication, time, and effort to work out percentages of what you're eating, but I guarantee if you use www.fitday.com you will learn things about how you're eating is effecting you.
For instance, one morning I felt like I could not eat or I'd puke. I realised it's cause I took in way too much protein the day before, and that morning had more protein planned. My body was telling me something and I wouldn't have known why I felt like that, had I not been able to go back to my "foods eaten" section and read that.
(in reply to vdk_au)
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RE: about to snap - 1/8/2007 9:29:06 AM
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ker0sene
Posts: 32
Joined: 12/28/2006
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Hehe im right there with you. Except i've found out how many calories I need and I already know what to do to workout. My problem lies in what foods to eat, and reading here just keeps making me even more confused :( Only thing I recommend for your problem is to read that link carefully and slowly. Finding out how many calories you need to eat to loose/gain mass is actually easier than it sounds. Exercises will come down to what you want to do as well. Here's a website that shows you what exercises do what and how to do them with gif pictures! http://www.exrx.net/Lists/Directory.html
(in reply to danmac75)
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RE: about to snap - 1/8/2007 10:44:44 AM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
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It may seem confusing but it really isn't. It just takes work, but nothing good comes without a little sweat and learning. Keep in mind that people go to school to learn this stuff and earn a degree, and are happy to share their knowledge here or in books. People like you me and kerosene are just trying to learn it on our own free time, and I think we take for granted the amount of discipline it takes to follow some of the things on here. There are no shortcuts, including in nutrition - more and more I get advice to plan out meals the day before. I guarantee though if you basically have a lean protein and a healthy carb as a meal 6 times a day, you will meet those percentages without having to do any math. Stay motivated and interested and keep up the good work.
(in reply to ker0sene)
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RE: about to snap - 1/8/2007 3:44:06 PM
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Davey
Posts: 5
Joined: 1/7/2007
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Like dan said eating healthy foods provides much better fuel. If your looking for looking to put on some substaintial weight, I'd try a weight gainer. Check out some Whey Protein shakes that provide the right amount of calories for you. As far as gaining 30 lbs of muscle in 6 months, I couldn't help you there. Just stay on a steady diet, work hard and you'll end up getting some nice gains.
(in reply to danmac75)
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RE: about to snap - 1/8/2007 5:20:19 PM
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Nm0ney34
Posts: 1042
Joined: 11/19/2006
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Theres tons of debate over whats "healthy" and what isnt. And it varies from one person to the next. Keep your head up bro, this is almost always the hardest part for anyone.
First and foremost you need to find out how many calories you should be taking in to put on mass. You can do that by checking out the calorie counter in the nutrition thread. Great tool. If you have Microsoft Excel or can get to a computer that does all you have to do is plug your numbers in. Very simple.
Basically the bare of eating healthy, you wanna stay away from fast food...that one should be obvious. Limit your sugar intake, sodium and fatty foods. Now you need fat in your diet, and you want the monosaturated and polyunsaturated is what I think there named. The kinds of fat you dont want are saturated and Trans fat. Trans fat is the worst stay away from it at all costs...Do a little research on it. Find good foods that you like and get your calories from that. Peanutbutter and banana sandwhichs are a good example, grilled chicken sandwhiches, rice, potatos, granola etc... And if your having trouble making the calories, you should look into wieght gainer which you can usually find at your local health store. If you break all your calories into about 5-6 meals a day you should have no problem meeting or even exceeding the calorie intake for you to gain wieght.
but, you also have to have a sturdy workout plan behind you in order to turn most of that wieght into fat...because Im sure you dont want to gain 30 pounds of mostly fat.
My advice is to start off with a 3 day a week workout, lots of compound excercises. Then eventually move into maybe a 4/5/6 day a week where you train each body group twice a week.
But for now, for a few months I would recommend something like this...
Monday: Legs and Bicepts
Squats. 3x8
Legpress/Lunges. 3x8
Leg extensions. 3x8
Leg curls. 3x8
Standing barbell curls. 3x8
Preacher curls. 3x8
Incline curls/standing single arm curls/cable curls. 3x8
Wednsday: Chest and tricepts
Bench. 3x8
incline bench 3x8
Pushups. 3x20
Dips. 3x8
Tricept pulldowns. 3x8
Tricept overhead extensions 3x8
Tricept skull crushers. 3x8
Friday: Back and shoulder
Deadlift. 3x8
Bent over barbell row. 3x8
Chin ups. 3x8 or however many u can do until exhaustion
Cable pulls/Lat pulldowns. 3x8
Military press. 3x8
Lateral raises. 3x8
- Ad in 2-3 ab exorcises on any of those days and treat them like any other muscle group.
Thats just a basic list I came up with, you want to hit every muscle group 2-3 times just about. and 3x8 is usually a pretty good start for beginners. If your frustrated your doing an exorcies wrong find someone who knows how, there are tons of guys in the gym who wouldnt mind showing you how to do soemthing. Just be mindful, alot of guys do, do exercises wrong, bad form or either they dont go through with the full range of motion.
I hope this helps a little bit, dont get frustrated I know it sounds like alot and sometimes it really is a pain in the ass, and theres never no one ultimate right way. It just takes time, patience and an understanding of your own body. Good luck and post if you have any more Q's
(in reply to Davey)
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RE: about to snap - 1/9/2007 7:07:59 AM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
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1 thing - i think you might be confused on one point. While there are certain times in the day you want to eat meals that are just right - with certain percentages of protein and carbs, like after you workout - the most important thing for you to understand is that those percentages are for throughout the whole day. So for instance, you can easily keep track of your protein intake if you eat lean meats, drink milk, eat eggs, CANS OF TUNA, and take whey to supplement. It's really easy. You don't have to make exactly every meal "15% carbs, 30% protein".
(in reply to Nm0ney34)
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RE: about to snap - 1/9/2007 8:26:16 AM
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jheft
Posts: 3153
Joined: 1/3/2007
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Dan - you list CANS OF TUNA in all caps -- is that because there you want to distinguish from e.g. those (nicer IMO) no-drain packets of tuna and that the canned is somehow better, or is your emphasis there for some other reason?
(in reply to danmac75)
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RE: about to snap - 1/9/2007 2:32:11 PM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
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No, sorry about that. They aren't any better than the kind that come in packets as far as I know, and actually the packets might have a better tuna with higher protein. I guess the reason for the all caps is because canned or packaged meat, not just tuna but chicken as well, is probably the easiest way to know exactly what you're eating in terms of Protein. You could basically eat a can of tuna, and it'd be a couple hundred calories and you'd know exactly how much protein you're getting, which is what ss396 is having trouble with.
(in reply to jheft)
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RE: about to snap - 1/10/2007 11:15:54 PM
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ss396
Posts: 180
Joined: 12/17/2006
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so 30lbs of muscle is impossible , thats a definate bummer , if i put 30 lbs on cant i turn it into muscle?... thanks for all the help guys im sure ill get the hang of it someday .
im thinking of buying a bench press and alot of free weights to avoid going to the gym , im alittle self concious
(in reply to danmac75)
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RE: about to snap - 1/10/2007 11:18:18 PM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
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No. Muscle and fat are not interchangable, meaning you can't convert fat into muscle, and vice versa.
And who care's what you look like, just get into the gym!
(in reply to ss396)
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RE: about to snap - 1/15/2007 12:16:38 PM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
Status: offline
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Yeah man hit up the gym. They'll have everything you need there, and it's no good to be self-conscious. You can't keep that up if you want to be successful - you've got to test your limits a bit as a person. Just go to the gym and be respectful, i.e. putting weights back, not horsing around, and not lifting with 3 buddies and taking up the squat rack for 30 minutes. If you pretty much go and mind your own business, you'll feel an unspoken acceptance by fellow lifters, even if you're physique is nothing to write home about.
For me, the way I kind of judge people at my gym is by how informed they appear. Does it seem like they are doing a set regimen? I probably shouldn't and can't judge anybody, but I'm human and I do anyways. If some old guy comes in an does 3 sets of 100 on the flat bench with no weight on the bar and I'm trying to get in my bench and go home, yeah I'm gonna be a little judgemental. Just inform yourself, and shield yourself with effort. There's so much more to be done outside of the gym then when you're actually there. You're on the right track, just keep your mind open to new information and be willing to adapt. Sooner or later you'll find what works. Good luck
(in reply to vdk_au)
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RE: about to snap - 1/24/2007 3:11:23 AM
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MrBafner
Posts: 26
Joined: 4/9/2006
From: Brisbane, Australia
Status: offline
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15kgs or 30lbs is definatlely possible with a $400 shopping bill for the week, which will include
pre-breakfast
breakfast
post breakfast
mid-morning tea
morning tea
brunch
lunch
post lunch
pre-afternoon tea
afternoon tea
break for 2 hours for work-out
WORK OUT
pre-dinner
dinner / desert
TV snack
Late night snack
Bed
During the day, attempt to limit ALL movement. Hold in your bowel movements for as long as possible (3 days is good... if you can).
Include in your diet at least 4 chickens every day, 5 tins of tuna in brine, a large milk-shake with 5 egg-white and 1 egg yoke included for every meal. Reduce sodium intake to reduce water retention and increase blockers.
LIMIT MOVEMENT !!!!
If you have a spare $2k or $3k invest in some testosterone and up your natural level by 5 times the limit. People whinge and bitch about testosterone, it IS natural, your body produces it. You can go to your doctor and ask for a prescription if your doctors knows and understand you.
Stay away from the wasted money in suppliment tablets, you get enough of this crap out of the food you eat... save your money! Yeah, its crap to those idiots that are trying to make a living selling the crap.
If your really desperate, there are synthetic injections that can be had... but be careful they induce symptoms you may not be able to control. Do your research before, you don't want permanent damage to your body.
It really all depends on your lifestyle, money situation, and what your prepared to give up and how far your willing to go.
30lbs is reachable!!!!
(in reply to ss396)
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RE: about to snap - 1/25/2007 10:08:39 PM
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LimPShoT
Posts: 38
Joined: 8/10/2006
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30lbs in 12 months would be a more realistic goal, which myself achieved throw down around 3k calories a day 1.5grams of protein a day and lift 3-4 days a week compound lifts and ou will get there. And dont listen to Baf and hold your bowel movements unless you want to end up with IBS.
< Message edited by LimPShoT -- 1/25/2007 10:10:49 PM >
_____________________________
age:32
Height: 5' 10"
Weight: 169 before stack, current 174lbs
BF: 8%
Next goal: 175lbs 8%BF
Current stack No-Xplode, DN activate, DN RR, creatine mono, On whey, muscle milk, fish oil
(in reply to MrBafner)
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RE: about to snap - 1/26/2007 2:21:15 PM
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thehardway
Posts: 2594
Joined: 8/8/2006
From: Philadelphia, PA
Status: offline
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quote:
ORIGINAL: ss396
i read about calorie intake and protein intake , and its all mathimatical and drives me nuts , everything i eat is junk food cuz its the only thing i find with high protein and calories.
i dont know how to eat proper , all this talk about eat foods with 15% protein 30% carbs or something like that i dont even know how to find foods like that and itll drive me nuts looking at allt he nutrion info on everything i buy.
1st it will drive you nuts, after awhile it becomes second nature, and then a little while later you won't understand how you could eat WITH OUT knowing what your food is made of.
remember your rarely going to find food that independantly has the ratio of fat, protein and carbs, you ae looking for, but you are going to put a meal together to make that ratio.
Your building up a knowledge base right now and it can be overwhelming. But you will retain the knowledge you aquire.
There are, I would say 50 foods easy who's nutitional content I could rattle off within a 10% margin of error.
Like everybody else basically said you will find a pattern of eating that will work for not only your nutritional needs but for lifestyle. But you will have to put in effort to get t the point where it comes naturally to you.
quote:
on top of that i just started my workouts and i get frustrated if im doing more then one excersise for one muscle , for example my bicep , if its not the basic curl , i dont know if im doing the excersise right and it makes me nuts!
Definately use ker0sene's exersise link, I use it, many people here use it.
Good rules of thumb when your working out by yourself,
know what muscle group you are trying to stimulate, you should feel them bearing the majority of the load when you are performing the exersise.
You never want to lock out your joints.
When your teaching yourself a new exersise, always start very light.
If you can watch yourself in a mirror.
You need to form a mind body link, and that takes time. You will get in deeper touch with yourself pshyically and mentally as you train. You soon will be able to feel if the form is correct. Although it is certainly ideal to work out with someone else who can critique your form and spot for you.
quote:
i dont wanna work for nothing , plus if im gaining muscle do i curl it fast or slow or what ahhh im going nuts!
Slow and controlled, with a good squeeze at the top, I believe is the what you are looking for.
Remember packing on 30 lbs of muscle is going to require not only the effort in the gym, but eqaul if not more effort outside of it.
(in reply to ss396)
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