Starting to hit the gym - questions on diet?

Discussion in 'Fitness & Nutrition' started by Stilgar, Sep 11, 2005.

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  1. Stilgar

    Stilgar New Member

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    Ok, I have a fairly fast metabolism. I eat about 6 meals a day (full sized) and I am up for about 20 hours each day, 4 hours of sleep does me fine.

    I am starting a fairly basic twice a week routine of 1 1/2 hour sessions at the gym, working on upper body strength as well as lower body support on alternate days (tuesday, thursday), and I am wondering:

    Do I need to increase my food intake? As it stands, I certainly get enough energy per day as evidenced by the lack of muscle definition. I am not a fat guy, fairly skinny in fact, but I have a complete lack of muscle definition which I attribute to a fatty layer beneath the skin.

    Also, are there any food groups I shuold concentrate on more? Bear in mind, this is only a twice a week routine so it is not that taxing on me, I'm just looking to get some slow progress in as I have a year of free time right now.

    Any advice appreciated, Thanks :)
     
  2. AaronOC

    AaronOC Guest

    Firstly get at least 8 hours sleep a night because your body needs that to grow and recover.

    If you are serious about getting bigger then you need to eat as much as you can but make sure it's clean protein heavy foods.
     
  3. Peqkx

    Peqkx Active Member

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    Tuna, chicken, turkey, etc.


    Also pop tarts and M&Ms
     
    Last edited: Sep 11, 2005
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    if you are skinny, it's more due to not having any muscle to speak of. Fat isn't helping your definition, but it's mostly lack of lbm.
     
  5. Stilgar

    Stilgar New Member

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    Heh.. you're defininetely right about that. 5'11 at 140 pounds, the only muscle i have is in my legs from football (soccer) and basketball.

    As for high protein foods, do you guys reccommend I bump up my carbs intake as well? Im thinking like this for meals:

    Lean chicken breast
    Brown rice
    (insert veg of choice)

    Portions multiplied by 2.


    And yes, I am serious about putting on some weight, I'm tired of looking weak and scrawny. Not lanky, but scrawny.
     
  6. shastaisforwinners

    shastaisforwinners OT Supporter

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    a good starting place is this:

    total calories = 15-16x your bodyweight (in lbs)
    protein = 1-1.5g/lb of bodyweight
    fats = 25% (or more) of total calories
    carbs = fill up the rest

    That is a generic template for gaining weight. It probably seems like a lot of work, but it's not really bad once you get used to it. You'll get better results if you can workout 3-4x per week.
     
  7. Stilgar

    Stilgar New Member

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    Got it.

    Thanks for all the help. Appreciated.
     
  8. tryfuhl

    tryfuhl New Member

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    it's like... pt, ceaze, and christophers, all rolled into one :eek5:
     
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