Dieting???

[handyandy]

How do i know if my dieting is working for me? I am currently 6'2 and 83kg, want to put on muscle mass with no fat.

[Hennie]

Do you follow a specific diet or routine with your meals?

[handyandy]

yeah this is what i try to stick to:

Pick at least one from each goup for most of your meals

eggs (6ish -a couple yolks)

tuna (large tin)

chicken (large breast)

beef, pork, lamb (200-300gm)

fish (300gm)

oats (cup raw measure)

rice (1-2cups cooked measure)

potato,kumera (large)

pasta (150-200gm raw measure)

Veg any type non starchy ( 2cups)

fruit (couple pieces)

Olive oil ( tablespoon)

nuts (1/3 cup)

flax seeds milled (2 tablespoons) oil (1tablespoon)

peanut butter (2 tablespoons)

What you think?

[Small]

didnt irongame write that for you yesterday?

u musta only been on it one day then, so hardly the time to start re-evaluating it, go 4 a couple months dnt ya think-its decent advice

and no its not dieting at all-thats a shiz load of food my friend

[handyandy]

It was excellent advice from him and am taking it all on board and going to try it for a few months, all i asked was how do i know if it is working for me?

[handyandy]

the meal plan outlinned above how many meals should i be eating a day on this plan?

The meals are fairly large so was wondering if i have a combination of these meals for every meal or have 3 of these meals a day with 2 "snack" meals?

[goinhard]

Youll know if its working if your putting on a small amount of weight each week with little noticeable fat gain from evaluating bodyfat in photos and measurements, provided your training is in check.

[handyandy]

is the best way to evaulate body fat from photos or can you use scales that calculate body fat?

[Gym rat]

Handyany a more accurate to way for checking you body fat is by measureing your self onece a mounth for the likes of measuring your chest,wasit,hips etc and write them down in the back of your training log book.For weighing your self at home but do that first in the morning after you have gone to the loo before having breakfast.

[IronGame]

Use the mirror and pictures every month to monitor growth and to keep fat gain down, you will likley need to gain some fat on the road to getting massive though, so don't be affraid of losing a couploe of ab's.

What I wrote out is by no means a menu plan, just some ideas and basic guide lines. Start with 5 of those meals, after a month if your not improving add a 6th and then if need be a 7th. Aim for 10kg lean gain's over your 1st 12-18 months of training and eating and then maby 5kg a year there after, that is about the rate at which most people can grow IME.

[handyandy]

Thanks for all your guys help, really orsum. Will take some pics and post them up on the weekend. Hopefuly in a few months will see some improvments

[disasterpiece]

Use the mirror and pictures every month to monitor growth and to keep fat gain down, you will likley need to gain some fat on the road to getting massive though, so don't be affraid of losing a couploe of ab's.

I don't agree with this. In my own situation I have put on muscle mass and greatly decreased bodyfat. I weigh the same now as I pretty much did at the beginning of the year yet my bodyfat is way down.

[samoan_muscle]

Use the mirror and pictures every month to monitor growth and to keep fat gain down, you will likley need to gain some fat on the road to getting massive though, so don't be affraid of losing a couploe of ab's.

I don't agree with this. In my own situation I have put on muscle mass and greatly decreased bodyfat. I weigh the same now as I pretty much did at the beginning of the year yet my bodyfat is way down.

Think it depends where you start off...people who are already skinny with a low BF % (under 10%) may have to put on some bodyfat to get massive. Those who have a high bodyfat % (over 15-20%) should aim to drop their BF into an acceptable range (10 - 15%) whilst gaining lean muscle therefore maintaining a fairly stable weight.

I think that offseason - trying to gain lean mass...your bodyfat shouldnt go up over 15%. 10-12% is adequate.

[disasterpiece]

Yeh that makes sense

[Small]

Aim for 10kg lean gain's over your 1st 12-18 months of training and eating and then maby 5kg a year there after, that is about the rate at which most people can grow IME.

i raised this Q in my journel, how much can u aim to gain in one year (as i got told no more than 4kgs is what a male can gain in lean muscle mass p/y give or take) but got replies saying 4kgs was far too little, and now u say 5kgs im soo confused :?

[disasterpiece]

Aim for 10kg lean gain's over your 1st 12-18 months of training and eating and then maby 5kg a year there after, that is about the rate at which most people can grow IME.

i raised this Q in my journel, how much can u aim to gain in one year (as i got told no more than 4kgs is what a male can gain in lean muscle mass p/y give or take) but got replies saying 4kgs was far too little, and now u say 5kgs im soo confused :?

No number could be exact

[Small]

but im saying in general

like one of my replies was 5kgs in 6 months on a woman

sooo now im confused as to how quickly one should be gaining weight (minimizing fat, maximising muscle gains etc noteably in a female tho)

[IronGame]

It is impossible to say, but for me I have gained 30kg lbm over the last 7 years so thats 4.2kg a year, though some years were big gains and others limited. I think once you reach a certain level 2kg or so is good. For a newbie 10kg could be gained in the 1st year. So in short as long as your gaining every year your doing well.

[samoan_muscle]

but im saying in general

like one of my replies was 5kgs in 6 months on a woman

sooo now im confused as to how quickly one should be gaining weight (minimizing fat, maximising muscle gains etc noteably in a female tho)

General means general Small..

Generally speaking needs to include a wide range of factors: genetics, calorie intake vs. metabolism rate, AAS etc...

Everyone is going to be different,

[teamfatboy]

It is impossible to say, but for me I have gained 30kg lbm over the last 7 years so thats 4.2kg a year, though some years were big gains and others limited. I think once you reach a certain level 2kg or so is good. For a newbie 10kg could be gained in the 1st year. So in short as long as your gaining every year your doing well.

I think that sums up my understanding - to a point, lean body mass can come comparatively easily, depending on where you started...skinny and lean, skinny with high b/f, bulky, and so on...

I also suspect that there comes a point where it becomes more difficult to add lean mass, in proportion...i.e. building the right shape, rather than a freaky "mass for mass sake" appearance.

Wouldn't body type (endo/meso/ectomorph) also come into it, as well as diet, lifestyle, and other factors.