Im new as bro

[Tealdog038]

Hi people iv been looking at bodybuilding type things online for a while now and this is the first time iv come across a nz forum so thought id join.

im dan, 28 from levin. have been gyming for about 18months now, was 91kg 186cm when i started, now at 87kg my goal weight is 93kg but with less fat of course.

i try to train about 2-3 times a week and maybe once on weekends. havent been doing alot of cardio but getting back into it. on the supplement buzz at the moment with sp250, sizeon and myofusion, trying to move up a notch!

my current pbs are:

dumbell chest press 35kgx6 (lasttime i did barbell bench did 80kgx1 i suck on bar)

squat 140kgx8

deadlift 110kgx6

cable rows 86kgx8

bicep curl 40kgx6

shoulder press 50kgx6

any ideas or feedback on how i can improve would be appreciated.

cheers guys and girls

[Maximus]

A great fitness plan starts in the kitchen. You can train all you like but if your diet is substandard you will never achieve the results you desire.

What's your diet like at the moment?

[Tealdog038]

Yea thats were i have little disipline i try to eat 5 meals a day consisting of:

8am porridge or cereal with whole milk

10am protein shake

12pm lunch could be anything (noodles at the moment)

3pm a cake or sandwich if anything :cry:

6pm protein shake

6-8pm dinner could be anything aswell eg: nachos, kfc, roast

even with all the fat and carbs i cant seem to put on any weight, been on 87kg for about 4 months

[nate225]

Yea thats were i have little disipline i try to eat 5 meals a day consisting of:

8am porridge or cereal with whole milk

10am protein shake

12pm lunch could be anything (noodles at the moment)

3pm a cake or sandwich if anything :cry:

6pm protein shake

6-8pm dinner could be anything aswell eg: nachos, kfc, roast

even with all the fat and carbs i cant seem to put on any weight, been on 87kg for about 4 months

What fat & carbs bro! :pfft:

Your list above is less than my 8 year daughter eats in a day, seriously.

If you want to grow you need to eat more!! :nod:

A really simple approach to making the above diet work would be to simply add more to meal 2, 3 & 4. As simple as adding some carbs to the shake (Potatoes, Kumara, Pasta, Rice, Fruit, Bread, shit anything!!); a lunch with some meat & carbs, and repeat the above for meal 2 at afternoon tea.

People to could give you a whole new diet but at the end of the day you just need more calories. Period.

[TonganTerror]

bro you need to seriously look at your diet lol its worse than terrible but fixable here is what ive eaten so far today

6am two cups oats scoop protein whole can fruit

10am 150gm kumara 350gm boerworse(sth african sausage) cup mixed vege

1pm two huge chicken legs with rice and protein shake

3pm can creamed rice(legs day want the energy)can of salmon and orange

7pm protein shake post workout

730pm

brown rice with a chicken stir fry mmmmm mmmmm

and thats only so far lol good luck mate no get fucken eating r \:D/

[Tealdog038]

serious? heres me thinking i eat heaps, im usually pretty full after my lunch and dinner meals. so if i increase my intake would i have to do more cardio to keep my fat under control? or will lifting weights take care of it.

that would probably explain why i dont have alot of energy come gym time :oops:

[Hennie]

bro you need to seriously look at your diet lol its worse than terrible but fixable here is what ive eaten so far today

6am two cups oats scoop protein whole can fruit

10am 150gm kumara 350gm boerworse(sth african sausage) cup mixed vege

1pm two huge chicken legs with rice and protein shake

3pm can creamed rice(legs day want the energy)can of salmon and orange

and thats only so far lol good luck mate no get fucken eating r \:D/

Thats some good eating, especially the Boerewors, I found Aussie Butcher in Botany now have Original style and thin style for both Borewors and Drywors. Yum

[nate225]

serious? heres me thinking i eat heaps, im usually pretty full after my lunch and dinner meals. so if i increase my intake would i have to do more cardio to keep my fat under control? or will lifting weights take care of it.

that would probably explain why i dont have alot of energy come gym time :oops:

Yeah, lots of small meals rather than a big gorge at dinner time!

Everyones tastes, budgets and philosophies on eating are different but you'll soon workout what works for you.

My eating is basically the below, and I'm maintaining weight (to stay within a weight class):

1) 4xWeetbix, tinned fruit, trim milk, protein shake

2) 1/2 can creamed rice, steak

3) Fruit, Steak

4) 1/2 can creamed rice, protein shake

5) Fruit

Training - Carb/Protein drink

6) Dinner (Whatever family's having - usually consists of lean meats, lots of carbs, free veges)

7) Shake + something snacky (yoghurt, toast, anything I can get my fat little hands on!)

When I'm trying to put weight on I basically add more crap to this. When dropping weight (not to the extent of BBing competition) I clean it up a bit. If I ever competed in BBing again I'd strip it back to the basics though.

[TonganTerror]

Thats some good eating, especially the Boerewors, I found Aussie Butcher in Botany now have Original style and thin style for both Borewors and Drywors. Yum

ha when I first joined we had this conversation aye hennie lol the guy in the mount here makes the original recipe and its just so good but trouble is I cook 500gm at once as its a solid roll and have to eat it all in one sitting lol ive gone away from the droewors and am snacking on biltong more now as its the same without the artificial skin aye!!!

Nate.... fruit anyone you must live with diarrhea :pfft: you must be almost starving with that food intake???What is you BW mate??

[nate225]

Nate.... fruit anyone you must live with diarrhea :pfft: you must be almost starving with that food intake???What is you BW mate??

LOL - No fructose bisphosphatase deficiency here brother!

I like my fruit & veges, for many BBers they don't seem essential (skinless chicken breast, rice & protein shakes anyone! :pfft: ) but I'm always looking at the big picture!

I'm a slim 105 brother & have been for about 3 years! When PLing I stayed under 100 mostly.

If I eat much more I tend gain weight (seriously a slice from the canteen on a daily basis tips the scales), however my cardio is pretty limited at the mo. When I step that up I get to eat a bit more. I also cut loose in the weekend and eat whatever I like (but maintaining a base of at least 4 decent meals).

[Tealdog038]

man i cant get over how much you guys eat. i would probly have to work my way up to eating more as i usually feel full after every meal apart from brekkie. jst had t, it was a palm size portion of chicken korma on rice w a naan bread and im full as f%&k. my last meal was at 4pm. il try eat like mad from now on

cheers for the tip guys, had no idea my diet was so shit.

[TonganTerror]

edited my post re food for ya mate to see how the day ends with food lol oh and add a yoghurt and scoop of prot at 10pm :nod:

[Maximus]

Looking at your diet you certainly need to look at this a little more. Eat whole clean foods and lots of them with the emphasis on protein. I would also cycle creatine as well.

Also get rid of the KFC. Food is not food if it is delievered in a box through your car window. Get into good eating habits and you would be amazed at the progress you will make.

[PeterDolan]

Haha dude I eat more than you when I'm trying to gain weight and I weigh about 75kg off season at 161cm tall. Easiest thing to do is cook all you meals (that you'll take to work/study) for the next 3 days and refrigerate them. One hurdle out the way. My off season diet will look way different this year as I'll use alot more supplements but food wise my last one went something like this

M1 - 1C oats (dry weight) + 1C blueberries + 1 scoop whey + 2 Tbsp peanut butter

M2 - 1C brown rice (dry weight) + 200g chicken breast + sweet sweet BBQ sauce

Weights

PWO - 1 scoop whey + 1/2 powerade

M3 - 1C brown rice (dry weight) + 200g steak + veges

M4 - 5 whole eggs + 4 slices whole grain bread

Wrestling training

M5 - 1C brown rice (dry weight) + 200g chicken breast + plus some more sweet sweet BBQ sauce

M6 - 1C oats (dry weight) + 1C blueberries + 1 scoop whey + 2 Tbsp peanut butter

You wouldn't need to eat this much, I only was because of my extra training. Basically this is a relatively clean diet with quality food to give you some ideas but like nate said, you gotta find what fits your tastes etc and run with it

[nate225]

even with all the fat and carbs i cant seem to put on any weight, been on 87kg for about 4 months

Looking at your diet you certainly need to look at this a little more. Eat whole clean foods and lots of them with the emphasis on protein. I would also cycle creatine as well.

Also get rid of the KFC. Food is not food if it is delievered in a box through your car window. Get into good eating habits and you would be amazed at the progress you will make.

Have to disagree with you Maximus - maybe the way it came across, rather than what you intended?

My take is you need excess calories to grow. The majority of your food should be clean / quality food. The calorie issue can be sorted by adding junk.

Not many 'hardgainers' (to use a terrible term!) will gain eating 7 meals of rice & skinless chicken breast per day! The best gains I ever had were on a 7-8 meal a day (Oats, Lean Meats, Rice, Protein Powder, Fruit & Veges mainly) on top of which I ate 1xBK Chicken & 1xWhopper almost every day! :grin:

Another well known multi-NZ Champion at the time was adding 4x pies per day just to get another 2000 kcals. He put some unreal size on (although I hate to think what his cholesterol looked like! :grin: ).

My 10 cents....

[PeterDolan]

Again agreeing with nate but I'd be sure that my cheat is low in transfats as they lower protein synthesis which is just a real prick when trying to gain size

[Maximus]

You do make a good point Nate and I have to agree with you on that after having a think about it.

[nate225]

Yeah - I think its easy to fall into the 'eat clean' generic statements as its what most BBers know. PMan has some interesting thoughts on this one.

My view is that there is no inherently bad food, just bad combinations of food.

Nate

[Pseudonym]

You've convinced me, Nate. I'm off to buy a pie.

[nate225]

You've convinced me, Nate. I'm off to buy a pie.

As long as you balance that out by having a caramel sundae afterwards you should be fine! :grin:

I've gotta say though, as much as I enjoy eating junk food & calorie rich crap, it definately slows me down. Probably a result of the adaptation shown by the GI tract in relation to the diet one maintains.

Massive hits of fat make me lethargic and I feel full for hours (fat & satiety mechanism not surprising really), while massive sugar hits (without fats or protein with it) tends to make me crash heavily (again no surprises with insulin spike). Neither are ideal when training, so I try to moderate the binges these days...... only 1 or 2 burgers with my litre of choclate milk! :grin:

[Dubble_D]

You've convinced me, Nate. I'm off to buy a pie.

only 1 or 2 burgers with my litre of choclate milk!

I can only dream... :pray:

[Pseudonym]

If it's any consolation, DD, I burnt my mouth on it.

(Yes, I should've blown on the pie)

[Phedder]

Damn thermonuclear pies... You should have followed nates advice and had a caramel sundae after it :pfft:

[teamfatboy]

If it's any consolation, DD, I burnt my mouth on it.

(Yes, I should've blown on the pie)

Safer Communities together :grin: