ORIGINAL: cupzfier
Hi. I am a new beginner, i present to u a special case because i really need your help.
more info of myself
21 yrs old, student
SIZE:
my physique is small, i have an extremely high metabolism
EATING HABBITS:
I dont eat poultry meats , the only meat i take is fish.
I do take eggs.
PREFERS:
I have just one dumbbell at home, i can change the weights from 2.5 kg - > 12.5 kg, i can visit the gym as well.
- likes swimming and running (not that i always do them, just prefer to do them)
problems:
1) im not sure what types of food i can eat to increase calorie intake.
2) not sure what supplements to buy. but i would like to based my intake of food with normal foods, only occasionally using supplements (due to costs and inexperience)
3) not sure what is my focus should be on now, to get started..
PLANNED MEALS:
8am = breakfast : normal meal (normally bread)
10.30am = small snacks (normally cake, tarts)
1pm = lunch : rice + veggie + tofu + eggs / whatever i like
3pm = small snack : (normally tuna bread
6pm = dinner
8pm = bread
Since i am still a student, please consider my budget, thats why alot of portion is based on bread.
Please provide me with solutions using your invaluable experiences. I appreciate it greatly. thanks
I am assuming you eat less than youre planned meals, you may indeed have a very fast metabolism, but from what i can see-you don't eat a lot, and im afraid that your planned diet doesn't pose enough calories/protein much either...
It doesn't matter much if you dont intake pultry meat and only fish, fish is the best food to have for bodybuilding, actually i think fish is just one of the best foods period.
Anyway, for protein you an use them fishy fish (lol), tofu (i heard tofu holds CRAPLOADS of protein?) and eggs, make sure to eat quite a bit, a normal tin of tuna contains 30grams of protein, so depending on your weight youre aiming for 4-6 tins of that a day every day, or other meats to get the same protein count, for mass you will also need fats and calories/carbs, for breakfast have oats/porridge or something like that, thats a good food,during snack times take bananas, thats a good food too, when eating bread eat wholegrain ive heard thats the best, i dont personally eat wholegrain products because they taste disgusting and i think i have a very mild gluten intolerance, but thats another story, anyway, intake around 3000 calories every day, split between 100-150grams of protein, 300-400grams of carbs, and a good 100grams of fat.
Im afraid to say that bodybuilding is an expensive sport if you wish to get very big, but im sure you can increase your small frame with moderate food intake, when you say small frame do you just mean small built? or thin? how tall are you and how much do you weigh? the amount of actual mass you have makes a big difference as to the amount of food you need, anyway as to supplements, they are very expensive, the basic ones for mass gain are whey protein and creatine, whey protein i can give experience of, it helps i guess, i have trouble gaining weight and when i do its pretty spontaneous and im not too sure what did it LOL, but whey is the basic supplements which will give you that extra little boost of protein
As to the dumbell-useless if you wanna get big
go to a gym, and just work with weights that push you 8 reps on average, as thats the building mass rep count, split yourself into a routine, you dont have to go every day but your gains will be slower
example
monday-legs, abs
tuesday-shoulders,triceps
wednesday-back, lats
thursday-chest, biceps
friday-delts, traps
sat/sun-days off
thats an example, you dont have to structure it like that, that is my routine, works best to keep muscles youve worked before not used much on the next day
you dont have to go to the gym that much, once a week is fine if you wish to just get a bigger frame, but itl take longer, that's all
Hope this has helped