meal plan

[tbird]

I have posted about this topic before however still get confused a bit with nutrition and what to eat.

Age: 23

Weight: 57kg

Height: 166cm

Iam wanting to weigh say 70kg a start point within the next 6 months.

Is this realistic?

I have bought an issue of Muscle Mag Aus and have found a few extra tips to help me out.

However, Iam having problems trying to figure out what to eat at meal times. Is it possible for anyone to help me make up a plan, would be a great boost for me to finally start.

I have got some flaxseed oil and fish oil tablets, chicken breasts, eggs, pumpkin seeds, sunflower seeds and oats etc.

I just need a hand trying to work out when to take these and any other foods and in what meal.

Is celtic sea salt good to add into my water?

Any help is fantastic

Cheers, Tbird

[runveerun]

You've grown 4cm since October! :shock:

viewtopic.php?f=11&t=7348&p=149684#p149684

[tbird]

haha that was a rough estimate of my height as i dont know but im not very tall at all Weight is correct.

[rose]

So you've lost 3kg since that post in October, or was 60kg incorrect?

Have you worked out how many calories you need to exist?

What happened to the other meal plan?

[tbird]

thats right i have lost weight since, did start my plan then fell off because i got confused with a few things and have only fianlly got the internet back for advice.

[rose]

What things about that meal plan confused you?

[tbird]

do i eat that same plan everyday? is it enough kj per meal? does it have too much carbs or bad fats in that meal?

[rose]

If you're trying to eat for growth and new to it, I'd worry about how many calories you need to eat each day first and sweat the other stuff later.

Basics to start off with, try to make sure you're eating some form of protein at every meal, and try to eat regularly throughout the day, e.g. every few hours. Milk is good. So is olive oil. Pasta with olive oil =P~ Pizza with olive oil. Milk with olive oil. Olive oil with olive oil... Chuck some kind of meat and veg in it and voila!

No you don't have to eat the same plan everyday, but if it helps you get started initially, sure, why not. When you get a feel for how much you need to be eating then look at adding different stuff in or changing things around?

Be aware that you will put on some fat, in addition to muscle. It might be unusual for you. Don't freak out, it's normal. You will gain muscle too. You can get rid of the fat later.

How many days a week do you train, for how long, and at what intensity (i.e. moderate/high intensity)?

[rose]

Check out this info on the Stronglifts website, 8 Reasons Why Hardgainers Can’t Gain Weight.:

"Let’s start with the 8 most common mistakes hardgainers make when trying to gain weight.

Lack of Food. Track your daily calorie intake using fitday (http://www.fitday.com/). You’ll see that you’re not eating as much as you think you are.

Wrong Food Choices. Foods like salad & spinach are healthy but won’t make you gain weight. You need calorie dense foods like pasta & nuts.

Too Much Activity. A very physical job will burn much of the calories you eat. Without massive amounts of food, you’ll never gain weight.

Training Wrong. You won’t gain weight doing isolation exercises like Curls. But you will with compound exercises like Squats & Deadlifts.

Avoiding Fat Gains. Gaining weight without gaining fat is slow & hard. Usually it leads nowhere. Better: gain weight first, then lose the fat.

No Consistency. No approach will work if you miss workouts, neglect to meet your daily caloric needs and change your approach all the time.

Limiting Beliefs. You believe you have bad genetics, a fast metabolism and that you’ll always be skinny because everyone else is in your family.

No Faith. You’ve given up all hope because everything you tried failed. You believe you’ll be skinny the rest of your life."

[tbird]

Thanks rose, those last two are definately me, but it has boosted my motivation that i can do it. i just need the right foods and the right exercises and il be right.

[cantygirl]

If you physically can't get the food down, how about some mass gainer type supplements, big calories without the bulk.

[steak]

oh no! not this again

[Gym rat]

or oh bugger we go again :pfft: :pfft:

[Beef]

If you physically can't get the food down, how about some mass gainer type supplements, big calories without the bulk.

hahaha and the debate continues.... don't go there cantygirl

[rose]

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