Docs wants to gain muscle! Where to start!?

[Brian20o2]

My diet is...random and ever-changing. I would like to have a diet I can follow to get something out of it, because some days I'll just eat cereal, some days I'll eat candy, and most days I'll eat a good meal, that changes from day to day.

This might be a big problem. Everyone on here sugests Eggs for Bfast and lots of meat. In my opinion empty calories (Soda, candy, and simple sugars in general) are bad when it comes to a healthy diet because they have no nutrients and little to no dietary value.

 

[Docs]

This might be a big problem. Everyone on here sugests Eggs for Bfast and lots of meat. In my opinion empty calories (Soda, candy, and simple sugars in general) are bad when it comes to a healthy diet because they have no nutrients and little to no dietary value.

I know. I dont' have a stable diet at the moment, and my move to Kingston will allow for me to gain full control of it, and I would like a personalized list of what I should be trying to eat for meals (multiple choices), what to eat for supplement (BIG), what to eat only once a week, and stuff to totally avoid?

(I post quick because of email notify, in case you wonder)

 

[Brian20o2]

Good man!

 

[EFFORT]

Eating is going to be a huge part of this for you. Understand now that this is a whole lifestyle, you'll have to structure your day around your meals, you can't sort of do it, you have to be consistent over a long period of time (years)

For your intake i'd have u start out with for a month and see how that does then make changes as needed.

300g of protein
250 carbs (no higher than 50-60 on this scale http://www.ironaddicts.com/forums/showthread.php?t=3983)

110 fat

so your mission now is to figure out how your going to get every day

 

[check_mate_kid_uk]

Docs, i was thinking about this post and my replies, and then i thought, why should i wait 6 months before steping things up a bit so today I went and got myself 20kg of weights to add to my dumbells so that now i can have up to almost 45kg. I will also start getting whey protein because i feel that the cna of tuna i have on days that i work out is not enough of a supplement for me.

I heard something intresting today. You can not gain muscle iwht a calorie deficit because the protein will be used for energy! I knew the body burns protein im not sure why i never put 2 and 2 together. Thou this is infact ratehr unfortunate for me as i do not want to gain mass and getting the balance right is difficult!

 

[Docs]

Eating is going to be a huge part of this for you. Understand now that this is a whole lifestyle, you'll have to structure your day around your meals, you can't sort of do it, you have to be consistent over a long period of time (years)

For your intake i'd have u start out with for a month and see how that does then make changes as needed.

300g of protein
250 carbs (no higher than 50-60 on this scale http://www.ironaddicts.com/forums/showthread.php?t=3983)

110 fat

I am so confused by that scale you posted. What is chocolate cake have to do with anything, being a number 4...? It looks to me like a reversed scale, where high energy.....? stuff is on top, and down to..beans.?!? I have no idea. You'll have to explain it.

Docs, i was thinking about this post and my replies, and then i thought, why should i wait 6 months before steping things up a bit so today I went and got myself 20kg of weights to add to my dumbells so that now i can have up to almost 45kg. I will also start getting whey protein because i feel that the cna of tuna i have on days that i work out is not enough of a supplement for me.

Neato! ^^,

 

[Warboss Alex]

I heard something intresting today. You can not gain muscle iwht a calorie deficit because the protein will be used for energy!

Not true. You can gain muscle in a deficit (and lose fat in a surplus) as long the calories aren't cut drastically low.

Protein will be used for energy on lower calorie but high carb diets. (which make you a smaller version of yourself, i.e. you lose more or less equal fat and muscle - your holy grail 'cutting' malarkey)

It's what I keep telling everyone, muscle is built from protein, have enough protein in your system and apply the correct training stimulus and you can grow even in a deficit (conversely, try eating 50g of protein and then make up the rest of your 'bulking' calories from fat and carbs and see if you grow muscle). It's far from optimal but perfectly possible.

 

[Docs]

It's what I keep telling everyone, muscle is built from protein, have enough protein in your system and apply the correct training stimulus and you can grow even in a deficit

So, I think eating a lot of protein, and having normal meals would be a start? Does anyone have the time to create a little daily meal thing for me, with alternative foods for Breaky, Lunch, Dinner, Late-Night and everything in between?

 

[Docs]

*bump*
I'd like to start out eating right, does anyone have the time?
I'd also like to know where to start with weights, what to do?
(I'm thinking Mon-Wed/Thurs)

 

[Dude2Stud]

High Metabolism? Eat more! Eat 5000 cals a day if you have to in order to pack on muscle. I think 1 lbs of muscle is about 3500 cals or somthing. You need that much extra in order to gain that much muscle. I have another thread on here that talks about eating, what to eat, etc. Eating

That's a ****load I don't think he will be able to handle all those cals.

I'm skinny too, 116lbs, I eat around 2250 cals x day, more or less, I'd say you will be fine with 2500, I started with anthony ellis program, (didn't bought all that ****load of supplements) I just bought Myoplex, Ultra Fuel, and I have creatine for when I reach my plateau. I gained 2 pounds per week, that would be 1kg per week.

Eat 6 time each day, every 3 hours.

Try this program, it's nice, www.calorieking.com I hope thats the site, it can help you create your own diets.

 

[shydude]

Hey doc! Well u will gain results fast and easy! For as long as u eat more than u usually do. And exersising is fun. So all u have to really do is buy some of those Mc.donald fries and u will be set for the day! Good luck