So i need to get stronger...

Discussion in 'Fitness & Nutrition' started by Frito, Apr 21, 2008.

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  1. Frito

    Frito New Member

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    I play high school baseball. I wanna make my next year memorable on varsity and not just dead weight. I wanna know what I can take to get more muscular. I'm about 5'7 140lbs (on a good day). I'm really skinny which is partly because i run alot (cross country). I have whey protein but I wanted to know what can help me gain alot of muscle. Lifting and everything.

    Note: I don't wanna lose speed because i run cross country too.
     
  2. jonno

    jonno New Member

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    read the sticky's
     
  3. RICK RO$$

    RICK RO$$ Active Member

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    I don't bop I do the money dance
    fuck my life
     
  4. Frito

    Frito New Member

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    the gaining weight one for skinny people?
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    food
     
  6. Frito

    Frito New Member

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    i actually eat alot. i just wanted to know if i should take like creatine or something. I want to bulk up a bit
     
  7. TZ

    TZ Banned

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    you think you eat a lot, but you probably don't eat very much

    http://www.strengthcats.com/classicfootballII.htm

    follow this routine and eat non-processed foods with lots of protein focusing on gaining weight slowly but steadily.
     
  8. TZ

    TZ Banned

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    Straight from the nutrition edu sticky:

    EATING CLEAN”

    There’s a whole debate about eating clean. I believe that eating clean is : (1) getting whole foods (2) getting food with higher nutrient density (more vitamins, minerals, antioxidants per calorie) (3) getting more fiber (4) eating food that we aren’t prone to overeat. These are the reasons, I think, that eating clean can lead to better results in many people.
    Eating junk food can be done while still being lean, especially if you count calories, get some supplements to compensate for less micronutrients and have good genetics.


    Take home message : do it if it works for you, but don’t come here crying if it doesn’t. Nutrition should be individualized. It's all about reassessment. It holds true for anything. If it works, keep doing it. If it doesn't, try something new.


    Food choices

    Eating is mostly about making good choices and not only avoiding bad stuff. It takes time to get where you want and consistency is necessary. Making good choices 90% of the time is enough, get 1 cheat meal every week if you want to, as long as you stick to your plan the rest of the time. Read the labels and strive to get foods that contain stuff you can at least pronounce and, ideally, that you know what it is. Fewer ingredients usually means better for you.

    Dairy products are usually avoided because some people are lactose intolerant or do poorly with it.
    Starchy food should also mainly be eaten PWO and in the morning (both times at which our body is more insulin sensitive). Total carb count is your priority though.


    Don't forget to add everything up (Ex : count carbs from milk, count fat from meat, etc.) and to add those foods so that they end up fit your daily plan.


    Protein:

    o Any fish or seafood (canned tuna, salmon, sole, tilapia, shrimp, etc).
    o Eggs and egg whites
    o Beef, pork, poultry, lamb, anything but prioritize lean sources
    o Dairy products like cottage cheese, cheese, milk (many of them have high sugar content though, like yogurt)
    o Protein powder (whey, casein, milk protein isolate, etc)


    Carbohydrates:

    o Prioritize vegetables which contain fibrous carbs (since they have a high nutrient density and a low caloric density, they can almost be eaten freely) such as
    • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    • Broccoli
    • Asparagus
    • String Beans
    • Okra
    • Spinach
    • Bell Peppers
    • Brussel Sprouts
    • Cauliflower
    • Cabbage
    • Celery
    • Cucumber
    • Eggplant
    • Green or Red Pepper
    • Onions
    • Pumpkin
    • Garlic
    • Tomatoes
    • Zucchini
    o Fruits
    o Starchy veggies (sweet potatoes, yam, legumes)
    o Starchy products (Oat meal, oat bran, oat bran cereal, bran cereal, rice, whole-wheat pasta, 100% whole-grain products)
    o Oatmeal (stick to the non-flavored/non-sugar packed ones, just plain oatmeal, the kind of oatmeal doesn't really matter)
    o Legumes (they contain lots of protein but they usually are incomplete proteins and contain too much carb to be considered a protein source)
    o Basically, the less refined stuff. Strive to eat stuff that was available a couple of hundred years ago and try to eat fewer food that come in a box.

    Fat:

    o Fatty fish (for example : salmon, mackerel, sardines)
    o Omega 3 capsules (i.e. fish oil capsules).
    o Oil from a vegetable source (olive, flax and sesame being the best)
    o Egg yolks
    o Nuts (prioritize walnuts due to their omega-3 content but other nuts like almonds, peanut, etc are fine)
    o Any nut butter (almond, cashew, peanut, etc)
    o Don't forget to count the fat that comes from your other foods, especially meat and dairy

    MEAL PLANNING

    Pick a source of protein, add a source of carb (veggies, fruits, grains) and/or a source of fat so that it fits your desired intake. There's a meal. Then you can find recipe on teh intraweb.
    Example : chicken, pasta, olive oil. Search in google a recipe that has those and bingo.
    Just combine. Fatty fish + rice + veggies. Beef + veggies (could be a stir fry, could be a stew, could be steak with veggies). Cottage cheese + fruits/yogurt. Tuna + bread (it's called a sandwich, it's awesome and portable).
     
  9. Insert

    Insert Active Member

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    fucking fail, dont give this faggot any info.
     
  10. Insert

    Insert Active Member

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    :bowrofl:

    next time you see a broly kenyan let me know
     
  11. TZ

    TZ Banned

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    everyone has to start somewhere..
     
  12. J

    J Active Member

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    The stickies are a good place to start
     
  13. Frito

    Frito New Member

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    thanks TZ. THe one thing is that i know the food to eat. i just don't know how to spread it out like on a meal schedule
     
  14. Frito

    Frito New Member

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    i did this during the summer last year. The school offered a summer lifting program. I went even though it was for football and we followed a similar schedule.
     
  15. evolude

    evolude OT Supporter

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    :bowrofl:
     
  16. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    Dianabol
     
  17. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    Not as important. Just make sure you eat after your physical activites and get your calories in at the end of the day.
     
  18. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Bicept slaps.
     
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