Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Supplements, Nutrition & Diet > Nutrition, Diet and Supplements

Notices

Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-17-2012, 11:55 AM   #1
Fire36
Fire36
Ridin the big red truck today
Nozzle Jockey
Max Brawn
Points: 2,397, Level: 29 Points: 2,397, Level: 29 Points: 2,397, Level: 29
Activity: 0% Activity: 0% Activity: 0%
 
Fire36's Avatar
 

Join Date: Dec 2009
Location: Land of Big Red, Nebraska
Posts: 528
My Mood: Cool
Reputation: 6570
Fire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributor


Default HELP

Ok MAB gang, not sure if this is where I need to put this thread or not. If I need to move it I will. But one of my biggest weaknesses in training is my diet. What to eat, when to eat it, and how much to be eating to get the gains I want to see.

I am someone who has an extremely high metabolism ( naturally) I burn calories just sitting around. I can pretty much eat what ever I want when I want without gaining weight. But I training hard for competitions and seems like all I do is eat. On top of the fact my work schedule is so sporadic and I could have meals planned then miss them or grab something fast and convient.

Example my food intake yesterday on a lifting day was like this
Breakfast - 2 servings oatmeal 45 mins after waking, then 30 mins later 2 slices of breakfast pizza (eggs, cheese and bacon.) snack- yogurt, and 2 bananas, Lunch - 3 chicken fajitas with rice and beans followed by eating leftover fajita mix with no tortillas (ate them),

2hrs after lunch worked upper body, followed by a postwork CHOCOLATE MILK and 2 servings of cottage cheese,

missed snack, due to work

Supper around 730 included 2 handmade grilled hamburgers and buns 2 slices of cheese and bbq sauce, more cottage cheese.

Bed time snack bowl of granola cereal with 1% milk

Coffee and water throughout day
__________________
"Lift heavy shit, eat healthy foods, run fast, sleep lots, work hard and f*ck often" Jason Ferruggia
Fire36 is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 01-17-2012, 12:17 PM   #2
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,545,593, Level: 100 Points: 1,545,593, Level: 100 Points: 1,545,593, Level: 100
Activity: 51% Activity: 51% Activity: 51%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,577
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573264
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Are you looking at muscle building as one of your primary goals, or simply to maximize your nutrition for better performance?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 01-17-2012, 01:08 PM   #3
Fire36
Fire36
Ridin the big red truck today
Nozzle Jockey
Max Brawn
Points: 2,397, Level: 29 Points: 2,397, Level: 29 Points: 2,397, Level: 29
Activity: 0% Activity: 0% Activity: 0%
 
Fire36's Avatar
 

Join Date: Dec 2009
Location: Land of Big Red, Nebraska
Posts: 528
My Mood: Cool
Reputation: 6570
Fire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributor


Default

Ahh good question BTB. Really wanting to build muscle while cutting bodyfat. When it gets closer to time for competitions I have a fairly good idea what to eat pre-comp. Right now i'm somewhere around 155 with about 17% BF. I'd like to get back down to around 12 % while gaining weight. My long term goal is to be around 185 with 12-14% body fat. If that makes sense.
__________________
"Lift heavy shit, eat healthy foods, run fast, sleep lots, work hard and f*ck often" Jason Ferruggia
Fire36 is offline   Reply With Quote


Share with Facebook
Old 01-17-2012, 02:02 PM   #4
tank
tank
is a weightlifter.
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 
Tournaments Won: 3

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
My Mood: Cool
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

being that your metabolism is as fast as it is and that you want to gain weight, if i read that right, i would eat everything in sight just avoiding foods/drinks that are bad for your heart and/or teeth. i.e. not a lot of trans fats and candy or soda.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote


Share with Facebook
Old 01-17-2012, 02:13 PM   #5
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,545,593, Level: 100 Points: 1,545,593, Level: 100 Points: 1,545,593, Level: 100
Activity: 51% Activity: 51% Activity: 51%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,577
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573264
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Fire36 View Post
Ahh good question BTB. Really wanting to build muscle while cutting bodyfat. When it gets closer to time for competitions I have a fairly good idea what to eat pre-comp. Right now i'm somewhere around 155 with about 17% BF. I'd like to get back down to around 12 % while gaining weight. My long term goal is to be around 185 with 12-14% body fat. If that makes sense.
That makes sense. Some might disagree, but with your metabolism I don't think you will gain much fat if you start to eat more food. I would simply focus on progression, progression and progression in the weight room. Without this, extra food will turn to fat.

Then I would spend a week logging your food intake and learning about how many calories you take in on average. Some people take in a lot less than they think. While I certainly don't think you will need to count calories to add muscle, if your metabolism is as high as it seems you may need to make sure you are hitting a minimum.

I see a lot of bulking mistakes, primarily from people eating a lot while not getting stronger. Right now I think it's in your best interest to get as strong as possible, continue eating like you are, and to establish a baseline for how many calories you are eating per day. From there we can add calories if you seem low.

With your metabolism my main advice is to make sure you are getting in about 200 grams of protein per day, or more. It can be real easy to undereat protein.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 01-17-2012, 02:18 PM   #6
Off Road
Off Road
has no status.
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!


Default

If you're trying to build, then you need to feed. A lot of guys say they are eating enough but just have a fast metabolism. The reality is they just aren't really eating as much as they think they are or they are eating the wrong kinds of foods. If you goal is to get bigger, and you aren't getting bigger, then you aren't eating enough. It's that simple.

Due to age, I think I have a pretty slow metabolism, but this is an example of my menu for maintenance.

Breakfast
5 eggs whites and 2 whole eggs
3/4 cup oatmeal (measured before cooking)
1 banana
Multi vitamin and fish oil caps

Lunch
8 oz meat
3/4 cups rice (measured before cooking)
10 almonds

Pre workout protein shake
Post workout protein shake

Snack
8 oz meat
Green salad
10 almonds

Dinner
8 oz meat
2 cups veggies
10 almonds
Large potato (on heavy lifting days)

Before bed
1 cup cottage cheese
1 piece of fruit

3,500+ calories
Off Road is offline   Reply With Quote


Share with Facebook
Old 01-17-2012, 10:10 PM   #7
Fire36
Fire36
Ridin the big red truck today
Nozzle Jockey
Max Brawn
Points: 2,397, Level: 29 Points: 2,397, Level: 29 Points: 2,397, Level: 29
Activity: 0% Activity: 0% Activity: 0%
 
Fire36's Avatar
 

Join Date: Dec 2009
Location: Land of Big Red, Nebraska
Posts: 528
My Mood: Cool
Reputation: 6570
Fire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributorFire36 is a consistent contributor


Default

Thanks for the input guys,

Tank - I've not had a soda or energy drink ( amp, redbull, rockstar) in almost 2 years and eat a handful of gummy bears within the 30 mins after lifting for hte glucose.

BTB- The thought I have been eating enough calories when I haven't is probably where I have been. Will definitely grab another notebook and log stuff. Often wondered if I was anywhere close to protein intake that I need to be.

Offroad - nice meal plan thanks for the tips.
__________________
"Lift heavy shit, eat healthy foods, run fast, sleep lots, work hard and f*ck often" Jason Ferruggia
Fire36 is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 01:10 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.