How to bulk up?

[mcfcJosh111]

how does this diet sound, day off from work (wanna bulk up)

9am 1 weetobix, hand full each of branflakes and musseli with semi skimmed milk. plus 6 king prawns

11am 3 eggs on brown bread with a bit of marge (is it better to have butter?). multi vit and omega 3 tablets

12.20 kiwi, low fat fruit yoghurt, peanut butter on rye bread and 6 king prawns

12.45 teaspoon of creatine (normally have protein shake but running low)

1.30 gym

2.45 onmi mx hardcore shake

3.00 White pasta salad with tuna and cottage cheese

6.00 chicken breast, sweet potato and veg

8.00 2 rye bread with peanut butter

Anything you would add or take away?

 

[mcfcJosh111]

It's not too bad at all Josh, bit too over reliant on PNB for me (make sure it's the 'whole earth' or similar type stuff btw) and needs a bit more veg, protein and maybe some oily fish if the Omega 3's don't give you enough which you can get in where you can, only real changes I'd make are in bold

how does this diet sound, day off from work (wanna bulk up)

9am 1 weetobix, hand full each of branflakes and musseli with semi skimmed milk. plus 6 king prawns
bit more protein here

11am 3 eggs on brown bread with a bit of marge (is it better to have butter?). multi vit and omega 3 tablets
as per first paragraph, butter's ok but better to use to cook in thn most oils

12.20 kiwi, low fat fruit yoghurt, peanut butter on rye bread and 6 king prawns
chicken/turkey instead of PNB

12.45 teaspoon of creatine (normally have protein shake but running low)

1.30 gym

2.45 onmi mx hardcore shake

3.00 White pasta salad with tuna and cottage cheese
drop the cottage cheese here, white pasta is fine post workout

6.00 chicken breast, sweet potato and veg

8.00 2 rye bread with peanut butter
I'd add the cottage cheese in here mate and maybe eat an hour later

Anything you would add or take away?

Other than that and spreading the meals out a bit more (there's over a 12 hour gap of not eating as it stands) it's just a question of watching the mirror and monitoring your waistline and lifts (which should be slowly going up), depending on what you see will be the guide as to whether there's enough or not.

Cheers for your feedback the peanut butter is the wholenut stuff like 95% nut, Ill cut that down to one serving a day. I really struggle to eat protein first thing unless its like a bacon butty and I find it hard to eat before bed. Do you think I should get a bog standard 100% whey for these times?

 

[Dirty Harry]

If you can eat prawns for breakfast lol, but no, no real need for anything else, just have a scoop of your usual protein powder aswell at breakfast Josh, as it's a 'supplement' it's pretty much ideal really and what it's there for, the PNB may suit you fine, it's just that there are better alternatives for some of the meals.

As I always say though and this is the important bit, eat, monitor and adjust accordingly mate, even now weighing around 15 1/2 stone I'd still gain very easily on that diet above and probably put on a fair bit of fat too, yet it may suit you far better, I know people who weigh far less than me who would starve on it, but whatever the individual case may be, there's no point adding more fat than is necessary, it's a case of just tracking everything keeping an eye on the mirror and a cloth tape measure for the waist and keeping the weights moving in the right direction.

 

[blueboyforever]

Hi guys,

I'm new to this thread so any help would be great. I'll try to give you as much information as I can, to get the best advice. I really want to lose a bit of weight and tone my upper body at the same time. I'm about 5ft 6" and about 12.5 stone. I have very skinny arms, little man boobs, a bit of a belly and a bit of an arse. My legs are quite big and muslely though. I can't afford the gym at the moment, though that could change next month, I don't want it to stop me for the time being. I was going to try the couch to 5k app, is that ok for the cardio bit or do I need to do more? I don't know anything about toning my upper body though. In the past month I have tried to change my diet and eat healthier. This is what i ate yesterday-

6.30- bowl of bran flakes

9.30- fruit smoothie

12.00- pasta salad

4.30- youghurt and a bannana

8.30- homemade curry and rice

10.00- bowl of crunchy nut

Is this diet ok? I keep reading things about eating six times a day so I tried to incorporate it into my diet If anyone needs more information just ask.

Cheers

Dave

 

[Le Havre Oswald]

I have very skinny arms, little man boobs, a bit of a belly and a bit of an arse

dont put that in your dating profile.

 

[Dirty Harry]

Hi guys,

I'm new to this thread so any help would be great. I'll try to give you as much information as I can, to get the best advice. I really want to lose a bit of weight and tone my upper body at the same time. I'm about 5ft 6" and about 12.5 stone. I have very skinny arms, little man boobs, a bit of a belly and a bit of an arse. My legs are quite big and muslely though. I can't afford the gym at the moment, though that could change next month, I don't want it to stop me for the time being. I was going to try the couch to 5k app, is that ok for the cardio bit or do I need to do more? I don't know anything about toning my upper body though. In the past month I have tried to change my diet and eat healthier. This is what i ate yesterday-

6.30- bowl of bran flakes

9.30- fruit smoothie

12.00- pasta salad

4.30- youghurt and a bannana

8.30- homemade curry and rice

10.00- bowl of crunchy nut

Is this diet ok? I keep reading things about eating six times a day so I tried to incorporate it into my diet If anyone needs more information just ask.

Cheers

Dave

If you are a mouse then yes :-p, seriously though Dave there are far better choices out there but just looking at it and keeping it simple it needs more protein, veg and EFA's and you could replace quite a few of those meals with that, the couch to 5k one's excellent, upper body just stick to press-ups/dips, chins/pull-ups and anything you can press over your head, that should be more than sufficient for what you're looking to achieve mate.

 

[Le Havre Oswald]

Hi guys,

I'm new to this thread so any help would be great. I'll try to give you as much information as I can, to get the best advice. I really want to lose a bit of weight and tone my upper body at the same time. I'm about 5ft 6" and about 12.5 stone. I have very skinny arms, little man boobs, a bit of a belly and a bit of an arse. My legs are quite big and muslely though. I can't afford the gym at the moment, though that could change next month, I don't want it to stop me for the time being. I was going to try the couch to 5k app, is that ok for the cardio bit or do I need to do more? I don't know anything about toning my upper body though. In the past month I have tried to change my diet and eat healthier. This is what i ate yesterday-

6.30am- bowl of bran flakes with chopped up oreo's (double stuffing)

7.30am- fruit smoothie from mcdonalds

8.00am- pasta salad with meat balls and melted cheese

9.30am-cadburys chocolate youghurt and a banana split

10.30am- homemade chicken korma curry with chips and rice with garlic nan

11.00am- bowl of crunchy nut with full fat milk



Cheers

Dave

fuckin hell what did you have for lunch ;)

 

[blueboyforever]

If you are a mouse then yes :-p, seriously though Dave there are far better choices out there but just looking at it and keeping it simple it needs more protein, veg and EFA's and you could replace quite a few of those meals with that, the couch to 5k one's excellent, upper body just stick to press-ups/dips, chins/pull-ups and anything you can press over your head, that should be more than sufficient for what you're looking to achieve mate.[/quote]

Cheers mate, whats the best time to do the running? moring or night. I was going to run one day and work on my upper body thye next day is that okay? Also should my diet change on the days I work on my upper body?<br /><br />-- Thu Mar 29, 2012 8:02 pm --<br /><br />

Hi guys,

I'm new to this thread so any help would be great. I'll try to give you as much information as I can, to get the best advice. I really want to lose a bit of weight and tone my upper body at the same time. I'm about 5ft 6" and about 12.5 stone. I have very skinny arms, little man boobs, a bit of a belly and a bit of an arse. My legs are quite big and muslely though. I can't afford the gym at the moment, though that could change next month, I don't want it to stop me for the time being. I was going to try the couch to 5k app, is that ok for the cardio bit or do I need to do more? I don't know anything about toning my upper body though. In the past month I have tried to change my diet and eat healthier. This is what i ate yesterday-

6.30am- bowl of bran flakes with chopped up oreo's (double stuffing)

7.30am- fruit smoothie from mcdonalds

8.00am- pasta salad with meat balls and melted cheese

9.30am-cadburys chocolate youghurt and a banana split

10.30am- homemade chicken korma curry with chips and rice with garlic nan

11.00am- bowl of crunchy nut with full fat milk



Cheers

Dave

fuckin hell what did you have for lunch ;)

It was just a light lunch today, I ordered the entire menu from the local takeaway :)

 

[Dirty Harry]

If you are a mouse then yes :-p, seriously though Dave there are far better choices out there but just looking at it and keeping it simple it needs more protein, veg and EFA's and you could replace quite a few of those meals with that, the couch to 5k one's excellent, upper body just stick to press-ups/dips, chins/pull-ups and anything you can press over your head, that should be more than sufficient for what you're looking to achieve mate.

Cheers mate, whats the best time to do the running? moring or night. I was going to run one day and work on my upper body thye next day is that okay? Also should my diet change on the days I work on my upper body?[/quote]

You can make use of your body's low glycogen store by running unfueled AM, but that would simply complicate things atm, the most important part is that you actually do it, and consistantly, people often ask 'what is the best cardio ?' the answer is 'the one that you are most likely to do', it's as simple as that, just make sure you push yourself.
Alternate days are fine training-wise but do have a day off, again no real need to eat differently each day at this stage, again no need to complicate things, best to keep it simple and easily workable for you, but I'd replace quite a few of your food choices with lean meat/poultry/oily fish, eggs and nuts with some veg, plus after training try and get some complex carbs and lean protein in as your next meal (like chicken and rice/pasta and veg).

 

[blueboyforever]

If you are a mouse then yes :-p, seriously though Dave there are far better choices out there but just looking at it and keeping it simple it needs more protein, veg and EFA's and you could replace quite a few of those meals with that, the couch to 5k one's excellent, upper body just stick to press-ups/dips, chins/pull-ups and anything you can press over your head, that should be more than sufficient for what you're looking to achieve mate.

Cheers mate, whats the best time to do the running? moring or night. I was going to run one day and work on my upper body thye next day is that okay? Also should my diet change on the days I work on my upper body?

You can make use of your body's low glycogen store by running unfueled AM, but that would simply complicate things atm, the most important part is that you actually do it, and consistantly, people often ask 'what is the best cardio ?' the answer is 'the one that you are most likely to do', it's as simple as that, just make sure you push yourself.
Alternate days are fine training-wise but do have a day off, again no real need to eat differently each day at this stage, again no need to complicate things, best to keep it simple and easily workable for you, but I'd replace quite a few of your food choices with lean meat/poultry/oily fish, eggs and nuts with some veg, plus after training try and get some complex carbs and lean protein in as your next meal (like chicken and rice/pasta and veg).[/quote]
When you eat chicken/fish with rice/veg do you put any sauce with them. It just sounds really dry and unappealing.