Well the thread started off as me looking for some advice on how to gain some weight and get more healthy but with a few people showing intrest i thought it might be a good idea to create a thread for everyone so if your in need of any advice on getting fit and healthy.
I will update the thread with some helpful stuff on how to gain and loose weight based on what people post in the thread
The Basics
Water
Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.
Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.
Protein:
Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.
MEATS - Meat cuts should be lean, trimmed & skinless.
- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.
DAIRY - Choose mostly low fat dairy products
- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat
- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS - These are available in powders/bars/drinks/etc.
- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
- Casein Protein: (A slow digesting milk protein.)
- Soy Protein: (Derived from soyabeans.)
- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*
Carbohydrates : Complex carbs also contain fibre.
Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.
SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars
- Sugar Cane & Sugar Beets (The main commercial sources of sugar)
- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
- Honey (Honey contains a mix of glucose and fructose)
- Milk (Milk and milk products contain the sugar lactose)
- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)
COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars
- Potatoes, Sweet Potatoes, Pumpkin & Squash
- Yams, Parsnips & Other Root Vegetables
- Corn, Oats Wheat & Other Grains.
- Wholegrain Flours, Breads & Pastas.
- Brans, Weet Bix & Shredded Wheat Cereals.
- Ancient Grains (Amaranth, Millet, Teth, etc).
- Basmati, Brown & Wild Rice.
- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
- Vegetables such as Carrots and Peas.
Fats / Oils : All oils ideally should be cold pressed, extra virgin and of high quality.
Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's
- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's
- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat)
Fibre - Fibre has no caloric value but is still classed as a macronutrient
Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system.
There Are Two Types Of Fiber: Soluble & Insoluble
These are often found together in the same source.
Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.
Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.
- Broccoli / Cauliflower / Cabbage
- Celery / Lettuce / Spinach / Watercress
- Mushrooms / Onions / Carrots
- Green Beans / Peas / Asparagus / Kale
- Bean & Vegetable Sprouts / Beetroot / Leeks
- Cucumber / Zucchini / Aubergine
- Tomato / Capsicum / Silverbeet
- Frozen Mixed Vegetables
- Any Other Non-starchy Vegetable (or similar) of Any Colour
- Any Grain or Grain Product
- Fruits & Berries
- Legumes
Some inspiration from the Tek9 Commuinty
- Drmz weightloss (Donno from how much to how much but the pictures show a huge change)
www.tek-9.org/forum/off_topic-22/drmz_weightloss-39504.html?page=2
- Stevy's huge weightloss a loss of 50kg
- Jonezy
Before
Now
Twrs
Before
Now
Carlisle
Before
Now
Duffer
Before
After
Helpful Links:
www.facebook.com/pages/Human-Design-Health-and-Fitness/401295832488?ref=ts
www.uk-muscle.co.uk/forum.php
forum.bodybuilding.com/
edited 2012-03-03 16:20:14 
bLAZYY on 2010-08-05 23:03:12
edited 2010-08-05 23:08:09
www.menshealth.co.uk/community/
for gaining weight u need to start eating 4 or 5 small meals ore day.
also try protein shakes
www.myprotein.co.uk/products/impact_whey_protein
im doing weights every other day at the moment to build up some muscle and going to join the uni gym soon
edited 2010-08-05 23:10:05
But I don't gain anything, but, my brother started powertraining again, I aswell, & since he's quite skinny he started to drink those protein milkshakes or whatever those're called & he is gaining some weight so (he's like me, eats loads but gained nothing up till now with those shakes)... Might be a solution but I don't think it's that healthy to just drink it to gain weight without actually training or whatsoever.
edited 2010-08-05 23:10:37
I used to be quite.. flubby so to speak, when I was like... 12 years old I started training (running, weights....), though, been practicing martial arts since I was around 4 years old coz of my uncle. Strangely enough I never gained any weight when I started training every single day with weights, running, really everything... With my diabetics I had to eat at 8am, 10am, 12, 15, 17-18 (could play abit when I wanted to eat between those hours), 20pm & 23pm before I went to sleep.
These days (with the huge improvement on the medical part when it comes to diabetics), I wake up, eat a pizza or a lasagna (like those big ones of literally 1 kg), eat it like breakfast + some bread with it aswell, like 30 mins I start eating bread like mad, sometimes I just eat half up 'till a whole bread. But I'm not gaining anything... my brother, quite the same, eating all the time ect... skinny but muscled, & like.. a month ago he started with those protein shakes, & I can tell a difference tbf...
Though, if you want a daily structure in your food ect... you might want to contact a gym instructor or whatever in your area, most of the time those guys (or girls) should be able to help you out.
edited 2010-08-05 23:18:53
Just has egg-white (or w/e the english name is) in it which is used by muscles to expand. So you eat a nice meal (Spaghetti and lasagna for "koolhydraten"(in dutch)) and then an hour later you drink a shake and the extra protein will go straight to your muscles.
vandaag er misschien eens achter gaan.
oh wait...
Diet plan for gaining weight? Just fucking pig out bro, pig the fuck out. I have too, go the gym 5 days a week, have protein/meal replacements etc.
I'm back at football now so gaining weight for me is a cunt.
I have no fat, if i got medically tested it would probably be 2%.
I weigh 11stone dead on atm, well after this week that should be 11 2lbs but ye. Shite.
Just stick to the basics - porridge/weetabix, protein shakes, lean meats, nuts, eggs etc. If you're cooking for yourself then replace pasta/rice etc with baked beans and mixed veg and up the protein content.
Obviously you need to do exercise at least 3 times a week (circuit training in your room, running, cycling, swimming, gym etc etc) too.
forum.bodybuilding.com/showthread.php?t=117801461
What i'd recommend would be a 5x5 routine focusing on compound lifts as thats what puts on the most mass.
RIPPETOES
forum.bodybuilding.com/showthread.php?t=712752
Really good starting program
MORE INFO: startingstrength.wikia.com/wiki/Starting_Strength_Wiki
but what is most crucial for skinny guys is diet
Get yourself some cheap whey and creatine (Don't worry about stuff like maximuscle its over priced.)
Then you want to be hitting at least 3500 calories a day maybe 4000 its harder than you think. Out of that you want about 200 g's of protein.
You can use fitday.com to add up what you've eaten and check youre on track.
But the stuff you eat shouldn't be crap like chocolate it should be good food.
An example diet would be:
MEAL 1
Oatmeal with whole milk
2 scoops of whey
fruit
2 pieces of toast with eggs
meal 2
Pasta with chicken
meal 3 pasta/rice with meat again
Meal 4 post workout
2 scoops of whey, fruit
Meal 5 dinner with carbs like pasta/veg and chicken or other meat
meal 6 pre bed 2 scoops of whey and some peanut butter on toast.
Ideally you need to consume an extra 200-300 calories over your daily calorie expenditure in order to bulk. This will help limit the amount of fat produced by the extra calories; the majority of which will instead be used for building muscle.
You want to eat plenty of Protein, from Chicken/Turkey Breasts, Lean Beef and Pork, Eggs, Peanuts and some beans - Protein shakes are also ideal for people with busy lifestyles or for an easy protein fix. You also need to consume a fair amount of Complex Carb's, such as Brown Rice exchange white bread for brown/wholemeal. You also can't cancel out fat's, but they need to be healthy fats which you get from Peanuts, Eggs and some oils.
Split your diet into something along the lines of;
40% Protein
40% Carbs
20% Fats
Ideally you've got to calorie count - and know your Basic Metabolic Rate and Daily Calorie Expenditure. Those who just go and eat everything they see will more than likely put on a fair bit of fat rather than lean muscle which is what I presume the aim is.
www.musclehack.com/how-many-calories-per-day-do-i-need-to-build-m
uscle/ - Might help people
edited 2010-08-05 23:47:16
Porridge whole milk
Apple
Protein shake and protein flapjack
Eggs
Yoghurt
Pizza SOMETIMES a proper meal like pork/vedge but rarely atm (skint)
Cereal
Pint of whole milk
As for price its really expensive to eat well thats where alot of people struggle.
Bare in mind if you don't do a lot of weights/ training most of that protein isn't needed and you will shit it out.
any martial arts -> get strong
will's diet seems about right, theres no science to gaining weight. Its just eat a lot but healthy food. I never used to put on weight but recently i have been putting weight on slowly, i came back from my holiday after drinking a lot of beer and my stomach was like a balloon lmao.
Dont do excess amounts of cardio, eat healthy & a lot and do the 5 x 5 program when doing weights, you should start to notice size
Calls: 3,463
Fat: 84.4
Carbs: 539.8
Prot: 132.8
lol
Prot: 203
Carbs 159
Example im at work far more over the holidays, its hard to find time to much on all that :p
I'll have Porridge, Salmon with Eggs on toast (not like a fillet of salmon its sliced in packets and watnot) for breakfast. Dinner i try to be as healthy as possible but its hard to find time/ be arsed to make something healthy, if i go to the butty shop its jacket potato with mexican chicken and cheese. Teas always healthy because i live at home, decent balance of carbs/proteins/fats though. Then gymming it for hour and a half every other day.
I've put decent amounts of weight on because im not just skinny anymore, im decently weighted at 11 stone for 6'4 and my ideal weight would be 14 stone or so, hoping to have got to around 13 stone this time next year without being fat, just fairly toned but looking a decent size
H3H3H3H3H3
I FUCKING HATE IT.
: D
All add up to 1342
tbh wasnt much actually ^^
just kidding, but if you want to bulk up you will need to eat A LOT. 2500+ calories/day depending how much you want to bulk up. drink a protein shake after every gym visit/workout.
dont eat a lot of fast food
just kidding, but if you want to bulk up you will need to eat A LOT. 2500+ calories/day depending how much you want to bulk up. drink a protein shake after every gym visit/workout.
dont eat a lot of fast food
Best thing is a solid diet, rich in both plenty of good carbs and proteins. You need discipline, weight gain is even harder then weight loss, especially if you want to put on pure muscle instead of just fats.
Also regular exercise for core muscles in your body will be needed, alteats 3-4 times a week. Joining a local gym and getting a excerice programme designed for muscle gain by a qualified instructor there, that includes both your upper and lower body will be vital. Also you may want to take some supplements, just something simple like whey protein or other protein supplements, you wont need anything stronger.
The most important thing is what i call the 3 R's, repitition,routine and reward.
Getting into a routine of healthy eating and exercise will be hard at first, but once used to this your body will crave and enjoy it. Goodluck.
edited 2010-08-06 01:32:43
Read more about it on Lyle McDonald's site
www.bodyrecomposition.com/nutrition/nutrient-intake-nutrient-stor
age-and-nutrient-oxidation.html
Put it all back on now though.. I'm 15 stone 6ft 4.
Drink a gallon a day, and you'll gain for sure.
Other resources --> starting Strength (Mark Rippetoe) LEARN HOWTO SQUAT DEADLIFT ETC ETC
Primal Blueprint(read all about carbs, and if you wanna get ripped 365 days a year read this)(mark sison)
There's loads more, Madcow, Vince Delmonte, Pendlay, Tom Venuto(Burn the fat feed the muscle)
John Berardi is a good source aswell
edited 2010-08-06 01:42:24
i was 72 kilo's at may 2009
i am 84 kilo's at this moment.
just trained 3 times a week, and ate alot
gl
Girl: No im not
Me: You will be when my dick is inside you
IF someone can tell me from where this comes respond!
edited 2010-08-06 01:54:49
Wake up:
Pint of water to prepare for onsalught
2 chocolate buiscuits, preferably something like echo bars or chocolate marshmellows.
Banana / Apple
Dinner:
1 full iceland pizza (£1) thats 1000calories right there.
Follow this up half an our later by 2x chocolate cakes.
Mid afternoon:
2x cake of somekind
Tea:
Cook something like spag bol or chili con carne, while cooking, eat a piece of cake or chocolate bar.
Eat tea
Have pudding
Supper:
Cake / crisps / what ever is around
Late Night Cb Mix Snack:
Crisps / cake / chocolate
2nd Late Night Cb Mix Snack:
Crisps / cake / chocolate
Sleep
Make sure to supplement this diet with no exercise, so get up and play pc / watch tv all day.
There you go, sorted.
edited 2010-08-06 02:03:13
i work 5 or 6 days a week so little time for gym,
moved into new house so little money anyways atm for decent food so living on shit atm
and ive got a medical condition called fibromialga wich makes alot of excersices difficult or painfull :P
I cycle daily now though, find it funner, and since i live near a lot of hills, much better for my cardio
edited 2010-08-06 02:34:58
was it just running drmz did to lose all that weight btw out of interest? :o
edited 2010-08-06 03:07:21
Starting Strength, your finnished under a hour in the gym
edited 2010-08-06 03:10:26
Gallon of milk a day ---> google GOMAD / Mark Rippetoe you CANNOT gain NOT with this
That is a good guide.
I have lost 4 stone of fat since christmas, using mainly weights. With the right motivation it is easy. Just takes time.
Gaining weight is just as hard. Do tonnes of weights. And eat anything, carbs, fats, proteins whatever. If you move enough weight you wont put on fat. Only thing to stay away from is saturated fat.
edited 2010-08-06 14:35:41
I do get stronger & blablabla but when it comes to gaining weight, i'm gaining fuck all.
TUTUTUTU
edited 2010-08-06 14:37:28
Buy protein shakes without working out, will put weight on also
EDIT: Corkay knows
edited 2010-08-06 14:41:17
working on it :D
www.marksdailyapple.com
Read more about it
edited 2010-08-06 14:47:51
If you intake more calories you burn, you will gain weight. Opposite applies to losing weight. When people say they have a problem with it, they either have a hormone imbalance, or they aren't eating or exercising right. It is the latter 99% of the time.
To gain weight, its simple. Just eat as much as you can, if you get an opportunity to eat, take it. What you eat doesn't really matter. And as much as you can, lift weights until you are exhausted. Until you cant do one rep on the bench press on 20KG, when you are bulking this may take a 2/3 hour sessions in the gym. But you need to burn off all the extra energy you intake. And you want it as muscle, not fat. Only food to stay away from is Saturated Fat. But don't go silly, don't live on pasta and fat and expect to gain muscle, keep it in reasonable proportions. A couple of MacDonalds/KFC's a week wont hurt either, as long as you get the protein you need and vitamins. Just; EAT EAT EAT. With the weights, do as many compound lifts you can. Free weights/machines, don't make any difference, they both tire you muscles, end of story. I mean, romainian deadlifts, squats, upright rows, bent over rows, bench press, shoulder press, latpulldown/pullups and anything else that has press/row in it. If it has curl in it, you don't want it.
And do as little cardio as you can bear, all that will do is burn your precious calories you should be putting into lifting heavy weights. Do 5 mins as a warmup and cool down and that is about it really.
Stick to 8-12 reps on heaviest you can, keep going until you can barley lift yourself up.
Since you know what is wrong, care to point out exact items that are incorrect and retort with valid counter points that prove them wrong.
If you want to bulk up you need to have a lot of carbs and proteins, do some cardio but don't overdo it otherwise your burning fat and keep your diet relatively low in fat. You get a lot of the fat needed in your foods/ unused carbs go into fat stores neyway
Clean bulk; clean diet, specific ratio of carbs protein and fat. Carefully eat at set time, and set amounts. About 500-1000 calories over maintenance needs.
Then a dirty bulk, eat what ever, and when ever you can. This is for some body who want to look good, ie, they will 'cut' (diet hard until desired fat % is reached), so they will diet after the bulk regardless, so they want to make sure there muscles tire long before they run out of energy, nothing worse. They understand that they will have some fat to lose after the bulk, but for the sake of the biggest possible time frame.
Choose your weapon weight gainers.
6th August
Any1 see the difference?
if I lose 3lbs next week, would have lost a stone in a month
edited 2010-08-06 19:34:11
Am
not
on
roids.
names not Sinhax :D
edited 2010-08-06 19:48:43
lmao :D
trust me i knowssssssss
I fucking skinny as hell...
In the last year I gained 5 pounds and and grew almost 4 inches :$
Might this be just because I'm still getting taller? My dad told me he was skinny as well, but not like me (hes 6'5" now)
If you wanna get ripped and lean 24/7 read Primal Blueprint
edited 2010-08-06 19:54:15
Nah, just posting links which I found usefull(cutting the crap(i.e mens health) from the real stuff :-)
"who is shamwow?"