Healthy way to gain weight and muscles?

[Joshray]

I'm a 21 year old male... and I'm a bit underweight for my age. What is the best way to gain weight and muscles? I bought Optimum Whey protein which I'm looking to use on a daily basis as well as weight lift 3x a week. What would be the best way to gain healthy weight? What are some good food to buy at the grocery (something that is convenient and doesn't involve cooking, etc)?

Any recommends for websites with tips and exercise routines to gain muscles?

Any help would be appreciated. :)

[Tijuana]

Learn as you go along. Eat leans meats: chicken, beef, turkey, fish. Eat good carbs, whole grain/oatmeal. Don't forget fruits and veggies.

There are soo many different meal plans/workout programs that really can become overwhelming. I'll let poedua do her copy pasta in here to give you an idea or where to start.

[poedua]

I'm a 21 year old male... and I'm a bit underweight for my age.


- What is the best way to gain weight and muscles?

- What would be the best way to gain healthy weight?

You can gain body weight 2 ways


- You can add body fat.

- You can add muscle mass.

To gain body fat, all other things being equal , you have to consume more calories than you expend - i.e you have to be in a ' calorie surplus '. It's all about getting extra calories and usually that means you have to adjust your food intake accordingly - i.e eating / drinking more frequently, eating / drinking larger portions, eating / drinking more calorie dense foods etc.

In a nutshell, if you want to gain weight, it's a simple solution.........eat like a horse !

But eat clean - as healthy as you can. As I've noted above, simply start eating more often , and larger portions each time. And make sure your food consists mostly of complex carbs, then mostly " good " fats and lastly, protein. In fact protein only need to make up about 20% - 30% or so of your diet. That's all it takes.

A quick example. If you want to add a pound of fat a week, you should try to eat at least an extra 500 calories a day ( 7 X 500 = 3,500 ) as 1 lb of fat is about 3,500 calories. Now if you want that weight gain to come primarily from muscle and not fat, then you're going to have to still eat more AND hit the weights. The real issue for most gym rats is how much extra fat can you tolerate along the way as you add muscle - cause in most cases, when you boost your calories a fair bit to help build muscle, you tend to also see some fat gained along with gains in muscle mass...especially when you see significant gains in mass.

But in terms of eating more, all you have to do is make sure you have 3 meals a day and 3 snacks - i.e eat often & don't skip any meals. Have a snack before bedtime. And when you do eat, eat larger ( or twice the size of ) portions - instead of having one sandwich for lunch, have two. Have a taller glass of milk ( or 2 ) , a bigger bowl of cereal, or a larger piece of fruit ( or 2 ). And, of those portions, choose higher calorie ( i.e calorie dense ) options.

For examples of an extra 500 calories a day.....


- a peanut butter ( 2 Tbsp ) and jam sandwich with milk ( 8 oz) - 500 calories

- granola bar and yogurt - 450 calories

- bagel and cream cheese, & jelly, and 12 oz juice - 500 calories

This isn't rocket science after all ..............just eat more. :)

To gain muscle mass, all other things being equal, you have to engage in some sort of resistance training. And to put on muscle mass in an optimal manner, in addition to resistance training, you also have to consume more calories than you expend to fuel that sort of training and muscle growth. And if you're a novice lifter, gains in lean muscle mass of about 1-1.5% of your total body weight per month wouldn't be out of the ordinary. Trouble is, when you're consuming more calories and gaining weight, it gets a little tricky to differentiate how much of that weight gain is due to muscle and how much of that weight gain is due to fat.

And in terms of resistance training , I'd opt for a full body workout about an hour per session 3 days a week ( as you're doing now ) on non-consecutive days focusing primarily on free weight compound lifts. And for now, I'd just opt for just some general muscular conditioning as follows; 8 - 10 reps to technical failure, 2 - 3 sets, 1 - 2 minutes rest interval between sets and then adjust accordingly to perhaps more of a hypertrophy focused program as you progress.


I bought Optimum Whey protein which I'm looking to use on a daily basis

When do you plan on using it ?

And....why ?


as well as weight lift 3x a week.

Good idea.


What are some good food to buy at the grocery (something that is convenient and doesn't involve cooking, etc)?

Well, if you don't want to get food that requires any cooking - you cut down on your options considerably.:lol::lol:

Raw fruit and vegetables, nuts & seeds, peanut butter, whole grain bread / crackers etc., canned fish ( i.e tuna ) various dairy products etc. don't require cooking.


Any recommends for websites with tips and exercise routines to gain muscles?

Any help would be appreciated. :)

- bodybuilding.com

- t-nation.com

- exrx.net

- Youtube *


* try and find some on-line videos of how to do the exercises - properly - educate yourself on what good / perfect form really is. But, if you can, makes sure whoever is posting the video has some credible credentials - i.e is a CSCS or other certified trainer, etc. etc.

[furtado_4real]

I'm a 21 year old male... and I'm a bit underweight for my age. What is the best way to gain weight and muscles? I bought Optimum Whey protein which I'm looking to use on a daily basis as well as weight lift 3x a week. What would be the best way to gain healthy weight? What are some good food to buy at the grocery (something that is convenient and doesn't involve cooking, etc)?

Any recommends for websites with tips and exercise routines to gain muscles?

Any help would be appreciated. :)

Eat at least 6 times per day. Try to eat clean (lean meats, complex carbs etc). Lifting 3 times per week is not enough if you want to be serious about it and put on muscle. You will want to do at least 4, 5 is ideal. Work one body part per day i.e. Chest-mon, legs-tues, back-wed, shoulders-thur, arms-fri. Of course that is just a rough idea, you can mix it up with different parts, but ideally you want to work that part once every week. Some will do back and biceps together, chest and tris together. I basically do what I've shown above - for about 15 years or so now (serious lifting) I did lift prior to that in high school, but I was not serious about it.

For best results with the protein: take after a workout, take before bed, take in the morning. Again, this can be argued as to what time(s) are best, these are just from my years of experience. At times I do not even take protein, just eating enough is fine.

Over the years I've tried so many workouts, supplements etc.. so I've got some pretty good experience behind me. You want to stick with heavy compound exercise (deads, bench, squats, curls, tri presses) that is not to say only do those exercise, but heavy compound will provide optimal muscle growth. Until recently (last 3 years) I was always around 215-225lbs at 5'9-5'10 with around 12% BF with bench max bench at 425lbs, squatting at 495lbs, dead lift at 405lbs. Now I am more for the beach body look (slimmer, leaner) and sit at around 195-200lbs with anywhere from 8-10% body fat, but still able to bench 400lbs, squat 495 and dead 365lbs.

If you have specific questions, I can help if you want. If you are in the Miss/Oakville area, feel free to PM me and I would work out a couple of times with you. I used to be a Personal Trainer (although many years ago while going to school) but found that most P-trainers know what they read, and with bodybuilding, strength training etc.. you want to ask or mimic someone who has done it, does do it. I say this because many people at the gym will tell you this and that, only listen to the ones who look like they know what they are talking about because of their bodies.

[poedua]

only listen to the ones who look like they know what they are talking about because of their bodies.

What do you mean by " because of their bodies " exactly - can you elaborate ?

[furtado_4real]

What do you mean by " because of their bodies " exactly - can you elaborate ?

Sure.

Don't take diet advice from Rosie O'donnell, period.

Don't take muscle building advice from either Jack Black or Donald Joseph "DJ" Qualls.

[Tijuana]

Sure.

Don't take diet advice from Rosie O'donnell, period.

Don't take muscle building advice from either Jack Black or Donald Joseph "DJ" Qualls.

So if I eat McDonalds and take steroids, I can become very atheistically pleasing. Does that mean you should take my advice?

[furtado_4real]

So if I eat McDonalds and take steroids, I can become very atheistically pleasing. Does that mean you should take my advice?

I am not certain where I said or implied that? I am quite certain that taking steroids and eating McDonalds will NOT give you an aesthetically pleasing body though.

I guess you are one of those who thinks everyone who looks better than he does or is muscular must take steroids?

I am not here to fight or argue, was just giving the guy some advice and offered to work out with him a couple of times.

If I wanted to make a million dollars, I would ask someone who has at least close to a million, if not multi-millions. I would not waste my efforts asking someone who only spoke about making millions.
This is not a put-down to anyone here, I have no idea how fit (or not) you or Podea (spelling?) are. I was not attacking.

[Tijuana]

I am not certain where I said or implied that? I am quite certain that taking steroids and eating McDonalds will NOT give you an aesthetically pleasing body though.

I am not here to fight or argue, was just giving the guy some advice and offered to work out with him a couple of times.

You said only take advice from people who look the part. So if someone is extremely muscular, you would naturally assume he knows what he is doing. But like I said, you can take steroids and eat McDonalds and still attain that figure. But does that mean you should be asking him for advice?

Looks can be deceiving.

[Tijuana]

Eat at least 6 times per day.

Why? What benefit does this give? you can have 1,3,6,or 9 meals a day. It's all the same in the end


Lifting 3 times per week is not enough if you want to be serious about it and put on muscle. You will want to do at least 4, 5 is ideal.

3 times can be more than enough, all depends on your routine and how efficiently you workout.


Work one body part per day i.e. Chest-mon, legs-tues, back-wed, shoulders-thur, arms-fri. Of course that is just a rough idea, you can mix it up with different parts, but ideally you want to work that part once every week. Some will do back and biceps together, chest and tris together. I basically do what I've shown above - for about 15 years or so now (serious lifting) I did lift prior to that in high school, but I was not serious about it.

Full body workouts, ie 5x5, are probably the best start for beginners. Point being, you don't "have" to work out 1 body part a day.


For best results with the protein: take after a workout, take before bed, take in the morning. Again, this can be argued as to what time(s) are best, these are just from my years of experience. At times I do not even take protein, just eating enough is fine.

Doesn't matter if you take it all at once, right before you go to sleep, makes no difference when you take it. There is no "Anabolic Window" or x amount of minutes after your workout.

[furtado_4real]

You said only take advice from people who look the part. So if someone is extremely muscular, you would naturally assume he knows what he is doing. But like I said, you can take steroids and eat McDonalds and still attain that figure. But does that mean you should be asking him for advice?

Looks can be deceiving.

LOL! You can! Really, show me proof that you can just take steroids, eat whatever and look good. You have no idea what you are talking about.

[furtado_4real]

Why? What benefit does this give? you can have 1,3,6,or 9 meals a day. It's all the same in the end



3 times can be more than enough, all depends on your routine and how efficiently you workout.



Full body workouts, ie 5x5, are probably the best start for beginners. Point being, you don't "have" to work out 1 body part a day.



Doesn't matter if you take it all at once, right before you go to sleep, makes no difference when you take it. There is no "Anabolic Window" or x amount of minutes after your workout.

Look, are you bored or something? I said this was all based on my experience. I could go out to Google and find a million sites which say work out 3, 5,7 or whatever days a week to get x results. Could Google when to take protein and how much and would get 100000 different answers and opinions. My point, I said I was basing what I was saying on my results over the past 15 years.

Not sure why you think you are an expert? I never said I was, again, said it was based on experience. I can backup my claims -can you?

www.jeffreyfurtado.com

But let me guess what you will say - I take steroids and eat McDonalds right? Yes, 15 years at 4-5 times a week, eating clean 90% of the year has nothing to do with it. I am almost 40, steroids are not something I would let enter my body.

[Tijuana]

Look, are you bored or something? I said this was all based on my experience. I could go out to Google and find a million sites which say work out 3, 5,7 or whatever days a week to get x results. Could Google when to take protein and how much and would get 100000 different answers and opinions. My point, I said I was basing what I was saying on my results over the past 15 years.

Not sure why you think you are an expert? I never said I was, again, said it was based on experience. I can backup my claims -can you?

www.jeffreyfurtado.com

But let me guess what you will say - I take steroids and eat McDonalds right? Yes, 15 years at 4-5 times a week, eating clean 90% of the year has nothing to do with it. I am almost 40, steroids are not something I would let enter my body.

1. You can eat 6 meals a day or eat 1 meal a day and look exactly the same way. It makes no difference. I just don't like it when people say, in any way or capacity that it is better to eat 6 meals a day. it is an old way of thinking.

2. I never said I was an expert. My original point was that you said "look for advice from people who look the part" and I gave you an example of how this could be very misleading.

3. All of these little variations don't change much at all in the long run. But there is a difference between what is proven scientifically and what is just told because "it works"

[poedua]

You said only take advice from people who look the part. So if someone is extremely muscular, you would naturally assume he knows what he is doing. But like I said, you can take steroids and eat McDonalds and still attain that figure. But does that mean you should be asking him for advice?

Looks can be deceiving.

+1

Couldn't agree more Tijuana.

Just because someone might be ' fit ' / strong - i.e 12% BF with bench max bench at 425lbs, squatting at 495lbs, dead lift at 405lbs etc. etc. - it doesn't necessarily mean that they're a good source of advice.

They may be - and then again, they may not.;)

[furtado_4real]

1. You can eat 6 meals a day or eat 1 meal a day and look exactly the same way. It makes no difference. I just don't like it when people say, in any way or capacity that it is better to eat 6 meals a day. it is an old way of thinking.

2. I never said I was an expert. My original point was that you said "look for advice from people who look the part" and I gave you an example of how this could be very misleading.

3. All of these little variations don't change much at all in the long run. But there is a difference between what is proven scientifically and what is just told because "it works"

OK, just felt like I was being attacked for giving the guy some info and offering to work out with him.

I don't disagree with anything you said. Some need to eat x, while others x, I find eating smaller meals more times keeps me less bloated.

As far as protein, you will notice I said I don't even take it sometimes, just eating is fine. When to take it...well again, over the years I have tried this and that, and find those times work for me.

I still do not think that one can take steroids and eat whatever and expect to look good. In fact, I know that is not possible, but I really do not want to fight about it. I will just say maybe some, select few with amazing genes could do so.

[furtado_4real]

+1

Couldn't agree more Tijuana.

Just because someone might be ' fit ' / strong - i.e 12% BF with bench max bench at 425lbs, squatting at 495lbs, dead lift at 405lbs etc. etc. - it doesn't necessarily mean that they're a good source of advice.

They may be - and then again, they may not.;)

Well I would think they would be a much better source vs. someone who was not fit and strong.

[Tijuana]

Some need to eat x, while others x, I find eating smaller meals more times keeps me less bloated.

This I agree with. But I don't like it how, the "internet myth" floating around is that you "need" to eat several times a day in order for some "magical" benefit to be shown.


I still do not think that one can take steroids and eat whatever and expect to look good.

You'd be surprised what steroids can do. And yes, you can have very bad sleep/diet and even workout routine. But you will still will be stronger than several people your own size/class.


Well I would think they would be a much better source vs. someone who was not fit and strong.

Most of the time they do, but you can't just assume "Oh... he's jacked, HE MUST know everything"

[poedua]

1. You can eat 6 meals a day or eat 1 meal a day and look exactly the same way. It makes no difference. I just don't like it when people say, in any way or capacity that it is better to eat 6 meals a day. it is an old way of thinking.

Good point.

But further to that point, I think if you're trying to scarf back a ton of calories in support of weight gain / muscle growth it's just a bit easier or simpler to spread out your calorie intake on a relatively consistent basis throughout the day ( if you can ) in terms of something like.......


Breakfast
Lunch
Dinner
Mid-morning snack
Mid-afternoon snack
Pre workout snack
Post workout snack
Pre-bedtime snack

...........so it's primarily more an issue of convenience as much as anything else

[furtado_4real]

This I agree with. But I don't like it how, the "internet myth" floating around is that you "need" to eat several times a day in order for some "magical" benefit to be shown.



You'd be surprised what steroids can do. And yes, you can have very bad sleep/diet and even workout routine. But you will still will be stronger than several people your own size/class.



Most of the time they do, but you can't just assume "Oh... he's jacked, HE MUST know everything"

Well I have (over the years) seen many steroid guys come and go at the various gyms. Some looked good, most just looked big and bloated - strong yes, but for weeks or months, then back to smaller, and not so strong. Not sure what the point of that is?

[Tijuana]

Good point.

But further to that point, I think if you're trying to scarf back a ton of calories in support of weight gain / muscle growth it's just a bit easier or simpler to spread out your calorie intake on a relatively consistent basis throughout the day ( if you can ) in terms of something like.......


Breakfast
Lunch
Dinner
Mid-morning snack
Mid-afternoon snack
Pre workout snack
Post workout snack
Pre-bedtime snack

...........so it's primarily more an issue of convenience as much as anything else

That is true, but you can see there is no benefit, other than stomach/bloating issue, which, once again, are user dependent. I have done the Warrior Diet, which consists of one large 2000+ calorie meal right before bed, and I never got bloated or had any stomach discomfort. Obviously my body gets used to it.

I personally choose to eat 3-5 meals due to my schedule, but once again, I will not gain muscle quicker or lose fat any quicker by eating 1,3,6, or 9 meals a day.

[furtado_4real]

Good point.

But further to that point, I think if you're trying to scarf back a ton of calories in support of weight gain / muscle growth it's just a bit easier or simpler to spread out your calorie intake on a relatively consistent basis throughout the day ( if you can ) in terms of something like.......


Breakfast
Lunch
Dinner
Mid-morning snack
Mid-afternoon snack
Pre workout snack
Post workout snack
Pre-bedtime snack

...........so it's primarily more an issue of convenience as much as anything else

That is pretty much my eating habits (for longer than I care to remember).

Too much food: bloating, lethargic etc... smaller meals - in and out.

[Tijuana]

Well I have (over the years) seen many steroid guys come and go at the various gyms. Some looked good, most just looked big and bloated - strong yes, but for weeks or months, then back to smaller, and not so strong. Not sure what the point of that is?

Try to keep up.

You go to a guy, who is taking steroids but you don't know. he is near the end of his cycle so most of his muscle gain has occurred. You ask him for advice. You come back 2 months later and see he doesn't look anywhere as big or as strong as he did before. Are you still going to take his advice?

[furtado_4real]

Try to keep up.

You go to a guy, who is taking steroids but you don't know. he is near the end of his cycle so most of his muscle gain has occurred. You ask him for advice. You come back 2 months later and see he doesn't look anywhere as big or as strong as he did before. Are you still going to take his advice?

I am keeping up just fine thanks ;)

I was providing general advice to the OP. Yes, there can always be variables which are not accounted for, but OVERALL, you want to seek out the advice of people who look the part. Also, I never told him to ask one guy or take advice from one, I used the word 'people', so now should we assume that anyone in the entire gym who looks good is on steroids?

[poedua]

Well I would think they would be a much better source vs. someone who was not fit and strong.

That depends.

For example, how much you can bench press is in no way an indication you know ' squat ' about proper technique / protocols when it comes to training any more than being at 12% body fat is any more an indication you're savvy about proper nutrition in the context of training.

It might be - then again......... it might not.;)

Frankly, in trying to find a good trainer than can impart sound advice, knowing ' how much ' that trainer can bench, dead lift, squat etc. etc. is simply a red herring / irrelevant. ' How much you lift ' in no way qualifies as one of the reasons anyone is an ' expert ' in giving advice in training IMO.

You're a former trainer - you more than anyone else should know that the key issue for optimal, effective and efficient training is HOW YOU LIFT not HOW MUCH you lift.

[poedua]

I will not gain muscle quicker or lose fat any quicker by eating 1,3,6, or 9 meals a day.

Agreed.

As I said before, it's primarily more an issue of convenience as much as anything else - being an easier or simpler way to spread out your calorie intake on a relatively consistent basis throughout the day.

[poedua]

I am keeping up just fine thanks ;)

I was providing general advice to the OP. Yes, there can always be variables which are not accounted for, but OVERALL, you want to seek out the advice of people who look the part. Also, I never told him to ask one guy or take advice from one, I used the word 'people', so now should we assume that anyone in the entire gym who looks good is on steroids?

I'm not sure what you mean by " look the part " exactly, but either way, that's rather subjective to say the least.....a trainer that is ' healthy and fit ' could encompass a wide range of similar and or different criteria.

[Sibica]

I think what Furtado meant was, and I have to agree, that if some chubby (ie. fat) guy is offering you advice on how to eat clean, workout, etc. I would NOT buy it. Period. What it implies is that either (1) he doesn't have any idea what he's talking about and his ideas aren't working, even for him, or (2) he doesn't follow his own advice, so why would I? A guy on gear and eating Mc's is altogether different, but not what I think he meant.

BTW, Tijuana is right, you could follow the worst diet in the world, and be on gear, and you'll still look a lot better than many clean guys doing it right. Sorry, but I've witnessed it first hand with virtually all of my friends and fam ;)

[glover78]

1. You can eat 6 meals a day or eat 1 meal a day and look exactly the same way. It makes no difference. I just don't like it when people say, in any way or capacity that it is better to eat 6 meals a day. it is an old way of thinking.


I'd have to disagree with this. I'm one of the believers that you should eat more smaller meals than 3 or less larger meals for two reasons:

1) eating more smaller meals gives a bigger boost to jumpstart your metabolism.

2) it's easier to get the number of required proteins in eating more quantified smaller meals vs. less quantified larger meals. Let me put this in perspective. I'm 170 lbs so I need 170 grams of protein a day. It's easier for me to eat 6 meals containing approx. 28grams of protein than it is to eat 3 meals that contain approx. 56 grams of protein.





Not sure why you think you are an expert? I never said I was, again, said it was based on experience. I can backup my claims -can you?

www.jeffreyfurtado.com




hahaha zing! If that's really you then it's good to see that finally someone is backing up their words.

And I advise you to pay minimal attention to Poedua. She likes to provide many times nonsensical advice, and if you refute her claims she will attempt to flip flop around as a form of defense (see supplements thread to get a sense of what I'm referring to).


Now for my 2 cents. OP, you want food that doesn't involve cooking or minimal cooking. just to make you aware food (diet) is like 75% of putting on healthy weight and packing on muscles. You can't be lazy, You will need to cook! I'm not saying you have to be at the calibre of Chef Ramsay but start learning how to grill chicken breasts and seasoning them so you enjoy making and eating them. Learn how to make chili - this is my schtick since you can make so much of it and it's packed with proteins. Fish is also good to. Overall don't hope to gain muscle without having to cook up protein packed meals. I know there's processed food, and some do have a fair amount of protein, but their sodium levels are ridiculous.

[Tijuana]

I'd have to disagree with this. I'm one of the believers that you should eat more smaller meals than 3 or less larger meals for two reasons:

1) eating more smaller meals gives a bigger boost to jumpstart your metabolism.


Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
Meal frequency and energy balance.
Bellisle F, McDevitt R, Prentice AM.
Source

INSERM U341, Hotel Dieu de Paris, France.
Abstract

Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.

Source: http://www.ncbi.nlm.nih.gov/pubmed/9155494


1. Myth: Eat frequently to "stoke the metabolic fire".


Truth

Each time you eat, metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.

Let's assume that we are measuring TEF during 24 hours in a diet of 2700 kcal with 40% protein, 40% carbohydrate and 20% fat. We run three different trials where the only thing we change is the the meal frequency.

A) Three meals: 900 kcal per meal.

B) Six meals: 450 kcal per meal.

C) Nine meals: 300 kcal per meal.

What we'd find is a different pattern in regards to TEF. Example "A" would yield a larger and long lasting boost in metabolic rate that would gradually taper off until the next meal came around; TEF would show a "peak and valley"-pattern. "C" would yield a very weak but consistent boost in metabolic rate; an even pattern. "B" would be somewhere in between.

However, at the end of the 24-hour period, or as long as it would take to assimilate the nutrients, there would be no difference in TEF. The total amount of energy expended by TEF would be identical in each scenario. Meal frequency does not affect total TEF. You cannot "trick" the body in to burning more or less calories by manipulating meal frequency.

Further reading: I have covered the topic of meal frequency at great length on this site before.

The most extensive review of studies on various meal frequencies and TEF was published in 1997. It looked at many different studies that compared TEF during meal frequencies ranging from 1-17 meals and concluded:

"Studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging".

Since then, no studies have refuted this. For a summary of the above cited study, read this research review by Lyle McDonald.

Earlier this year, a new study was published on the topic. As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency. Read this post for my summary of the study. This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in The New York Times.

Source: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html


2) it's easier to get the number of required proteins in eating more quantified smaller meals vs. less quantified larger meals. Let me put this in perspective. I'm 170 lbs so I need 170 grams of protein a day. It's easier for me to eat 6 meals containing approx. 28grams of protein than it is to eat 3 meals that contain approx. 56 grams of protein.

Are you sure? Did you know that there are people who only eat 1 meal a day, and in which, they eat that 170g of protein in 1 sitting, along with all their carbs and fats?

[poedua]

I'd have to disagree with this. I'm one of the believers that you should eat more smaller meals than 3 or less larger meals for two reasons:

1) eating more smaller meals gives a bigger boost to jumpstart your metabolism..

What do you mean by " bigger boost " and " jumpstart " your metabolism exactly ...simply by eating MORE and SMALLER meals ?

Can you elaborate a bit more ?

[poedua]

hahaha zing! If that's really you then it's good to see that finally someone is backing up their words.

Backing up with what exactly ?

Because someone can bench 400lbs, squat 495 and dead 365lbs or has a below average body fat % ? Too funny !:lol:

Again, how much a person can lift, or the fact that they may have below average body fat, has no bearing on the validity of any advice - on way or the other - they're able to provide. It might - it might not.

To suggest other wise is nothing more than a fallacious argument.....just as, simply because you got a paper that calls you a personal trainer, it automatically means you're well versed in providing advice in proper training in an effective and effect manner and or nutrition.

Cause as we all know, not all Personal Trainers are created equal.;)

[poedua]

And I advise you to pay minimal attention to Poedua.

Too funny !

That's about as credible advice as Sarah Palin advising people to read books !!!!:lol::lol:


She likes to provide many times nonsensical advice, and if you refute her claims she will attempt to flip flop around as a form of defense (see supplements thread to get a sense of what I'm referring to).

If you feel there is any alleged " nonsensical advice " I've provided in this thread - fair enough.

Feel free to let me know what it is.... and I'll respond.

[furtado_4real]

I'd have to disagree with this. I'm one of the believers that you should eat more smaller meals than 3 or less larger meals for two reasons:

1) eating more smaller meals gives a bigger boost to jumpstart your metabolism.

2) it's easier to get the number of required proteins in eating more quantified smaller meals vs. less quantified larger meals. Let me put this in perspective. I'm 170 lbs so I need 170 grams of protein a day. It's easier for me to eat 6 meals containing approx. 28grams of protein than it is to eat 3 meals that contain approx. 56 grams of protein.





hahaha zing! If that's really you then it's good to see that finally someone is backing up their words.

And I advise you to pay minimal attention to Poedua. She likes to provide many times nonsensical advice, and if you refute her claims she will attempt to flip flop around as a form of defense (see supplements thread to get a sense of what I'm referring to).


Now for my 2 cents. OP, you want food that doesn't involve cooking or minimal cooking. just to make you aware food (diet) is like 75% of putting on healthy weight and packing on muscles. You can't be lazy, You will need to cook! I'm not saying you have to be at the calibre of Chef Ramsay but start learning how to grill chicken breasts and seasoning them so you enjoy making and eating them. Learn how to make chili - this is my schtick since you can make so much of it and it's packed with proteins. Fish is also good to. Overall don't hope to gain muscle without having to cook up protein packed meals. I know there's processed food, and some do have a fair amount of protein, but their sodium levels are ridiculous.

That is really me :)

Ok, thanks for the info - now I understand why I was attacked.

[poedua]

That is really me :)

Ok, thanks for the info - now I understand why I was attacked.

Smart move .....deleting " my body, my strength " as the reason for being " allegedly " attacked.

That reason was a bit vacuous and ego driven IMO.;)

[furtado_4real]

Backing up with what exactly ?

Because someone can bench 400lbs, squat 495 and dead 365lbs or has a below average body fat % ? Too funny !:lol:

Again, how much a person can lift, or the fact that they may have below average body fat, has no bearing on the validity of any advice - on way or the other - they're able to provide. It might - it might not.

To suggest other wise is nothing more than a fallacious argument.....just as, simply because you got a paper that calls you a personal trainer, it automatically means you're well versed in providing advice in proper training in an effective and effect manner and or nutrition.

Cause as we all know, not all Personal Trainers are created equal.;)

As I stated a few times, I did not want to argue, was not looking for one. I wanted to help the OP out.

I am sorry, but do you really believe that? You really think that being able to bench 400 etc.. etc... while weighing just under or about 200 (depends on week) has no bearing on what I know? You think one can achieve this by accident? Are you that backward?
Do you have any idea how many hours I have put in to achieve this over the past 12-15 years? It has taken me about 15 years to achieve this, and now some little Internet hero thinks that it holds no water on how much I know about training and nutrition?
Are you kidding me?
Why are you hating on me?
You think someone can get here and not know proper technique, proper eating habits etc? Experience is everything Peodu, please go hate on someone else. I've not put you down, but you seem to need to be defensive and put me down, why is that?

I have people every week coming to me to ask advice on working out and nutrition (you think it has something to do with the way I look and can lift) just might eh? You think after they see me week after week, month after month, year after year that they know I must know just a little something about this game?

[furtado_4real]

Smart move .....deleting " my body, my strength " as the reason for being " allegedly " attacked.

That reason was a bit vacuous and ego driven IMO.;)

I did not delete anything. I wanted to put in a seperate post.

I do not think you should mention vacuous and ego driven, have you read your posts? You have nothing to backup your claims except what you can Google. The thing is, you can Google just as many articles to discredit what you are saying.

Why you hating so much? I sense a lot of jelousy here. I did not attack you, did not say really anything to you, and you just started on me, why is that? Hmmm..

[furtado_4real]

Too funny !

That's about as credible advice as Sarah Palin advising people to read books !!!!:lol::lol:



If you feel there is any alleged " nonsensical advice " I've provided in this thread - fair enough.

Feel free to let me know what it is.... and I'll respond.

So after investigating what glover78 said, I now get it.

You are always right, does not matter how wrong you are, in your mind you are right. Everyone else is stupid, everyone else is wrong. You argue with everyone who does not agree with you, yet all you have to backup what you say are articles and websites.

Again Pode, experience and real life results are everything.

[poedua]

As I stated a few times, I did not want to argue, was not looking for one. I wanted to help the OP out.

I am sorry, but do you really believe that? You really think that being able to bench 400 etc.. etc... while weighing just under or about 200 (depends on week) has no bearing on what I know? You think one can achieve this by accident? Are you that backward?

Read my earlier posts.

I said it may..or it may not.


Do you have any idea how many hours I have put in to achieve this over the past 12-15 years?

I really couldn't care less.


It has taken me about 15 years to achieve this, and now some little Internet hero thinks that it holds no water on how much I know about training and nutrition?

Again, see above, it may..or it may not.


Are you kidding me?
Why are you hating on me?

I'm not hating on anyone - I'm simply expressing a personal opinion - you need to chill out a bit.....I think you're being a bit paranoid.


You think someone can get here and not know proper technique, proper eating habits etc? Experience is everything Peodu, please go hate on someone else. I've not put you down, but you seem to need to be defensive and put me down, why is that?.

I'm not defensive or putting anyone down...I simply disagree with your rationale in determining if advice is valid or not..in all cases.


I have people every week coming to me to ask advice on working out and nutrition (you think it has something to do with the way I look and can lift) just might eh?

If it turns out that's the primary reason - then sadly - that speaks for itself.

Then again, I know some of the worst trainers with great bodies at a gym who are approached for advice by clueless newbies all the time.


You think after they see me week after week, month after month, year after year that they know I must know just a little something about this game?.

" know just a little something " ?

I can see that.:)

[furtado_4real]

Read my earlier posts.

I said it may..or it may not.



I really couldn't care less.



Again, see above, it may..or it may not.



I'm not hating on anyone - I'm simply expressing a personal opinion - you need to chill out a bit.....I think you're being a bit paranoid.



I'm not defensive or putting anyone down...I simply disagree with your rationale in determining if advice is valid or not..in all cases.



If it turns out that's the primary reason - then sadly - that speaks for itself.

Then again, I know some of the worst trainers with great bodies at a gym who are approached for advice by clueless newbies all the time.



" know just a little something " ?

I can see that.:)

You have proved one thing for certain. You are ALL TALK, no action, no real results.

[poedua]

So after investigating what glover78 said, I now get it.

You are always right, does not matter how wrong you are, in your mind you are right. Everyone else is stupid, everyone else is wrong. You argue with everyone who does not agree with you, yet all you have to backup what you say are articles and websites.

First, I'm not wrong ...I simply don't share your opinion....nothing more.

Second, if I disagree with someone - yes - I'll let them know. And other members do the exact same thing....whether it's me, Tijuana, glover78 or whoever.

It's a forum - people have strong opinions on a variety of topics.

That's what a forum is all about - I suggest you get used to it.


Again Pode, experience and real life results are everything.

It's certainly part of it, but not everything - ignorance is bliss.;)

[furtado_4real]

First, I'm not wrong ...I simply don't share your opinion....nothing more.

Second, if I disagree with someone - yes - I'll let them know. And other members do the exact same thing....whether it's me, Tijuana, glover78 or whoever.

It's a forum - people have strong opinions on a variety of topics.

That's what a forum is all about - I suggest you get used to it.



It's certainly part of it, but not everything - ignorance is bliss.;)

Who cares what you disagree about? That is evident in all the old posts Glover pointed out. You pretend to know, but you know nothing.

Your last part about ignorance being bliss is quite funny - again, have anything at all to backup what you say? I now assume you are in horrible shape, and that is why you feel the need to attack others, out of jealousy. Pathetic. You seem to have these conflicts often, does that tell you something?

PS - love all the quotes in your sig... btw, have anything to say from personal experience?

I do. Never listen to people such as yourself. They talk and talk, while others around them achieve real results.

[Sibica]

Who cares what you disagree about? That is evident in all the old posts Glover pointed out. You pretend to know, but you know nothing.

Your last part about ignorance being bliss is quite funny - again, have anything at all to backup what you say? I now assume you are in horrible shape, and that is why you feel the need to attack others, out of jealousy. Pathetic. You seem to have these conflicts often, does that tell you something?

PS - love all the quotes in your sig... btw, have anything to say from personal experience?

I do. Never listen to people such as yourself. They talk and talk, while others around them achieve real results.

She gets on everyone's case. She's been on my back from day one. Back to you though, those pics are incredible. Good on you, bro.

[poedua]

Who cares what you disagree about?

Here's the thing to keep in mind.......I couldn't care less " who cares " or doesn't.


That is evident in all the old posts Glover pointed out. You pretend to know, but you know nothing.

Absolute worst case scenario - as an absolute minimum, I know just as much as you do.;)


Your last part about ignorance being bliss is quite funny - again, have anything at all to backup what you say?

Yup. :)


I now assume you are in horrible shape,

An incorrect assumption.............so, wrong again.


and that is why you feel the need to attack others, out of jealousy. Pathetic.

I haven't attacked anyone - I simply have some strong opinions you and others don't seem to agree with - nothing more.

Or, am I ( or do I have any reason to be ) even remotely jealous of anyone.


You seem to have these conflicts often, does that tell you something?

An incorrect assumption.............so, wrong again.


PS - love all the quotes in your sig...

Thanks.:)

I love all the quotes too - that's why they're there.


btw, have anything to say from personal experience?

Absolutely.

[furtado_4real]

She gets on everyone's case. She's been on my back from day one. Back to you though, those pics are incredible. Good on you, bro.

I see that via her posts here, and in the other fourms! Any idea why?

Thanks for the kind words. How long you been training?

[razkail]

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

[furtado_4real]

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Thanks man. Really appreciate that. Will do.

[Joshray]

Thanks... I appreciate all the tips and advice given... too bad the thread turned into a debate. :o By the way poedua is a female? Pics? :) Let's see the body you've been training.

[poedua]

Thanks... I appreciate all the tips and advice given... too bad the thread turned into a debate. :o

No problem...glad to be of some help.:)

Keep us posted as to how successful you are in trying to gain weight / muscle.

btw - you said you're " underweight for my age " of 21.


- height ?

- weight ?

- How much weight do you want to gain ? And by when ?

- Any idea how many calories you consume on average per day ?

- What's your diet like ?

- How many minutes a week do you engage in weight training ?

- How many minutes a week do you do cardro training ( if at all ) ?

- How many minutes a week do you play sports ( if at all ) ?

[Ghiness]

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Nice sleeve, good body, would husband.

[Sibica]

I see that via her posts here, and in the other fourms! Any idea why?

Thanks for the kind words. How long you been training?

No idea man....

I've been training since quite young, but not consistently. In fact, I still remember going to the store with my father to purchase my very first set of weights - remember those Weider beige vinyl ones with cement in them??? LOL And man, that bench was so thin and wobbly.... it's a wonder the bar didn't come crashing down on me! But eventually moved onto serious weight, cage, etc. and was doing well right up to university. Hurt my shoulder, never let it heal properly, and suffered as a result. Uni was intense, and working out was not a priority but within the last 1-2 yrs, I've got back into the game.

[glover78]

Are you sure? Did you know that there are people who only eat 1 meal a day, and in which, they eat that 170g of protein in 1 sitting, along with all their carbs and fats?


Are you serious? probably a small percentage. is that even healthy to do? eat a really huge meal in one sitting but then eat no other meals throughout the day?

Plus if a person was to attempt this, I can see them spending 2 hours at the dinner table

[Tijuana]

Are you serious? probably a small percentage. is that even healthy to do? eat a really huge meal in one sitting but then eat no other meals throughout the day?

Plus if a person was to attempt this, I can see them spending 2 hours at the dinner table

Look up the warrior diet.

[Joshray]

No problem...glad to be of some help.:)

Keep us posted as to how successful you are in trying to gain weight / muscle.

btw - you said you're " underweight for my age " of 21.


- height ? 5 feet 8"

- weight ? 126lbs (I think, need to double check)

- How much weight do you want to gain ? And by when ? 20-30 lbs within 6 months

- Any idea how many calories you consume on average per day ? No idea

- What's your diet like ?I eat 3x a day but only eat one large meal a day (rice) and sometimes skip meal

- How many minutes a week do you engage in weight training ? I haven't started weight training yet (but would engage 1-2 hr a day for 3x a week)

- How many minutes a week do you do cardro training ( if at all ) ? I don't do cardio training

- How many minutes a week do you play sports ( if at all ) ? I don't play sports



Any advice? I've found out that gaining muscles mostly has to do with what you eat rather than how you exercise. Can you recommend a good diet? I go to school and need something convenient...

[Joshray]

What are the chance I can gain muscles just by using Whey protein shakes 3x a day (including before and after workout)?

[poedua]

Any advice? I've found out that gaining muscles mostly has to do with what you eat rather than how you exercise.

That's not entirely accurate....IMO.

Granted, diet plays a very important role, absolutely no question about that - BUT if you don't train hard with resistance training, you can suck back all the food and supplements you want all day long, but you aren't going to pack on muscle in an effective and efficient manner.

Resistance training builds muscle.


Can you recommend a good diet? I go to school and need something convenient...

Just apply some common sense and eat as sensibly as you can.

I know what your next question is - what does ' sensibly ' mean ?

Here is just a quick list of a few simple ' sensible ' guidelines ( below ) you could try and keep and mind that most people who want to add muscle / lose fat have found successful ......a list that you can ' cherry pick' some ideas from.......


- make sure you don't skip breakfast
- try and eat something throughout the day if you can ( breakfast, lunch, dinner, pre & post workout, before bed and 2 snacks - mid morning & mid afternoon - in between )
- have some protein, fruit and veggies with every meal ( where possible )
- make sure most of your fat consumption is from healthy fats ( educate yourself on what healthy fats actually are )
- focus on whole & fresh foods and unprocessed / minimally processed foods as much as you can
- have lots of water
- be aware of portion sizes ...read up on this or if you're up to it, weigh and or measure your food if it helps
- cut down ( moderation ) or stop the booze ;)
- eat mostly ' good carbs ' ( educate yourself on what good carbs actually are )
- get plenty of fiber in your diet
- plan ahead and prepare your meals / snack where you can
- if you must have ' fast food ' - be aware of and opt for, the healthiest choices..ID the calories if nothing else
- find out how much you're eating ( i.e in calories ), how much you really need and track it ( document it ) if needed
- eat food from all food groups if you can ( beer and pot are not food groups ;) )
- give yourself a ' treat ' meal ( or day ) once per week :)
- etc. etc.


.....and keep in mind, those are just some of the basic guidelines you could follow.

[poedua]

What are the chance I can gain muscles just by using Whey protein shakes 3x a day (including before and after workout)?

All other thing being equal, the same as if you took protein from normal food sources 3x a day (including before and after workout).

Look......don't get too hung up on protein / protien supplements. Remember, protein is helpful in building muscle, but the key consideration when building muscle is resistance ( i.e weight ) training. You can down all the boatloads of protein all you want, but if you don't train and have a proper diet, you're just flapping in the wind IMO..

The myth that by consuming tons and tons of protein someone can build bigger and bigger muscles ( i.e " I can gain muscles just by using Whey protein shakes " ), is one that won't go away I'm afraid. You actually build mass / muscles 2 basic ways - 1. you train using progressive overload ( i.e via weights ) so muscles adjust ( i.e grow ) to accommodate increasing resistance AND 2. you bump up your calorie intake to fuel the growth in muscle..including additional calories from protein.

I think it's the fact that muscle is actually made of protein is what fuels ( excuse the pun :) ) this myth. Just cause muscle is made of protein doesn't mean protein is the primary fuel you need to build muscle. Muscles get their primary fuel / energy from carbs - not protein - and enhancements in size primarily from training.

Weight training does require that you consume more protein than normal. Weight training breaks down a lot of muscle tissue in the process. So, as I said earlier, after a workout, your muscles need protein to help with the process of re building muscle after a workout. Sadly, however, most gym rats scarf down boatloads of whey protein supplements each day thinking that mountains of protein ( on it's own ) actually builds muscle - it doesn't . And then there is the " if a little is good, then a lot must be better " fallacy. So, they think ' if around 0.8 grams of protein per pound of bodyweight is all that science says I need - if they take 1.5X that or 2X that or 3X that ...then they'll get HUGE muscles - they won't .

The key to added muscle is to get extra calories. And the best place to get those calories is from extra carbs - not extra protein. The reason you need carbs , is because it's carbs that fuel your muscles. And your muscles need "carb-based" fuel to be able to do those very "intense" muscle building exercises. And as we've said many times before on this forum, weight training with maximum intensity is the most efficient way to make gains in muscle mass. You want to overload your muscles - so that your muscle fibers will grow - with intensive weight training ...not an overload of protein.

By eating more calories and weight training with intensity at the same time, you'll promote muscle growth.

[Tijuana]

All other thing being equal, the same as if you took protein from normal food sources 3x a day (including before and after workout).

Look......don't get too hung up on protein / protien supplements. Remember, protein is helpful in building muscle, but the key consideration when building muscle is resistance ( i.e weight ) training. You can down all the boatloads of protein all you want, but if you don't train and have a proper diet, you're just flapping in the wind IMO..

The myth that by consuming tons and tons of protein someone can build bigger and bigger muscles ( i.e " I can gain muscles just by using Whey protein shakes " ), is one that won't go away I'm afraid. You actually build mass / muscles 2 basic ways - 1. you train using progressive overload ( i.e via weights ) so muscles adjust ( i.e grow ) to accommodate increasing resistance AND 2. you bump up your calorie intake to fuel the growth in muscle..including additional calories from protein.

I think it's the fact that muscle is actually made of protein is what fuels ( excuse the pun :) ) this myth. Just cause muscle is made of protein doesn't mean protein is the primary fuel you need to build muscle. Muscles get their primary fuel / energy from carbs - not protein - and enhancements in size primarily from training.

Weight training does require that you consume more protein than normal. Weight training breaks down a lot of muscle tissue in the process. So, as I said earlier, after a workout, your muscles need protein to help with the process of re building muscle after a workout. Sadly, however, most gym rats scarf down boatloads of whey protein supplements each day thinking that mountains of protein ( on it's own ) actually builds muscle - it doesn't . And then there is the " if a little is good, then a lot must be better " fallacy. So, they think ' if around 0.8 grams of protein per pound of bodyweight is all that science says I need - if they take 1.5X that or 2X that or 3X that ...then they'll get HUGE muscles - they won't .

The key to added muscle is to get extra calories. And the best place to get those calories is from extra carbs - not extra protein. The reason you need carbs , is because it's carbs that fuel your muscles. And your muscles need "carb-based" fuel to be able to do those very "intense" muscle building exercises. And as we've said many times before on this forum, weight training with maximum intensity is the most efficient way to make gains in muscle mass. You want to overload your muscles - so that your muscle fibers will grow - with intensive weight training ...not an overload of protein.

By eating more calories and weight training with intensity at the same time, you'll promote muscle growth.

Sigh. Not again....

1. Protein is crucial in repairing muscle. If you have absolutely no protein, how do you expect your muscles to repair themselves?

2. People take "excess" protein because everyone is different. You are not an endurance athlete. You're total calories do not need to be anywhere near 60-70% of carbs. That doesn't make ANY SENSE! I am not a marathon runner, you don't need that many carbs. Protein and fats are more important in the general scheme of things. Carbs are the easiest food to consume, fats are often overlooked.

So as you say, carbs are the fuel, but protein is what fixes the "engine" in order so you can go again. You can't deny that.

3. Your muscles need protein in order to repair themselves. A "fuel" does not repair muscle. Do not devalue the importance of protein because some people take excess of it for their own reasons. Protein is vital in muscle repair and many other functinos in the body.

4. By eating more calories and consuming enough protein and with training with intensity at the same time, you'll promote muscle growth.

5. You can have all carbs and no protein and you sadly won't build muscle. You can have only protein and no carbs and still build muscle. Why do you think that is...

6. The Institute of Medicine sets an upper limit of 35%. They have not done research to say whether more will be bad or good for you. Out of a 2500 calorie diet, 35% =

2500 * 35% = 875 / 4 = 219g. So as you can see, consuming 200g of protein is in no way "bad" for you. A 50% carbs/30% protein/20% fats is a general guideline in which foods to consume and how much of each. You just don't understand. Bodybuilders aren't endurance athletes, they don't need an excess of carbs.

[poedua]

Sigh. Not again....

1. Protein is crucial in repairing muscle. If you have absolutely no protein, how do you expect your muscles to repair themselves?

No one is advocating " absolutely no protien ".

In fact, I said earlier that " make sure your food consists mostly of complex carbs, then mostly " good " fats and lastly, protein. In fact protein only need to make up about 20% - 30% or so of your diet ". Given the fact the OP is a raw beginner and hasn't even picked up a weight yet, doesn't do cardio, and doesn't play sports a protien intake of somewhere around 20% - 30% protien is probably more than adequate.

He weighs 126 lbs.

If, for starters, the OP goes into a calorie surplus and takes in about 20% over a ballpark maintenance of around 2,100 calories, that'd put him at around 2,500 calories. Even at your suggested guideline of 30% protein ( 750 calories ), that'd be about 187 grams of protien a day or more than 1.4 grams of protien per pound of his body weight....well above the 1 gram of protien per pound of his body weight which is generally accepted as a reasonable intake for newbies to training. And, to get to around 1 gram of protien per pound of his body weight the OP would only need to take in about 20% protien IMO.


2. People take "excess" protein because everyone is different. You are not an endurance athlete. You're total calories do not need to be anywhere near 60-70% of carbs. That doesn't make ANY SENSE! .

Well, in the specific case of the OP, it clearly doesn't have to be 60-70% of carbs.

As I noted above, my suggestion was to rank the nutrients in order of magnitude as " mostly of complex carbs, then mostly " good " fats and lastly, protein " - so, even if you match the 30% protein with 30% fat, then that leaves you with 40% carbs.

However, in the specific case of this OP, for starters, I'd probably opt for something closer to....


Protein..................20%
Fat.......................30%
Carbs....................50%

[poedua]

- height ? 5 feet 8"

- weight ? 126lbs (I think, need to double check)

- How much weight do you want to gain ? And by when ? 20-30 lbs within 6 months

- Any idea how many calories you consume on average per day ? No idea

- What's your diet like ?I eat 3x a day but only eat one large meal a day (rice) and sometimes skip meal

- How many minutes a week do you engage in weight training ? I haven't started weight training yet (but would engage 1-2 hr a day for 3x a week)

- How many minutes a week do you do cardro training ( if at all ) ? I don't do cardio training

- How many minutes a week do you play sports ( if at all ) ? I don't play sports


Any advice? I've found out that gaining muscles mostly has to do with what you eat rather than how you exercise. Can you recommend a good diet? I go to school and need something convenient...

Again, if you want to put on some serious muscle in an optimal manner you have to hit the gym IMO. And as I said before, given you're a raw newbie, I'd opt for a full body workout about an hour per session 3 days a week on non-consecutive days focusing primarily on free weight compound lifts.

And for for starters, I'd try and take in about 2,500 calories a day ( if you can ) consisting of around...


Protein..................20% ( somewhere around 1 gram of protien per pound of body weight )
Fat.......................30%
Carbs....................50%

Spread out as follows if you can....


Breakfast
Lunch
Dinner
Mid-morning snack
Mid-afternoon snack
Pre workout snack
Post workout snack
Pre-bedtime snack

In terms of wanting to gain 20-30 lbs within 6 months, again, if you're a novice lifter, gains in lean muscle mass of about 1-1.5% of your total body weight per month wouldn't be out of the ordinary. Trouble is, when you're consuming more calories and gaining weight, it gets a little tricky to differentiate how much of that weight gain is due to muscle and how much of that weight gain is due to fat....so govern yourself accordingly.;)

[Tijuana]

No one is advocating " absolutely no protien ".

In fact, I said earlier that " make sure your food consists mostly of complex carbs, then mostly " good " fats and lastly, protein. In fact protein only need to make up about 20% - 30% or so of your diet ". Given the fact the OP is a raw beginner and hasn't even picked up a weight yet, doesn't do cardio, and doesn't play sports a protien intake of somewhere around 20% - 30% protien is probably more than adequate.

He weighs 126 lbs.

If, for starters, the OP goes into a calorie surplus and takes in about 20% over a ballpark maintenance of around 2,100 calories, that'd put him at around 2,500 calories. Even at your suggested guideline of 30% protein ( 750 calories ), that'd be about 187 grams of protien a day or more than 1.4 grams of protien per pound of his body weight....well above the 1 gram of protien per pound of his body weight which is generally accepted as a reasonable intake for newbies to training. And, to get to around 1 gram of protien per pound of his body weight the OP would only need to take in about 20% protien IMO.



Well, in the specific case of the OP, it clearly doesn't have to be 60-70% of carbs.

As I noted above, my suggestion was to rank the nutrients in order of magnitude as " mostly of complex carbs, then mostly " good " fats and lastly, protein " - so, even if you match the 30% protein with 30% fat, then that leaves you with 40% carbs.

However, in the specific case of this OP, for starters, I'd probably opt for something closer to....


Protein..................20%
Fat.......................30%
Carbs....................50%

20% protein? 30% fats? I'm sorry, but that just doesn't make any sense. Your bias of protein supplementation is getting in the way of you providing valid "advice".

[poedua]

20% protein? 30% fats? I'm sorry, but that just doesn't make any sense. Your bias of protein supplementation is getting in the way of you providing valid "advice".

In the case of the OP, at 126 lbs. and at about 2,500 calories a day, an intake of 20% protien equates to consuming about 1 gram of protien per pound of his body weight.

For a raw newbie like the OP who's a beginner to weight training consuming about 1 gram of protien per pound of his body weight is perfectly reasonable.

And, consuming about 1 gram of protien per pound of his body weight is completely consistent with recommendations from various professional organizations such as The American Dietetic Association, The Dietitians of Canada, The American College of Sports Medicine, The International Society of Sport Nutrition, The National Strength and Conditioning Association who recommend average people ( like the OP ) consume anywhere from .5 to .9 g/lb of body weight of protein on a daily basis for those wanting to put on some muscle.

[Joshray]

Poedua, I appreciate all the professional answers you have provided. This is keeping me motivated in gaining some mass and muscles. I went today to the nutrition house and asked for advice on how to gain muscles.... I was told I need to start with multivitamins to create stronger bones before I start thinking about gaining some muscles. What can you tell me about this? Is there anything I need to do before taking on a good diet/protein supplements/weight lifting?

[holden]

Poedua, I appreciate all the professional answers you have provided. This is keeping me motivated in gaining some mass and muscles. I went today to the nutrition house and asked for advice on how to gain muscles.... I was told I need to start with multivitamins to create stronger bones before I start thinking about gaining some muscles. What can you tell me about this? Is there anything I need to do before taking on a good diet/protein supplements/weight lifting?

lol, they were trying to sell you multivitamins...

[Joshray]

lol, they were trying to sell you multivitamins...

Yeah... I understand that. Maybe for a good reason? (other than wanting to create more sales)

[Tijuana]

Poedua, I appreciate all the professional answers you have provided. This is keeping me motivated in gaining some mass and muscles.

:rolleyes::facepalm:

[Joshray]

:rolleyes::facepalm:

:?::facepalm:

[Mr.Sea]

oats in the morning is a quick nutritional breakfast that I love. Add raisins, shaved almonds, brown sugar, anything you want!

[poedua]

Poedua, I appreciate all the professional answers you have provided.

No problem, glad to be of some help.:)


This is keeping me motivated in gaining some mass and muscles.

Good to hear.:)

If you set some realistic and measurable goals, are prepared to educate yourself just a bit on the fundamentals of resistance training and good nutrition, can embrace some commitment and discipline in trying to reach those goals and are willing to work hard, then you should have no trouble putting on some muscle.

And. you also seem to be very motivated..........which is great to see........so I'm sure you'll be successful.:)


I went today to the nutrition house and asked for advice on how to gain muscles.... I was told I need to start with multivitamins to create stronger bones before I start thinking about gaining some muscles. What can you tell me about this?

It sounds like nonsense to me.:lol:

If you're an otherwise healthy 21 year old, your bones are already strong enough for weight training...as someone else mentioned , it sounds like they're just scamming you to sell more vitamins. :)


Is there anything I need to do before taking on a good diet/protein supplements/weight lifting?

First, I would shift away from a pre-occupation with protien and supplements and create a pre-occupation with resistance training.

As I've said before, I'm not dismissing the role of protein and a good diet, because adequate protein and a good diet are very important to supporting your resistance training goals. But, you want muscle . And it's the resistance training that's going to pack on the muscle for you - not scarfing back tons of protien and supplements. As I said before, you don't magically ' gain muscles ' simply by scarfing back tons of protein powder and other supplements. In fact, there have actually been a couple of newbies to training on this forum who mistakenly thought that if they simply spend a bunch of money on protein supplements that in some magical way they're buying ' muscle in a tub ' - that the simple fact that they're scarfing back whey protein, that ' poof ' - all other things being equal - " magically "...... muscles will virtually appear overnight. They won't. ;) All other things being equal, protein supplements don't help in the process of building muscles any bigger or faster than protein from food. Training builds muscle.

So, my advice is to first get a good diet in place based on some of the guidelines I gave you earlier. Take in more calories - about 2,500 calories a day or so for starters spread throughout the day ( btw, you may have to learn how to identify and or count calories ) and shoot for about 1 gram of protien per pound of body weight per day for now ( you have to learn how to identify grams of protien too ;) ) . And IF it's more convenient for you, then by all means, take a protien supplement.

But IMO with respect to " anything I need to do before ", assuming you've got a handle on your diet, your primary focus - now - should be to educate yourself on how to resistance train properly. If you want to pack on some muscle, and you want to pack it on in an optimal manner, you've got to hit the gym and weight train. You have to also be patient and start a beginner program of weight training in order to get a foundation of preliminary adaptions from your body and then continually progress with intense and hard weight training as you make gains. So, try and pre-plan a training strategy for yourself of how often you should train, what types of exercises, reps / sets etc. etc. This is where a good Personal Trainer can add some value - i.e in helping you develop a solid foundation for goal setting overall & weight training specifically.

And so as not to kid yourself, I'm going to remind you that if you're serious about putting on muscle in an optimal manner , you going to have to work hard. There's no such thing as ' muscles in a tub '. You can't avoid hard work needed to put on muscle. Things really worth having usually don't come easy and require discipline, commitment and hard work. So, if you're serious about this Joshray, you're going to have to work hard - there's no other way around it.

The good news is, you seem to have a great attitude and are very motivated about this, so I think you're prepared to do what it takes in terms of hard work to reach your goals in an effective and efficient manner.

[Joshray]

Thanks again poedua for the tips and advice.

What's your opinion on using strictly dumbbells for weight training? Is it efficient enough or should I start hitting the gym and use some equipment to weight train? And what weight set (in lb) do you recommend for a starter? (I weigh around 126lbs)

[poedua]

Thanks again poedua for the tips and advice.

No problem...glad to help.:)


What's your opinion on using strictly dumbbells for weight training?

They're perfect for a beginner to free weight resistance training.

As far as a basic dumbbell routine goes, check out Post #16 in this thread.

http://forums.redflagdeals.com/whats-easiest-exercise-beside-situps-slim-stomach-1042808/2/

Beyond that, if you can, try and find some on-line videos of how to do the exercises - properly - educate yourself on what good / perfect form really is.

One choice is Youtube. Using a dumbbell press as an example, if you type in " dumbbell instruction " or " dumbbell press proper form " or " dumbbell press explained " or " how to do a dumbbell press " dumbbell weight training ", " dumbbell chest ( or arms, legs, etc. ) weight training etc. etc. you should get a lot of video examples. But, if you can, makes sure whoever is posting the video has some credible credentials - i.e is a CSCS or other certified trainer, etc. etc.


Is it efficient enough or should I start hitting the gym and use some equipment to weight train?

Yup .....dumbbells are just fine for a beginner starting out....whether training at home or at the gym.

The advantage of a gym of course is a greater selection of dumbbells, benches, spotters for safety ( if you need it ) and possibly some free advice from trainers.And, if you go to a gym, you can avail yourself of various resistance machines ( see Post #3185 in the link below for examples of machine exercises ) and barbells eventually as well.

btw...if you want some generic beginner guidelines / tips with respect to structuring routines etc. you may find the link below helpful........check out my Post #3184.

http://forums.redflagdeals.com/weight-loss-techniques-250260/213/#post12631985



And what weight set (in lb) do you recommend for a starter? (I weigh around 126lbs)

Before I get to how much weight you should use, this outline below is just one of the many general so-called ' textbook conservative ' approaches I see cited a lot - and this would be for raw beginners like yourself or people getting back into training after a few months layoff such as yourself. Generally, you use take the first 12 weeks or so to get adapted into training, usually broken into 3 / 4 week phases. And, the general program would be like the full body workout I suggested It might go something like this.....


Phase 1 ( first 4 weeks ): 1 set / 8 -12 reps per set, 2 - 3 minutes rest b/n sets, around 8 -10 exercises
Phase 2 ( next 4 weeks ): 2 sets / 8 -12 reps per set, 2 - 3 minutes rest b/n sets, around 10 exercises
Phase 3 ( next 4 weeks ): 2/3 sets / 8 -12 reps per set, 1 - 2 minutes rest b/n sets, around 12 exercises

Now...how much weight.

To make life really easy, and using a 8 - 12 rep range as from the example from Phase 1 noted above, one approach is to just use trial and error to find a weight that you can easily lift with perfect form for one set at around the lower number of that rep range. Then you keep using that weight on successive workout until you're able to do 12 reps with perfect form on all your sets. At that point, using trial and error again, you bump up to a heavier weight for your next workout where - using the new weight - you can lift with perfect form for one set at around the lower number of that rep range. Typically, that bump is usually somewhere around 5% - 10%.....but it will vary person to person.

[Tijuana]

:?::facepalm:

There is always some common sense involved in life. If you are in any way, made to believe you need a multi-vitamin to build strong bones, BEFORE you start working out... then that's all on you.

Secondly, I can find some "professional" answers as to why you only need to take 50g of protein per day. I am sorry I do not have the time to make a long winded post citing several "professional" organizations along with several biased opinions.

As for working out, a 5x5 is probably your easiest option. Read these:


http://forum.bodybuilding.com/showthread.php?t=118920551
http://forum.bodybuilding.com/showthread.php?t=4195843

[Joshray]

How I prevent myself from over training? What is a good way to know?

[Izzoshady]

5x5 is amazing.

I've personally done this for years and have seen some amazing transformations of people who utilize this style of training.

Highly recommended

[Tijuana]

How I prevent myself from over training? What is a good way to know?

Worry about that when you get there. Stop asking so many questions and just go to the gym. You have 5 basic compound exercises, so go practice them.

[YourBuddy]

Poedua, I appreciate all the professional answers you have provided. This is keeping me motivated in gaining some mass and muscles. I went today to the nutrition house and asked for advice on how to gain muscles.... I was told I need to start with multivitamins to create stronger bones before I start thinking about gaining some muscles. What can you tell me about this? Is there anything I need to do before taking on a good diet/protein supplements/weight lifting?

Hey Josh... I just want to let u know that Poedua, while his answers are definitely helpful, he is clearly not a professional and I wish he told you that himself. I think someone corrected him on a few things already but please take his advice as tips from an experience body builder rather than a professional. I'm not trying to be offensive to Poedua, but this happens all the time in bodybuilding forums where so many people consider themselves professionals when they're not; and they sometimes give out wrong or harmful advice then get defensive when someone corrects them. You need to be aware of this Josh.

I've read Poedua's replies and they're mostly correct, but too complicated for what you really need to know. You really should just focus on going to the gym regularly. I think you're asking too many questions and it makes you seem like you're just procrastinating. Consider a personal trainer. They're great for beginners and give a huge boost to their success. Have you seen people in the gym who are afraid to try out equipment because they don't know how to use it? Or people who are clearly using the wrong form? A personal trainer, even for only a few session, will give you a huge boost start.

Don't worry about overtraining; just focus on going to the gym regularly :)

[Tijuana]

Hey Josh... I just want to let u know that Poedua, while his answers are definitely helpful, he is clearly not a professional and I wish he told you that himself. I think someone corrected him on a few things already but please take his advice as tips from an experience body builder rather than a professional. I'm not trying to be offensive to Poedua, but this happens all the time in bodybuilding forums where so many people consider themselves professionals when they're not; and they sometimes give out wrong or harmful advice then get defensive when someone corrects them. You need to be aware of this Josh.

I've read Poedua's replies and they're mostly correct, but too complicated for what you really need to know. You really should just focus on going to the gym regularly. I think you're asking too many questions and it makes you seem like you're just procrastinating. Consider a personal trainer. They're great for beginners and give a huge boost to their success. Have you seen people in the gym who are afraid to try out equipment because they don't know how to use it? Or people who are clearly using the wrong form? A personal trainer, even for only a few session, will give you a huge boost start.

Don't worry about overtraining; just focus on going to the gym regularly :)

*She

[Joshray]

Worry about that when you get there. Stop asking so many questions and just go to the gym. You have 5 basic compound exercises, so go practice them.
It was a valid question to ask for a beginner who decided NOT to hit the gym and (as asked previously) wanted to strictly use dumbbells for weight lifting. If you don't want to answer the questions, please stay OFF topic.


*She
:facepalm:


Hey Josh... I just want to let u know that Poedua, while his answers are definitely helpful, he is clearly not a professional and I wish he told you that himself. I think someone corrected him on a few things already but please take his advice as tips from an experience body builder rather than a professional. I'm not trying to be offensive to Poedua, but this happens all the time in bodybuilding forums where so many people consider themselves professionals when they're not; and they sometimes give out wrong or harmful advice then get defensive when someone corrects them. You need to be aware of this Josh.

I've read Poedua's replies and they're mostly correct, but too complicated for what you really need to know. You really should just focus on going to the gym regularly. I think you're asking too many questions and it makes you seem like you're just procrastinating. Consider a personal trainer. They're great for beginners and give a huge boost to their success. Have you seen people in the gym who are afraid to try out equipment because they don't know how to use it? Or people who are clearly using the wrong form? A personal trainer, even for only a few session, will give you a huge boost start.

Don't worry about overtraining; just focus on going to the gym regularly :)
Yeah, I'm sure he is no professional but what I meant by "professional" is him posting his insights in a very clear, precise and detailed manner unlike most RFDers here. And speaking of personal trainers, how much do they cost per hour (/session)? And where would be cheapest place to find one?

[Tijuana]

:facepalm:


Yeah, I'm sure he is no professional but what I meant by "professional" is him posting his insights in a very clear, precise and detailed manner unlike most RFDers here. And speaking of personal trainers, how much do they cost per hour (/session)? And where would be cheapest place to find one?

Don't say facepalm and then keep mentioning that poedua is a he.

poedua is a she. And a personal trainer will probably run you around anywhere from $60-100.

[Joshray]

Don't say facepalm and then keep mentioning that poedua is a he.

poedua is a she. And a personal trainer will probably run you around anywhere from $60-100.

I think I made my point clear. The fact it's a he or she is irrelevant to the topic.

And the cost of personal trainer is twice as much as I can afford to pay.

[poedua]

Hey Josh... I just want to let u know that Poedua, while his answers are definitely helpful, he is clearly not a professional and I wish he told you that himself. I think someone corrected him on a few things already but please take his advice as tips from an experience body builder rather than a professional. I'm not trying to be offensive to Poedua, but this happens all the time in bodybuilding forums where so many people consider themselves professionals when they're not; and they sometimes give out wrong or harmful advice then get defensive when someone corrects them. You need to be aware of this Josh.

I've never claimed to be a professional. :)

And, I'm simply give my personal opinions in this thread as to how to gain weight / muscle in an effective and efficient manner.

Others may have different opinions on how to best go about gaining weight / muscle in an effective and efficient manner - fair enough. Everyone has a different opinion. I may disagree with them and they may disagree with me. Which is fine - it's always a good thing to get a wide variety of opinion on any topics asking advice.

And my none of those opinions of mine on this thread represent ' wrong or harmful advice ' IMO.


I've read Poedua's replies and they're mostly correct, but too complicated for what you really need to know. You really should just focus on going to the gym regularly. I think you're asking too many questions and it makes you seem like you're just procrastinating. Consider a personal trainer. They're great for beginners and give a huge boost to their success. Have you seen people in the gym who are afraid to try out equipment because they don't know how to use it? Or people who are clearly using the wrong form? A personal trainer, even for only a few session, will give you a huge boost start. Don't worry about overtraining; just focus on going to the gym regularly :)

Couldn't agree more on the personal trainer and going to the gym regularly - sound advice.

As far as my advice being too ' complicated ', I don't agree, as I'm simply telling Josh to eat more, more often and better, learn about the basics of nutrition and about how to do exercises properly as part of doing full body workouts 3 times a week.

Granted it may make a bit effort to get along the learning curve with respect to these topics but is hardly ' complicated ' - it's simply health and fitness 101 - learning about ( and applying ) the fundamentals of nutrition and resistance training simply takes a bit of commitment discipline and hard work - and nothing more.

It ain't rocket science.;)

[poedua]

I think I made my point clear. The fact it's a he or she is irrelevant to the topic.

And the cost of personal trainer is twice as much as I can afford to pay.

100% correct Joshray - gender is completely irrelevant.

[poedua]

Don't say facepalm and then keep mentioning that poedua is a he.

poedua is a she. And a personal trainer will probably run you around anywhere from $60-100.

As Josh pointed out - it's irrelevant .

[poedua]

It was a valid question to ask for a beginner who decided NOT to hit the gym and (as asked previously) wanted to strictly use dumbbells for weight lifting. If you don't want to answer the questions, please stay OFF topic.

Josh...no worries.

Keep asking as many questions as you like ....( we're here to help ) ......and it shows you're keen and motivated to learn more...which is a great thing IMO.:)

[poedua]

How I prevent myself from over training? What is a good way to know?

It's a non-issue for you at this point as you're starting out IMO.

As I suggested - start with the full body workout for an hour 3 days a week on consecutive days.

In the first few weeks as you start out, if you just stick to something close to the 1 set / 8 -12 reps per set or 2 sets / 8 -12 reps per set, 2 - 3 minutes rest b/n sets I suggested earlier you'll be fine and needn't worry about over training.

[Tijuana]

As Josh pointed out - it's irrelevant .

Holy hell, 5 posts in a row? Do you not know that there is an edit button? No wonder you have almost 20,000 posts...
Are you only saying it is irrelevant because the "majority" of people are "sexist" and would take advice from a man rather than a woman? Is it also irrelevant if you are actually 16 years old or 50 years old? Everything is relevant...unfortunately.

[Joshray]

Holy hell, 5 posts in a row? Do you not know that there is an edit button? No wonder you have almost 20,000 posts...
Are you only saying it is irrelevant because the "majority" of people are "sexist" and would take advice from a man rather than a woman? Is it also irrelevant if you are actually 16 years old or 50 years old? Everything is relevant...unfortunately.
Who cares if he has 20k posts or makes 5 posts in a row??? :facepalm: It's about the quality of his posts, NOT QUANTITY. And yes, it's irrelevant to this topic. All is relevant is knowledge.

[Tijuana]

Who cares if he has 20k posts or makes 5 posts in a row??? :facepalm: It's about the quality of his posts, NOT QUANTITY. And yes, it's irrelevant to this topic. All is relevant is knowledge.

You still keep saying "he". Trust me, no matter how often you say it, it won't make her a him.

Also, you are contributing to the notion that men know more than woman, by continuing to refer to poedua as a man, when you very well know, poedua is a woman. Do you not want to take advice from a women, so you keep telling yourself poedua is a man?

Lastly, how many of her last 5 posts were in any way "quality"?

[ippon]

petty

[Joshray]

You still keep saying "he". Trust me, no matter how often you say it, it won't make her a him.

Also, you are contributing to the notion that men know more than woman, by continuing to refer to poedua as a man, when you very well know, poedua is a woman. Do you not want to take advice from a women, so you keep telling yourself poedua is a man?

Lastly, how many of her last 5 posts were in any way "quality"?

Would it make you happy if I said she/her? Your making a big deal out of something that has nothing to do with the questions I asked. Quit trolling!

[Tijuana]

Would it make you happy if I said she/her? Your making a big deal out of something that has nothing to do with the questions I asked. Quit trolling!

No, because I am curious as to why you would keep referring to poedua as a he, when you know poedua is a she.

[fido1984]

Just out of curiousity, Im wondering what people's opinion (since Im sure there is enough "scientific evidence" to read) about 1 big meal vs many smaller ones. Specifically, I'm wondering about the body's ability to absorb all the nutrients found in the 1 big meal. Ive heard the body can only absorb a finite amount at a time.

[chadjustine]

Just out of curiousity, Im wondering what people's opinion (since Im sure there is enough "scientific evidence" to read) about 1 big meal vs many smaller ones. Specifically, I'm wondering about the body's ability to absorb all the nutrients found in the 1 big meal. Ive heard the body can only absorb a finite amount at a time.

I havent heard the "absorb a finite amount at time" thing so I wont comment on it. Im sure someone else will.

However, there are two reasons that eating say, 5 meals a day, is better than eating 1 meal a day.

1) Sheer volume: Its pretty hard to eat 2000+ calories in one sitting. Sure, it can be done and Im sure there are many who can. But, by and large, not too many people can or WANT to sit down and eat that much food at one sitting. Its just ... bleh (not so scientific, I know lol). You'd feel so bloated and gross after. Again it can be done but personally, I wouldnt and couldnt do it. Just ... no.

2) Metabolism: Studies have shown that eating once a day slows down your metabolism. This has an adverse effect on losing weight as your body slows down to conserve energy and creates fat as a reserve for later. Eating more often speeds up this process. Your metabolism speeds up to convert the food into energy, which in turn, creates less fat. The more you keep food in your tummy (within reason), the more calories you will burn, which will cause slow weight loss. All things being equal of course. Having said all that, its not written in stone. You could likely find just as many articles that disprove that. So take it for what its worth. Personally, I buy in to the theory and try to eat more smaller meals. But thats me. You have to figure out whats best for you.

[Tijuana]

2) Metabolism: Studies have shown that eating once a day slows down your metabolism. This has an adverse effect on losing weight as your body slows down to conserve energy and creates fat as a reserve for later. Eating more often speeds up this process. Your metabolism speeds up to convert the food into energy, which in turn, creates less fat. The more you keep food in your tummy (within reason), the more calories you will burn, which will cause slow weight loss. All things being equal of course. Having said all that, its not written in stone. You could likely find just as many articles that disprove that. So take it for what its worth. Personally, I buy in to the theory and try to eat more smaller meals. But thats me. You have to figure out whats best for you.

Show me the studies. Oh wait.. I already posted one :)


Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
Meal frequency and energy balance.
Bellisle F, McDevitt R, Prentice AM.
Source

INSERM U341, Hotel Dieu de Paris, France.
Abstract

Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.

Also, more on post #29.

[chadjustine]

Yay. You're awesome? Or something.

[Tijuana]

Yay. You're awesome? Or something.

Just trying to clear up common misconceptions.

[chadjustine]

Just trying to clear up common misconceptions.


Except you didnt clear up anything. You pushed your agenda.

http://www.builtfit.com/nutrition/eat-six-meals-a-day-for-muscle-gain.htm

Look ... an article saying that eat six meals a day does speed up your metabolism which in turn, can help with weight loss. There are an equal number of articles for both sides of the argument that can be read. Which side is right? Not sure. There is compelling information on both sides of the coin.

And thats the point ... there are two sides to every story. Instead of pushing the one that you believe is correct, present both sides and let others decide for themselves. Especially in a case where there is no clear cut answer.

[Therion]

There's a big difference between a research paper that is an overview of all pertinent research related to the field vs. what some guy with a website (who has a pop-up selling a book, btw) says.

Look, I've been involved with fitness in some for or other for 18 years, and for about 14 of those I strongly believed that you should eat more frequently. However, when I started reading people like Alan Aragon (http://www.alanaragon.com) and Lyle McDonald (http://www.bodyrecomposition.com/), I changed my mind to considering total daily energy balance to be more important than meal breakdown, frequency and patterning. Why? Because they provided credible research evidence that this is the case.

Here's the bottom line: whenever researchers take a group of people and submit them to various diet plans, whether they eat once, 3 times or 6 times a day does not seem to produce a measurable difference in weight lost. That's the take-away from millions of tax dollars spent on this subject.

[chadjustine]

Lovely.

You are free to believe whatever you wish.

I was merely giving the OP information on both sides of the coin. It's up to him to do research and make up his own mind.

Unfortunately for your point of view, things like this change from time to time. As you said, for years, it was 100% "believed" that 5 meals a day was better. Then it "changed" to it not being important. It could change again the future.

If you and others wish to believe that the current view is correct, amazing. Feel free.

I prefer to offer ALL the information and have them make up your mind.

Also, Im not really concerned who wrote the article that I linked, credible or not. My point still stands ... You can find a ton of articles on both sides both credible and not.

[Tijuana]

Lovely.

You are free to believe whatever you wish.

I was merely giving the OP information on both sides of the coin. It's up to him to do research and make up his own mind.

Unfortunately for your point of view, things like this change from time to time. As you said, for years, it was 100% "believed" that 5 meals a day was better. Then it "changed" to it not being important. It could change again the future.

If you and others wish to believe that the current view is correct, amazing. Feel free.

I prefer to offer ALL the information and have them make up your mind.

Also, Im not really concerned who wrote the article that I linked, credible or not. My point still stands ... You can find a ton of articles on both sides both credible and not.

Your link lacks any credible source. Myths get spread around because that is how people "learn".

I have a research study, you have some random guy. No one is saying you shouldn't eat 6 meals a day. It's just that it will provide no benefit over 1 or 3 meals a day. Articles are one thing, scientific studies are something totally different.

[chadjustine]

Yep. Ok. You win. I fold.

[Tijuana]

Yep. Ok. You win. I fold.

Is this how you always act when you are proved wrong?

[poedua]

Would it make you happy if I said she/her? Your making a big deal out of something that has nothing to do with the questions I asked. Quit trolling!

Exactly. :)

[Tijuana]

Exactly. :)

So are you fine with people referring to you as a man, only because, because presumably men know more than woman?

[poedua]

So are you fine with people referring to you as a man, only because, because presumably men know more than woman?

The gender of those members providing advice / commentary on this topic .....as both Joshray ( who actually started this thread topic ) and I have already pointed out.........is.........irrelevant.

[Tijuana]

The gender of those members providing advice / commentary on this topic .....as both Joshray ( who actually started this thread topic ) and I have already pointed out.........is.........irrelevant.

Is it? I just want to know if you are fine with people referring to you as a man, presumably because men know more than woman. Simple question...

If you do not answer the question and instead, reiterate about how gender has nothing to do with blah blah blah, then I will accept your answer as yes, presumably men are smarter than woman, which is why Joshray still calls you a man, even though you are most definitely a woman.

[poedua]

Is it? I just want to know if you are fine with people referring to you as a man, presumably because men know more than woman. Simple question...

If you do not answer the question and instead, reiterate about how gender has nothing to do with blah blah blah, then I will accept your answer as yes, presumably men are smarter than woman, which is why Joshray still calls you a man, even though you are most definitely a woman.

The gender of those members providing advice / commentary on this topic is irrelevant to the topic.

Stop trolling.

[Tijuana]

The gender of those members providing advice / commentary on this topic is irrelevant to the topic.

Stop trolling.

Alright, you said it. Men are presumably smarter than woman, which is why everyone automatically refers to someone they don't know as a man. I hope you still have your pride.. :facepalm:

[poedua]

Alright, you said it. Men are presumably smarter than woman, which is why everyone automatically refers to someone they don't know as a man. I hope you still have your pride.. :facepalm:

Stop flame-baiting.

Here's exactly what I said " The gender of those members providing advice / commentary on this topic is irrelevant to the topic "

Move on.

[Tijuana]

Stop flame-baiting.

Here's exactly what I said " The gender of those members providing advice / commentary on this topic is irrelevant to the topic "

Move on.

LOL. I don't remember who said it, but it's soo true. You always have to get the last word in, even if you are just repeating yourself. Very "mature" of you...

[dchabby]

LOL. I don't remember who said it, but it's soo true. You always have to get the last word in, even if you are just repeating yourself. Very "mature" of you...

Probably a little more mature than you saying that she is saying something completely different than what she is actually saying, which seems to happen quite a lot.

And about Poedua being a man or a woman, have you actually ever met her/him ? Do you know someone who personally knows him/her ? How do you actually know he is a woman ?

And to the discusision on meal/workout frequency, obviously there are many ways to schedule your meals and workouts so you really have to try them out and see which one works best for you.

The benefits of one or the other probably arent going to make much difference in your overall composition so its best to stick to the one that you like and that you will enjoy the most.

I used to workout 6 days a week and eat 6 meals a day believing that it was the way I would make the most gains in muscle/strength. Now I work out 2-3 days a week and eat 3-4 meals a day and I havent noticed much difference. Now that could be an age thing and/or a priority thing but the key is to pick one suited to your lifestyle/goals.

[poedua]

I used to workout 6 days a week and eat 6 meals a day believing that it was the way I would make the most gains in muscle/strength. Now I work out 2-3 days a week and eat 3-4 meals a day and I havent noticed much difference. Now that could be an age thing and/or a priority thing but the key is to pick one suited to your lifestyle/goals.

Good point....I've noticed somewhat of the same thing over the years....that it's possible to cut back on ' frequency ' a bit without what might be considered any significant adverse consequences as a result.

Sometimes, the old maxim of ' less is more' may actually have some merit I guess.:)

[chadjustine]

And to the discusision on meal/workout frequency, obviously there are many ways to schedule your meals and workouts so you really have to try them out and see which one works best for you.

The benefits of one or the other probably arent going to make much difference in your overall composition so its best to stick to the one that you like and that you will enjoy the most.

I used to workout 6 days a week and eat 6 meals a day believing that it was the way I would make the most gains in muscle/strength. Now I work out 2-3 days a week and eat 3-4 meals a day and I havent noticed much difference. Now that could be an age thing and/or a priority thing but the key is to pick one suited to your lifestyle/goals.


Nonsense. There is ONLY one way to do it and its the way tiguana and that other person says it is.

And your personal experience means nothing since you arent a professional with credentials (apparantly, thats the only opinion that matters).

DUH! :)

[Sibica]

Well since no one else will say it, I will.

If you're a female offering me, a male, advice of building muscle mass I don't want to hear it. Plain and simple.

[Tijuana]

Probably a little more mature than you saying that she is saying something completely different than what she is actually saying, which seems to happen quite a lot.

And about Poedua being a man or a woman, have you actually ever met her/him ? Do you know someone who personally knows him/her ? How do you actually know he is a woman ?

Tons of evidence. Also talking about how she is a mother probably give just an extremely slight clue that she may or may not be a woman. Just a slight clue ;)


And to the discusision on meal/workout frequency, obviously there are many ways to schedule your meals and workouts so you really have to try them out and see which one works best for you.

The benefits of one or the other probably arent going to make much difference in your overall composition so its best to stick to the one that you like and that you will enjoy the most.

I used to workout 6 days a week and eat 6 meals a day believing that it was the way I would make the most gains in muscle/strength. Now I work out 2-3 days a week and eat 3-4 meals a day and I havent noticed much difference. Now that could be an age thing and/or a priority thing but the key is to pick one suited to your lifestyle/goals.

There are no real benefits to consuming 3 meals or 6 meals when it comes to losing weight/increasing metabolism or gaining muscle. chadjustine believes there are, but when confronted with scientific research that goes against everything he has been taught, he cries foul. There is no negative to eating 6 meals a day, but there sure as hell isn't a positive(when referring to body composition)



Nonsense. There is ONLY one way to do it and its the way tiguana and that other person says it is.

And your personal experience means nothing since you arent a professional with credentials (apparantly, thats the only opinion that matters).

DUH! :)

What is wrong with you? When did I ever say eating 6 meals/day is wrong? Never, ever did I say that. I am saying that there are research studies that prove eating more meals does not aid in weight loss, ie increasing your metabolism. I still eat 5-6 meals a day, because I find it easier for me to consume due to my schedule. I don't do it because it will help me lose weight or increase my metabolism. You are just one of those people that don't like being told they are wrong.

[chadjustine]

You are just one of those people that don't like being told they are wrong.

Considering I said that both sides have compelling evidence and Im not sure which is more accurate than the other, Im not exactly sure how I am "wrong."

I have also noticed that other people around the sports and fitness section have issues with you. I would suggest that maybe its not me that has something wrong with them but that would be an exercise in futility.

[ippon]

who's the main mod in the sports forum?

[Tijuana]

Considering I said that both sides have compelling evidence and Im not sure which is more accurate than the other, Im not exactly sure how I am "wrong."

I have also noticed that other people around the sports and fitness section have issues with you. I would suggest that maybe its not me that has something wrong with them but that would be an exercise in futility.

What evidence? You have absolutely NO EVIDENCE. All you have is some broscience from some random online poster. Show me even theoretical proof that consuming 6 meals is better for fat loss than 3 meals. A random article, not even a scientific study, does not count as proof.

[poedua]

Well since no one else will say it, I will.

If you're a female offering me, a male, advice of building muscle mass I don't want to hear it. Plain and simple.

Gender isn't the issue IMO.

When it comes to weight training , most of the posters on this forum are male. And based on the track record I've seen of advice these males have been providing, they either have no clue what they're talking about in most cases or at the very least offer the exact same advice I've seen from experienced female weight trainers both on this forum and on other fitness forums.

Gender is irrelevant - knowing what you're talking about is. Which is why a CSCS certified female trainer is just as capable of training a male client to pack on muscle mass as a male CSCS certified male trainer is capable of training that client....and vice versa.

Not unlike an MD, they don't have different CSCS trainer exams for men and different CSCS trainer exams for women. Both genders have the exact same qualifications and abilities and have to meet the same standards.

[poedua]

Tons of evidence. Also talking about how she is a mother probably give just an extremely slight clue that she may or may not be a woman. Just a slight clue ;).

Nonsense.

[poedua]

And to the discusision on meal/workout frequency, obviously there are many ways to schedule your meals and workouts so you really have to try them out and see which one works best for you.

The benefits of one or the other probably arent going to make much difference in your overall composition so its best to stick to the one that you like and that you will enjoy the most.

+1

Simple common sense advice.

In a nutshell, do what simply works for you and don't sweat the details in this regard as it's likely of absolutely no discernible consequence to the average recreational gym rat.:)

[poedua]

who's the main mod in the sports forum?

Not sure there is a ' main ' one any more ...I think it used to be sleepymod.

But from among all the mods, CSK'sMom is the mod is see most often visiting the forum.

[Tijuana]

Nonsense.

1. You made 4 posts in a row... again. when you could have edited your original and put everything in there.

2. it is not nonsense, not sure what part is nonsense, when you clearly talk about being a mother. I am not the only, or even the first to point this out. You clearly talk about being a mother.. not sure how you can even say it's nonsense....

[poedua]

1. You made 4 posts in a row... again. when you could have edited your original and put everything in there.

2. it is not nonsense, not sure what part is nonsense, when you clearly talk about being a mother. I am not the only, or even the first to point this out. You clearly talk about being a mother.. not sure how you can even say it's nonsense....

I'm not going to dignify these lies, false allegations and misrepresentations with a reply.

Get back on topic..........which is....." Healthy way to gain weight and muscles "

[Tijuana]

I'm not going to dignify these lies, false allegations and misrepresentations with a reply.

Get back on topic..........which is....." Healthy way to gain weight and muscles "

AHAHAAAH. You are saying "you just made 4 posts in a row" a lie? Talk about trolling... :facepalm:

[poedua]

AHAHAAAH. You are saying "you just made 4 posts in a row" a lie? Talk about trolling... :facepalm:

Please stop flamebaiting and get back on topic.

The topic is " Healthy way to gain weight and muscles " ...not my gender.

[Tijuana]

Please stop flamebaiting and get back on topic.

The topic is " Healthy way to gain weight and muscles " ...not my gender.

I am not flamebating. You are the one who is baiting, by saying "you are a woman" is nonsense, and there is proof, under the assumption that you aren't a liar,

[poedua]

I am not flamebating. You are the one who is baiting, by saying "you are a woman" is nonsense, and there is proof, under the assumption that you aren't a liar,

The topic is " Healthy way to gain weight and muscles " ...not my gender.

Move on.

[Tijuana]

The topic is " Healthy way to gain weight and muscles " ...not my gender.

Move on.

Why do you feel compelled to tell me what this thread is about?

[ippon]

immature

[sexyj]

hahaha theres a reason poeda is on my ignore list


immature

[ippon]

hahaha theres a reason poeda is on my ignore list

if you are implying that poeda is immature, i disagree. narcissistic, yes. but not immature.
but if she isn't agreeable to you, you definitely did the wise thing by putting her on ignore.

[poedua]

if you are implying that poeda is immature, i disagree. narcissistic, yes. but not immature.

but if she isn't agreeable to you, you definitely did the wise thing by putting her on ignore.

;)

[Tijuana]

if you are implying that poeda is immature, i disagree. narcissistic, yes. but not immature.
but if she isn't agreeable to you, you definitely did the wise thing by putting her on ignore.

Really? Then why does she have to keep posting.. she always has to have the last word. How does this not reflect on her maturity?

[Therion]

Do I have to start sending PMs to everyone again? :)

[ippon]

Really? Then why does she have to keep posting.. she always has to have the last word. How does this not reflect on her maturity?

it might be because you keep on addressing HER directly and keep mentioning her over and over and over and over again and you keep STALKING her from thread to thread.

[poedua]

Do I have to start sending PMs to everyone again? :)

I hope not...the forum community is always better off with fitness professionals such as yourself contributing to topic discussions.

Or, to quote Captain Kirk from ' The Doomsday Machine ' episode...." We're stronger with you than without you ! ". :)

[Joshray]

I only have one large meal per day. I'm finding it hard to prepare and eat 3-5 large meals through out the day. Could I still gain weight and muscles if I take 24g of protein shake 3x a day (72g/day) and weight lift 3x a week (1 hr/day)? Would I be able to see a difference in myself in about a month or so?

This is the protein supplement I currently have (in Extreme Milk Chocolate flavor):
http://www.bodybuilding.com/store/opt/whey.html

[DaFonz]

I only have one large meal per day. I'm finding it hard to prepare and eat 3-5 large meals through out the day. Could I still gain weight and muscles if I take 24g of protein shake 3x a day (72g/day) and weight lift 3x a week (1 hr/day)? Would I be able to see a difference in myself in about a month or so?

This is the protein supplement I currently have (in Extreme Milk Chocolate flavor):
http://www.bodybuilding.com/store/opt/whey.html

Yes that's fine as long as you are eating at a caloric surplus.

[poedua]

I only have one large meal per day. I'm finding it hard to prepare and eat 3-5 large meals through out the day. Could I still gain weight and muscles if I take 24g of protein shake 3x a day (72g/day) and weight lift 3x a week (1 hr/day)?

Remember, in your situation, gaining weight in an effective and efficient manner means being in a calorie surplus - so while an adequate protein intake is important, you need to focus more on packing away the extra calories you need to help you gain weight in my view. When you think weight gain - think extra calories. So, if you take in a calorie surplus and put the required effort into resistance training, the answer to your answer is.... yes.

So, you're 126 lbs and I think I suggested a calorie intake of about 2,500 calories a day was a good starting point to help you gain weight.

And again, as I said before, when you examine all the scientifically based evidence that have been reviewed by 5 professional organizations, namely ..............

- The American Dietetic Association
- The Dietitians of Canada
- The American College of Sports Medicine
- The International Society of Sport Nutrition
- The National Strength and Conditioning Association
..............they recommend average people consume anywhere from .5 to .9 g/lb of body weight of protein on a daily basis for those wanting to put on some muscle. So, in your case, at 126 lbs and being a beginner as you are, even at the mid point of those recommendations of .7 g/lb of body weight of protein, you'd be at about 88 grams of protien a day.

I really don't think you have to resort to 3 shakes a day - I think 1 shake a day would be sufficient. Most guys have a shake after a workout - so, assuming you did that as well, there's 24 grams of protien right there.Or, you could have a shake in the morning instead if that works better for you. And on the basis of going with about 88 grams a day, that means you'd only have to consume another 64 grams a day of protien over the day at other times.

You can easily get those remaining 64 grams on a 2,500 calorie diet from food sources alone IMO. As i said before, you've simply got to spread out your calorie and remaining 64 gram of protein intake on a relatively consistent basis throughout the day ( if you can ) in terms of something like.......


Breakfast
Lunch
Dinner
Mid-morning snack
Mid-afternoon snack
Pre workout snack
Pre-bedtime snack

Lets assume your snacks are only about 6 grams of protein or so. At 4 snacks a day ( as per above ), that's 24 grams right there. So, that leaves you with only 40 grams of protien to allocate across breakfast, lunch and dinner. And breakfast, lunch and dinner needn't be ' large ' meals '. For what is' worth, some ' approximate ' grams of protein from various foods ill give you a better idea of how easy it is to pick up that extra protein...............


Chicken, white ( 100 grams )...........................25
Pork, lean ( 100 grams ).................................23
Beef, lean ( 100 grams ).................................21
Fish, white ( 100 grams )................................20
Eggs ( 2 whole )...........................................13

Tofu, firm ( 100 grams )..................................20
Lentils, cooked ( I cup )..................................18
Kidney beans, cooked ( 1 cup ).........................17

Cottage Cheese ( 1/2 cup )..............................13
Yogurt ( 8 oz.).............................................. .13
Milk, ( 8 oz. )................................................. .8
Cheese ( 30 g )...............................................7

Peanut Butter ( 2 tbsp. )...................................8
Peanuts, ( 30 g ).............................................7
Sunflower seeds, ( 30 g )..................................6
Almonds, ( 30 g ).............................................6
Cashews, ( 30 g )............................................4

Potato, ( 150 g ).............................................5
Broccoli, (240 ml )...........................................5
Carrots, ( 240 ml )...........................................2

Kellogg's All Bran Cereal ( 1 cup )........................7
Pasta,cooked ( 1 cup ).....................................6
Bread, ( 1 slice)............................................ ...3

6" Subway Sweet Onion Chicken Teriyaki Sub........24
Harvey's Original Hamburger...............................20
Wendy's, small chili...........................................18
McDonald's Grilled Snack Wrap............................16
Pizza, Pizza slice ( from XL pepperoni ).................13


...and keep mind, these examples above are only rough approximations of the grams of protein in each item. In addition, while some fast food examples are listed, this is not to represent any sort of an endorsement to turn to fast food for protein - they're included for illustrative purposes only.

The bottom line is, by doing some simple homework on the protein content of various foods and by doing just ' a bit ' of planning, I'd say the vast majority of the average folks out there in terms of height / weight, lifestyle, etc. can easily get all the protein they need from normal everyday food sources in order to meet their nutritional and or training needs - i.e no ' 3 shakes a day ' protein supplements required........IMO. :)


Would I be able to see a difference in myself in about a month or so?

You may notice some weight gain on your scale which may or may not be noticeable in your physique.

Just keep it simple, take some very basic body measurements like......

Weight
Waist
Arms
Legs
Chest

.....now and a month from now and every month thereafter to help confirm any ' perceived ' changes.

[poedua]

I only have one large meal per day.

I'm finding it hard to prepare and eat 3-5 large meals through out the day.

Look, you don't have to be a gourmet chef and plan elaborate meals in advance each day.

BUT if you're really serious about packing on some weight in an effective and effective manner then you're going to have to put some effort toward going outside your comfort zone and adopting some new dietary behaviors.

Namely, by taking in more calories by means of eating larger portions and or more calorie dense foods and or eating more frequently ( i.e snacking more often ) throughout the day.

[Sibica]

I only have one large meal per day. I'm finding it hard to prepare and eat 3-5 large meals through out the day. Could I still gain weight and muscles if I take 24g of protein shake 3x a day (72g/day) and weight lift 3x a week (1 hr/day)? Would I be able to see a difference in myself in about a month or so?

This is the protein supplement I currently have (in Extreme Milk Chocolate flavor):
http://www.bodybuilding.com/store/opt/whey.html

Absolutely!!! But, you need more calories than just one scoop of protein 3 x per day. As well as good quality nutrients to go with it. Realistically, you aren't going to get enough of anything (ie. iron) in one meal and 3 scoops of protein. What I would suggest is make those drinks, "super shakes." What's a super shake? A lot of nutrients, packed into a drink. Simple. I use this recipe ALL the time on here and although it is getting redundant, here it is again:

2 cups of water
1 cup of oatmeal
1 scoop of protein (I use plant protein with hemp:pea:rice in 1:1:1 ratios - lots of iron and fibre in this combo)
1-2 tbsp flax seed oil
handful of baby spinach
1 1/2 cup of frozen berries
Blend and drink.

If my calculations are correct, and you can always change the ingredients, you will get like 7-800 calories per drink. Again, depends on what you add. Try adding walnuts or almonds, or use raw cacao nibs like I do. Adds crunch and TONS!!!! of minerals and nutrients.

Good luck to ya.

[Joshray]

Absolutely!!! But, you need more calories than just one scoop of protein 3 x per day. As well as good quality nutrients to go with it. Realistically, you aren't going to get enough of anything (ie. iron) in one meal and 3 scoops of protein. What I would suggest is make those drinks, "super shakes." What's a super shake? A lot of nutrients, packed into a drink. Simple. I use this recipe ALL the time on here and although it is getting redundant, here it is again:

2 cups of water
1 cup of oatmeal
1 scoop of protein (I use plant protein with hemp:pea:rice in 1:1:1 ratios - lots of iron and fibre in this combo)
1-2 tbsp flax seed oil
handful of baby spinach
1 1/2 cup of frozen berries
Blend and drink.

If my calculations are correct, and you can always change the ingredients, you will get like 7-800 calories per drink. Again, depends on what you add. Try adding walnuts or almonds, or use raw cacao nibs like I do. Adds crunch and TONS!!!! of minerals and nutrients.

Good luck to ya.
I'm thinking about buying Ensure shakes.

[1xTiMeR]

I'm thinking about buying Ensure shakes.

No NO nooooo, do not buy them!

[geokilla]

I'm going to do Starting Strength again soon because I failed half a year ago, and I know that I don't eat nearly as enough as I should for someone my age and height. I just can't eat much. I know it's best to eat 4-6 small meals a day, but being a student and having awkward school schedules means I can only bring lunch to school, or eat when I get home, etc. Would the Kazien Whey Powder (http://forums.redflagdeals.com/costco-kaizen-whey-protein-isolate-8-off-1081043/) help me in any way? Or should I just drink more milk? I'm going to try and drink 2 cups of milk a day.

[poedua]

I'm going to do Starting Strength again soon because I failed half a year ago, and I know that I don't eat nearly as enough as I should for someone my age and height. I just can't eat much. I know it's best to eat 4-6 small meals a day, but being a student and having awkward school schedules means I can only bring lunch to school, or eat when I get home, etc.

It shouldn't be that tough to get enough calories throughout the day....you simply have to make a point of taking steps to ensure that you do .....such as.....


- eat a big(ger) / higher in calorie breakfast
- eat a big(ger) / higher in calorie lunch.
- bring along or buy a ' calorie dense ' snack for mid morning and mid afternoon.
- eat big(ger) higher in calorie meals when you get home after school
- have a pre-bed-time snack

.....pretty simple really.


Would the Kazien Whey Powder (http://forums.redflagdeals.com/costco-kaizen-whey-protein-isolate-8-off-1081043/) help me in any way?

I suppose...but you should be able to get all the macro nutrients you need in a day from food without the need of supplements in my view.

How many calories do you need as day to support your training ?

That said, a supplement now and again is convenient - no question..


Or should I just drink more milk? I'm going to try and drink 2 cups of milk a day.

Can't go wrong with milk.:)

[geokilla]

Lunch and dinner, I just eat whatever my mom cooks. Breakfast could be anything from eggo to cereal to muffin, etc. There's no set routine for us. As long as it's healthy, my mom will cookit and we'll eat it. So dinner for example will always have meat and vegetables and rice. Meat could be chicken, beef, or maybe a little bit of both due to leftovers. Of course there are exceptions like instant noodles once every 2 weeks or whatever, but generally speaking, that's the kind of food we eat for our meals. As for snacks, it's just stuff like chocolate chip cookies, oreos, Pizza Pop, etc. We actually eat a lot of snacks which is why it's a bit weird. My dad eats quite a bit too and he's the same height as me, yet he's the same weight as me. In fact, I'd say he eats double of what I eat during lunch and dinner.

If I was to eat more, am I supposed to eat till I'm like full and can't eat anymore? Because I never do that. As crazy as it sounds, I eat enough so that I just don't feel hungry, and won't feel hungry till the next meal. If I feel hungry before the next meal, say I'm hungry at 3pm, then I just go get something to eat, and try to make a mental note of it myself so I eat more the next time. Of course, it's impossible to do this because when you're in class, I can't just walk off and go buy something to eat, so I have to make do with what "little" cookies I have on me.

How would I calculate how many calories I need in order to support Starting Strength? The last time I tried it, I stalled rather quickly. It was either due to bad form, or as you may guess, not eating enough so my body was using my muscles for fuel instead of calories and fat. Also, does it mean that a beginner like me won't benefit from whey protein?

[Joshray]

No NO nooooo, do not buy them!

I would have appreciated if you included why you oppose on buying them... :?:

[poedua]

Lunch and dinner, I just eat whatever my mom cooks. Breakfast could be anything from eggo to cereal to muffin, etc. There's no set routine for us. As long as it's healthy, my mom will cookit and we'll eat it. So dinner for example will always have meat and vegetables and rice. Meat could be chicken, beef, or maybe a little bit of both due to leftovers. Of course there are exceptions like instant noodles once every 2 weeks or whatever, but generally speaking, that's the kind of food we eat for our meals. As for snacks, it's just stuff like chocolate chip cookies, oreos, Pizza Pop, etc. We actually eat a lot of snacks which is why it's a bit weird. My dad eats quite a bit too and he's the same height as me, yet he's the same weight as me. In fact, I'd say he eats double of what I eat during lunch and dinner.

Fair enough.

But again, weight gain is all about getting MORE calories - and I would suggest that would mean adding extra healthy ( i.e minimizing added salt, added sugar, saturated fats and refined / processed foods - all other things being equal - in my view ...and less of more unhealthy things like " chocolate chip cookies, oreos, Pizza Pop, etc " ) calories whenever possible. So, have a big(ger) calorie breakfast - and at dinner and lunch have bigger portions to bump your calories as well. And bring a lot of snacks to school and graze on them all day long to boost your calories too.

In other words...eat like a horse ! :)

You just have to take in more calories either from either eating more often, eating larger portions when you do eat and or eating a higher amount of ' calorie dense ' foods. But eat clean - as healthy as you can. Make sure your food consists mostly of complex carbs, then mostly " good " fats and lastly, protein.


If I was to eat more, am I supposed to eat till I'm like full and can't eat anymore? Because I never do that. As crazy as it sounds, I eat enough so that I just don't feel hungry, and won't feel hungry till the next meal. If I feel hungry before the next meal, say I'm hungry at 3pm, then I just go get something to eat, and try to make a mental note of it myself so I eat more the next time. Of course, it's impossible to do this because when you're in class, I can't just walk off and go buy something to eat, so I have to make do with what "little" cookies I have on me.

So again, to get more calories, it simply boils down a combo of ........


- eat bigger portions at each meal
- eat more often between meals - i.e snacks
- opt for more ' calorie dense ' food options whenever you can.

And on that last point of ' calorie dense ' food options, what I mean by that is that you should emphasize foods / snacks that have more calories per volume / weight.

For example, let's say to want to add just 1 healthy snack to your daily calorie intake.......


- 1 oz. of raw carrots..............................11 calories
- I oz of raw almonds.............................163 calories

.......nuts have almost 15X more calories ( i.e dense ) per weight. So, the idea is, if you to find as many ways to pack on extra calories in a relatively healthy manner, opting for more ' calorie dense ' wholesome foods is one possible approach. Ditto with raisins vs cucumbers for example....


- 1 oz. of raw cucumbers................................8 calories
- I oz of raisins........................................... 84 calories


Or, for another example, let's say you have a water or diet soft drink with a meal........


- 1 cup of water............................................. ....0 calories
- I cup of unsweetened cranberry juice................100+ calories

....adding unsweetened natural juices here and there once in a while bumps your calories ( since they are more calorie dense per volume )

In a nutshell, to gain some weight, you just have to keep eating the same sorts of healthy foods that you should be eating in the first place. But, you just need to get more calories out of them by eating more of them. And as I pointed out above, adding healthy high calorie snacks is a really quick and easy way to bump up your calories in addition to replacing low density ( calorie ) foods with high density ( calorie ) foods as a general rule of thumb overall.


How would I calculate how many calories I need in order to support Starting Strength?

There's all kind of ways.

But a very simply way I see cited a lot as a startling point to roughly ballpark an estimate of your calories you might need to help gain weight is .........to take your body weight in pounds and multiply it by 16.

Then, whatever that number is - bump it by 20% more.

And of course, you can bump it by even more than 20% if you want.


The last time I tried it, I stalled rather quickly. It was either due to bad form, or as you may guess, not eating enough so my body was using my muscles for fuel instead of calories and fat.

Remember, the primary fuel your body uses when weight training is carb / carb based energy ( glycogen ) - which is why I noted earlier that most of your diet should consist of mostly complex carbs.


Also, does it mean that a beginner like me won't benefit from whey protein?

So, to repeat what I said above, muscles get their primary fuel / energy from carbs - not protein - and enhancements in size primarily from training.

Weight training does require that you consume more protein than normal. Weight training breaks down a lot of muscle tissue in the process. So, as I said earlier, after a workout, your muscles need protein to help with the process of re building muscle after a workout.

That said, the key to added muscle is to get extra calories. And the best place to get those calories is from extra carbs - not extra protein. The reason you need carbs , is because it's carbs that fuel your muscles - as I noted above. And your muscles need "carb-based" fuel to be able to do those very "intense" muscle building exercises. And as we've said many times before on this forum, weight training with maximum intensity is the most efficient way to make gains in muscle mass. You want to overload your muscles - so that your muscle fibers will grow - with intensive weight training ...not an overload of protein.

And in terms of protein, you said above you always have meat of some kind for dinner, and I assume you have some protein at lunch and dinner , so you may be getting all the protien you need from food. Remember, whey protien doesn't build muscles any faster or bigger than protien from food. For average recreational gym rats, the primary advantage of things like why protein supplements is that they are more convenient - that's about it.

Again, by eating more calories and weight training with intensity at the same time, you'll promote muscle growth.

[Sibica]

I'm thinking about buying Ensure shakes.

Good luck to you then.

[furtado_4real]

hahaha theres a reason poeda is on my ignore list

Amen to that!

[Tijuana]

....adding unsweetened natural juices here and there once in a while bumps your calories ( since they are more calorie dense per volume )

heh... why'd you add that in.. all of a sudden :razz:


snip

Protein repairs muscle damage caused my resistance training, carbs do not.

[poedua]

Protein repairs muscle damage caused my resistance training, carbs do not.

Correct.

[Tijuana]

Correct.

Your diet should not consists mostly of carbs. Most definitely not. If you are an elite endurance athlete, than yes, most of your diet should consist of carbs. But for the recreational gym rat, then it doesn't make sense to go more than 50% of your totally daily caloric value.

[poedua]

Your diet should not consists mostly of carbs. Most definitely not. If you are an elite endurance athlete, than yes, most of your diet should consist of carbs. But for the recreational gym rat, then it doesn't make sense to go more than 50% of your totally daily caloric value.

The OP weighs 126 lbs.

If, for starters, the OP goes into a calorie surplus to help put on weight and takes in about 20% over a ballpark maintenance ( of around 2,100 calories ), that'd put him at around 2,500 calories a day.

If he consumes the 1 gram of protien per pound of his body weight which is generally accepted as a reasonable intake for newbies to training, that'd be 126 grams of protein a day, or roughly 500 calories from protien - or, about 20% of his daily intake of calories from protein. If his fat intake is around 25% - 30%, then the remaining 50% - 55% is from carbs.

So, his diet would in fact consist mostly of carbs