EPT
[Gym] No appetite
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Kaeru
Sweden552 Posts
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HereBeDragons
1429 Posts
Forget the sandwiches! In Bangkok, this is what you should be eating for breakfast: + Show Spoiler + Fresh Soy Milk, good substitute for cow milk with less fat and cholesterol. If you're worried about excess sugar, order them unsweetened ![[image loading]](http://www.webnaijai.com/wp-content/uploads/2013/05/%E0%B8%9B%E0%B9%89%E0%B8%B2.jpg) + Show Spoiler + Grilled Pork+Sticky Rice ![[image loading]](http://topicstock.pantip.com/food/topicstock/2009/07/D8105018/D8105018-3.jpg) ![[image loading]](http://i27.photobucket.com/albums/c166/Moodaeng/Kitchen21/mooping33.jpg) Yeah, I know, wouldn't fit into your nutrition plans. Fills you up for the whole morning, goes well together with the soy milk. Try to pick ones that has less fat - sometimes vendors let you choose whichever you want. + Show Spoiler + Minced pork porridge ![[image loading]](http://s3.amazonaws.com/foodspotting-ec2/reviews/524088/thumb_600.jpg?1303662911) + Show Spoiler + Porridge again, but a different kind. ![[image loading]](http://www.oknation.net/blog/home/user_data/file_data/201203/08/25286cdf.jpg) + Show Spoiler + Pork blood soup, rich in Iron, Vitamin C(from the vines), and collagen ![[image loading]](http://www.dumenu.com/images/attachment/recipe/216-0336864c0d3b5d697df1443b4e022e28.jpg) + Show Spoiler + Kanom-Kroque, made from coconut milk+different fillings such as corn or spring onions There's people selling food in every corner of the city, eattttttt!!!! | ||
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SoSexy
Italy3725 Posts
You should start your day with a good breakfast (milk, cereals or bread, jam, honey), then basically eat small meals every 3-4 hours (rice + chicken, omelette, etc). This way your metabolism is always active (=you burn more, you get leaner) and you're not going through catabolism (which is basically your body starving and reducing its capacities). If you don't like vanilla, drop the shakes. Eat healthy and tasty. It's possible. You just need to spend time cooking! For example I always eat pasta at lunch - it's delicious. Pesto sauce, tomato sauce, parmisan cheese and oil, there are tons of way to dress it and it's amazing  | ||
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rad301
Canada196 Posts
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pebble444
Italy2503 Posts
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Kaeru
Sweden552 Posts
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Kaeru
Sweden552 Posts
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T.O.P.
Hong Kong4685 Posts
On November 30 2013 02:38 Kaeru wrote: I don't feel full. It just feels like you know when you think tequila or vodka shoots taste good in the beginning. But then you drink way too much of it and suddenly - whenever you see a bottle or smell it you feel disgusted. And the feeling you have when a friend forces you to have a shoot. You look at the shoot with disgust and even if you know that the night will be wild and great if you all take some shoots, your body just tries to reject you from drinking it. Sure you can force it - but it feels bad. I know this feeling. I experienced it after the puberty growth period. It's your body telling you to eat less food. Just eat less and you'll get used to it. | ||
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hpty603
United States262 Posts
My opinion (kind of a stream of consciousness) : if you're going to be doing a crazy ridiculous lifting routine like that, you need to be eating 3.5k-4k calories a day. You need to track your calories and macros every day (they don't need to be super exact but getting + or - 10% each day is fine). The routine is weird. There are no deadlifts (straight legged DLs don't count) and the volume is absolutely extreme, even if it were a more normal 3 day routine. If you don't like vanilla whey, get a different flavor. I use Banana Cream from Muscle Pharm and it's always good. Also, 3 times a day is kind of ridiculous. If you're trying to get bigger, eat more. If you don't feel like you can eat more, eat more. You're appetite will adjust after a few days. If you're not eating, nothing is happening. You'll lose body fat but pretty much it. | ||
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Darkren
Canada1841 Posts
Drop them completely and appetite will come back the first few weeks are gonna be a pain because you probably have big addiction and u will feel weird just tought it out | ||
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Froadac
United States6733 Posts
You should post in the above TeamLiquid Health & Fitness thread. I've also referred the posters there to this blog post. | ||
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GoTuNk!
Chile4591 Posts
That routine is something a bodybuilder should be doing getting ready for a competition, it is in no way something you should do (since you are begginer lifting weights; that is, you can't squat/bench/deadlift properly) and specially cause you don't want to get "big"- On diet, it seems u are avoiding healthy fats. Meat/pork are WAY tastier than chicken and have more calories. But go to thread, its not only good for info but as an actual support group. The best routine is the one you stick to. Provided on how hard you train and how your body weight composition, pizza and cake are ok sometimes. | ||
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MayorITC
Korea (South)798 Posts
On November 30 2013 01:31 SoSexy wrote: Your biggest mistake in my opinion is completely skipping lunch!!! You should NEVER do this! You should start your day with a good breakfast (milk, cereals or bread, jam, honey), then basically eat small meals every 3-4 hours (rice + chicken, omelette, etc). This way your metabolism is always active (=you burn more, you get leaner) and you're not going through catabolism (which is basically your body starving and reducing its capacities). If you don't like vanilla, drop the shakes. Eat healthy and tasty. It's possible. You just need to spend time cooking! For example I always eat pasta at lunch - it's delicious. Pesto sauce, tomato sauce, parmisan cheese and oil, there are tons of way to dress it and it's amazing Skipping breakfast/lunch and eating numerous small meals are both weight loss myths. The only thing that really matters is your daily caloric intake. Your metabolism isn't going to be affected much by what happens in a 24-hour period. It takes a much more prolonged period for your metabolism to change. And yes, I've had pretty strong food cravings after I started dieting. I went five months on a modified ketogenic diet (high fat, adequate protein, low carbs) and pretty much cut out all liquid sugar, oily foods, and a bunch of other unhealthy stuff. I dropped to 8.6% body fat. Unfortunately, school ruined my fitness plan and I stopped giving a shit after summer ended. I fucking opened the gates to carbohydrate heaven. I gained a lot of weight, but that's cause I went overboard on eating. I ate even when I wasn't hungry simply cause I craved a particular food, which never really happened to me before. But it's normal. A lot of fitness people have downtimes because it's not easy to be super-healthy all the time. Do a gradual transition. Set definite but reasonable rules and just stick to it. Allow yourself to eat unhealthy, but slowly cut back on it, day by day. In the end, it all comes down to will power and just going at a pace where you can handle it. Oh and drink lots of water. Helps you feel full, helps you stay hydrated and does so much wonders for your body. Drink more of it. While its possible to drink too much water, most people probably don't drink enough water even if they think they're hydrated. | ||
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FFGenerations
7088 Posts
you crave carbs (cakes) coz u are fucking getting none and killing urself get some fuckin Alpan/expensive museli, i cant stop eating that shit hell get a fuckton 2500g of chocolate and stay in bed all day stuffin urself to anime fuck yeah just let it melt in ur mouth as u lay there helpless to move fuuuuck i need some carbs | ||
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RuskiPanda
United States2906 Posts
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Kaeru
Sweden552 Posts
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Kaeru
Sweden552 Posts
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IgnE
United States7681 Posts
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Kaeru
Sweden552 Posts
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IgnE
United States7681 Posts
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Eufouria
United Kingdom4425 Posts
I used to have a small appetite and, although it's a lot better now, I'm still am not able to eat as much at once as I would like. The things that helped me are 1) Don't skip meals, you should eat regularly, whenever you get hungry. Because our appetites are small there's a limit to how much we can eat at once so 90 minutes is going to set back our next meal too, and if we spend another 90 minutes being hungry before we eat again we've had 2 meals in a time we could have had 3. 2) Find a better gym, where you can bench, squat and deadlift. These are by far the best lifts, when you start doing them regularly you'll feel like all the time you spent in the gym before you did them was a waste of time. 3) You have to eat more calories than your body burns to produce muscle. Toning and harder muscle is a myth and eating a caloric surplus will mean you put on muscle and far, which means your going to put on weight. You can minimise weight gain by not eating too much of a caloric surplus, which will reduce the fat you put on. But if I was you I would just focus on eating as much as possible, if you start getting fat you know you're starting to eat enough can consider eating a little less. 4) That routine looks way to advanced for you. I would recommend some variant of starting strength to most beginners, it'll make you stronger faster than pretty much any routine. | ||
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Kaeru
Sweden552 Posts
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HereBeDragons
1429 Posts
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Kaeru
Sweden552 Posts
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HereBeDragons
1429 Posts
On December 01 2013 00:13 Kaeru wrote: Who said I dislike gyms? LOL! Where did that come from ?I meant the gyms' membership plans and stuff. You said you didn't want to commit to annual plans and stuff which is rather expensive. If you don't want to pay for those, then try out the public parks - it's free. Also, there was an incident with one of the bankrupted gyms (I think it was called California-Wow) a few years ago. The owners' partnerships cheated on each other or something I can't remember and the company went bankrupt so all the plans people paid for 5 years/lifetime or whatever went down the drain. Every single branch shutted down immedietely and some people can't even retrieve their stuff from their lockers since the company shutdown and ran away. Gyms can be dangerous! Edit, found it: http://www.nationmultimedia.com/national/AMLO-goes-after-California-Wow-management-30207843.html I think also forgot to mention that Lumpini park is quite popular amongst foreigners, if you want to meet them. Last but not least, read the news to know you're not going into protest areas before you leave your place | ||
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Kaeru
Sweden552 Posts
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IgnE
United States7681 Posts
On November 30 2013 22:00 Kaeru wrote: http://www.dymatize.com/products/gainer/481/elite-mass-gainer/ That is what I am using. Gainers and protein is by the way very expensive here in Thailand and the selection is (from what I have seen) way smaller then Sweden. Yeah, maybe I should focus on eating more often but smaller meals... Just make sure to never get super hungry... Even if it is a banana, some bbq sticks and a muffin? :D I don't have any good gyms available within a close range. And most gyms here are quite expensive and require 1 year sign-up. I don't think I will stay in Bangkok for so long... The gym I go to is just a few floors down from where I live, takes 1 minute to go there... Even if I can't do bench, squats and deadlifts I decided that this gym will be more beneficial for my training... I totally agree that bench, squats and deadlifts are absolutely superior exercises and missing out on them is really a shame... Hopefully I will get access to a better gym in mars when I move to another condo. When I trained in the national team we had regular tests for bench, squats, deadlifts, 8km running and VO2 max tests... Actually you can train to get bigger muscles or train to get more compact muscles. On the calories I agree and my calorie intake right now is way too low... I keep a training log, maybe I should start with a neutrition log as well... I have thought about it before but never took it serious. This workout is fine for me, I am not big or buff, but really not a beginner either. This routine is also really intense and I like that, makes me more motivated. I was lactose intolerance and felt it when I lived in Sweden, but I didn't feel it at all since I moved to Thailand... Maybe there is something different with the food? I'm not surprised that powder makes you feel nauseous and kills your appetite. the long chain carbohydrates, egg protein, and "milk protein" (probablu including casein), along with the additional additives are a huge load for your stomach to handle. it's also 600 calories per serving. you should try and find a good quality, simple whey protein isolate (not concentrate) to supplement with. the isolate removes the lactose and fat from the milk so you are left with the fast digesting whey proteins only. that dymatize stuff will take a toll on anybody. | ||
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remedium
United States939 Posts
Squats acquired. | ||
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Kaeru
Sweden552 Posts
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BrTarolg
United Kingdom3574 Posts
On November 30 2013 15:05 Kaeru wrote: The reason I don't do squat/bench/deadlifts in the routine are because I don't have access to that in the gym I am at (yeah sucks)... I have had training with olympic trainers on how to do squats and deadlifts at the time I trained Taekwondo. I am far, far away at being an experienced lifter - but I am not a beginner either I guess... The guy that does the routine, that's the body proportions I want - not as toned as him. That picture is obviously not taken off-season .I might add in 2 days a week when I can eat what ever I want. Currently I stay 100% away from "unhealthy" stuff, I think this has been way too extreme for me since I ABSOLUTELY LOVE pizza, cakes and stuff like that. Think I had a snickers 2 weeks ago and that's about it when it comes to sweets...  Thanks, I'll read it tonight! For nutrition, everyone has their own way. When i'm bulking i down 1000+ cals of milk and i'm OK with that. but whatever works for you. Remember to get enough protein and a fairly balanced diet + cals and the rest works out. If you want more mass, eat more, however you manage that is really up to you As for the program, it sounds like a bad program for you Honestly, i don't know your numbers but for someone who weighs 70kg, is probably quite ectomorphic (given your starting and now current weight), probably a full body workout routine 3x a week will give you much more gains in both strength and size Either some variant of SS or texas or w/e (not smolov lol). For example, 2x squat, bench and deadlift a week each staggered over 3 days doing a heavy low rep (6x3) and a volume (5x5), and then filling your spare time with all the usual assistance (OHP, rows, pulls, dips, YWT, etc.etc.etc.) The routine you posted is the kind of routine someone who has been bodybuilding for 5 years and want's to lean down to a competition would do. Not to mention whomever you may be aspiring to (i don't know who) may or may not be on large amounts of gear (steroids or some variant) + has years of training + genetics behind him. edit: also if your gym doesn't have the equipment for bench/DL/squat, it's not a gym. find a new one Lastly, if you're looking for "toned and hard muscles" theres no such thing. You bulk, get big, and cut. If you wanna look like that guy, and i don't know what your BF%age is right now, but it sounds liek you're going to need to add another 8kg of mass and then lean out VERY CAREFULLY | ||
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