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mordek
United States12704 Posts
On February 07 2014 20:16 MtlGuitarist97 wrote: I don't even know how to use coconut oil, lol. You just use it like any other oil. Obviously some dishes prefer olive oil but coconut oil is delicious. Sometimes you just don't want that subtle coconut taste in your Mexican dishes though  | ||
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Chewits
Northern Ireland1200 Posts
Anyway rambling aside, I am aware I need to uptake my protein, but doing some calculations on this thread, means I need to eat a shit ton of Protein a day. Should the 2g per 1kg be the same if you are heavily overweight ? I am not sure how I am going to manage to eat so much Protein. ( I am 107 kg ) | ||
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decafchicken
United States20010 Posts
-2kg per 1kg of bodyweight is more than enough especially if you're just starting weight training. You should be fine with less. Shoot for at least 100g though. I'd say it's more important to focus on eating healthy than getting your macro caloric needs down. Stick to eating meat, vegs, and fruits (dairy too if you're not allergic). If you're trying to lose weight just eat til you're about 3/4 full. If you want to you can go to a website like fitday.com and track your calories in vs calories out. | ||
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Chewits
Northern Ireland1200 Posts
Anyway thanks, I just calculated amount of Protein to aim for and was worried how I could get this, as I looked at my current diet. On another note, how can you calculate your body fat % ? Edit: NVM. Google is my friend. I guess I am like 22-23% body fat. | ||
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mordek
United States12704 Posts
On February 20 2014 08:31 Chewits wrote: Fair enough about BMI, but I know I am lacking muscle, as I can really only do about 12-14 press ups before fail.I cannot do a proper military pull up. I know i am overweight. I am tall (6'3") but have plenty of fat on me! Anyway thanks, I just calculated amount of Protein to aim for and was worried how I could get this, as I looked at my current diet. On another note, how can you calculate your body fat % ? Edit: NVM. Google is my friend. I guess I am like 22-23% body fat. Getting that much protein can take some dedication and work. Chances are very good you will fill yourself up trying to meet that goal which in turn means less extra carbs. This would coincide with your weight loss goal Be diligent and keep at it and you'll see great results. | ||
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GoTuNk!
Chile4591 Posts
On February 20 2014 09:21 mordek wrote: Getting that much protein can take some dedication and work. Chances are very good you will fill yourself up trying to meet that goal which in turn means less extra carbs. This would coincide with your weight loss goal Be diligent and keep at it and you'll see great results. This. If your meals are eggs/meats/veggies and some fruits you should not have any problems reaching 12-14% bf range. After 2 weeks of eating like that (and ONLY after 2 weeks) it's ok to eat 1-2 times a week more carbs postworkout (pasta or potatoes usually) | ||
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Ohnoitztotoro
United States45 Posts
I started off at 130 lbs and thus far, there have been many ups and downs. I gained about 8-10lbs by the end of November then hit a plateau for a bit until I realized my body needed additional intake of food. Since then I've gone up another 5 pounds from keeping up at the gym and eating properly but the results seem to be slowing down again. (about 15 pounds gain in 4.5 months, which is just so so) I'd like to ask some people who have gone through this crazy food intake journey how they manage to keep up with eating? I get that the more muscle you pack on, the more food/protein you need to eat in order to account for it. It is definitely mentally strenuous (there's a limit to how much chicken breast I can stuff in me everyday lol). How do you guys overcome each phase of increasing food intake? Any other hard gainers on here who have been able to slowly push through? My current diet looks something like this: Breakfast: half an pint of plain yogurt with steel cut oats Snack: almonds and an banana Lunch: 1.5 - 2 chicken breasts with string beans and a side container full of spinach (sometimes have half a cup of brown rice too). Snack: Banana and 1.5 scoops of whey protein shake before workout Dinner: 1 chicken breast + homemade lean beef patty (93%) with brown rice or spinach. (if I don't eat eggs at breakfast, I also add about 2 eggs to the plate). Snack: Casein protein shake My current goal is to reach about 150-155 pounds (20-25 pounds total gain). Currently 145 pounds. Maybe my idea of an huge meal is wrong and this diet is laughably small haha. Thanks in advance for all the healthy food stuffing advice! | ||
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mordek
United States12704 Posts
I always see changes when I track my calories too. You don't realize how little you're eating until you log. I just use myfitnesspal and I know when I need to just eat more to meet my daily goal. I'm up 9 pounds in 3 weeks. I used to weigh 160ish two years ago. I'm 185+ now but I've only seriously bulked twice. | ||
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GoTuNk!
Chile4591 Posts
On February 20 2014 10:12 Ohnoitztotoro wrote: I am a huge hardgainer (ate pizza for almost every meal each week for 2 years and even with this last year of binge drinking + poor eating I only ever gained about 2lbs). Despite that, I still felt physically horrible since I had no real nutrition. Anyways my girlfriend encouraged me to start working out and we reformed my diet around October 2013. I started off at 130 lbs and thus far, there have been many ups and downs. I gained about 8-10lbs by the end of November then hit a plateau for a bit until I realized my body needed additional intake of food. Since then I've gone up another 5 pounds from keeping up at the gym and eating properly but the results seem to be slowing down again. (about 15 pounds gain in 4.5 months, which is so so) I'd like to ask some people who have gone through this crazy food intake journey how they manage to keep up with eating? I get that the more muscle you pack on, the more food/protein you need to eat in order to account for it. It is definitely mentally strenuous (there's a limit to how much chicken breast I can stuff in me throughout the day lol). How do you guys overcome each phase of increasing food intake? Any other hard gainers on here who have been able to slowly push through? My current diet looks something like this: Breakfast: half an pint of plain yogurt with steel cut oats Snack: almonds and an banana Lunch: 1.5 - 2 chicken breasts with string beans and a side container full of spinach (sometimes have half a cup of brown rice too). Snack: Banana and half protein shake before workout Dinner: 1 chicken breast + homemade lean beef patty (93%) with brown rice or spinach. (if I don't eat eggs at breakfast, I also add about 2 eggs to the plate). Snack: Casein protein shake Seems like a solid diet, but fuck chicken. Try to replace lunch chicken with pork and dinner chiken with meat. Postworkout take 30g of protein with 30-60g of raw sugar. Start with that and see how it goes. | ||
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Ohnoitztotoro
United States45 Posts
I can try seeing how pork works as a change up. Usually people promote chicken breast and tuna everywhere so I've been eating those leaner meats. Usually after a work out I also have a full whey protein shake and then eat my dinner soon after. The protein from the dinner and the shake should easily be over 30 grams of protein but not sure if the shake recovers the post workout sugars. | ||
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decafchicken
United States20010 Posts
On February 21 2014 01:44 Ohnoitztotoro wrote: haha thanks for the inputs. Unfortunately I am mostly lactose intolerant (I can eat cheese and yogurt but can't handle milk). The closest I can get to drinking milk is soy milk so I have been drinking that instead. I can try seeing how pork works as a change up. Usually people promote chicken breast and tuna everywhere so I've been eating those leaner meats. Usually after a work out I also have a full whey protein shake and then eat my dinner soon after. The protein from the dinner and the shake should easily be over 30 grams of protein but not sure if the shake recovers the post workout sugars. nah man. You need some calorie dense foods in your diet if you wanna put on some weight, quit avoiding the fat. It's not bad for you. Bacon and eggs for breakfast, pork for lunch, steak for dinner. | ||
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Ohnoitztotoro
United States45 Posts
I'm honestly relieved to know that I won't have to start stuffing 4-5 chicken breasts in me each day just to keep up. Doing so would work I suppose but that just sounds like a miserable nightmare. Will start pulling some pork and steak off grocery shelves on my next shopping trip. | ||
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ieatkids5
United States4628 Posts
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Jerubaal
United States7684 Posts
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IgnE
United States7681 Posts
On February 21 2014 19:24 Jerubaal wrote: So my father is one of those older men that is constantly trying to lose weight and it's not for lack of trying. I've heard about metabolic adaptation before but after watching some Layne Norton vlogs about metabolic damage I started to get a little concerned. Unlike a lot of milquetoast dieters, he can actually go weeks on his "beans and greens" diet. My fear is that after doing this several times he may not be in a very good place metabolically. His testosterone is probably cratered. Ideally he would see an "anti-aging" doctor who would hook him up with some grade A testosterone and revamp his metabolism and body composition. Otherwise he could try something else like DHT supplementation. | ||
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decafchicken
United States20010 Posts
On February 21 2014 19:24 Jerubaal wrote: So my father is one of those older men that is constantly trying to lose weight and it's not for lack of trying. I've heard about metabolic adaptation before but after watching some Layne Norton vlogs about metabolic damage I started to get a little concerned. Unlike a lot of milquetoast dieters, he can actually go weeks on his "beans and greens" diet. My fear is that after doing this several times he may not be in a very good place metabolically. +1 for use of the word milquetoast | ||
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SjPhotoGrapher
181 Posts
On February 20 2014 10:12 Ohnoitztotoro wrote: I am a huge hardgainer (ate pizza for almost every meal each week for 2 years and even with this last year of binge drinking & poor eating I only ever gained about 2lbs). Despite that, I still felt physically horrible since I had no real nutrition. Anyways my girlfriend encouraged me to start working out and we reformed my diet around October 2013. I started off at 130 lbs and thus far, there have been many ups and downs. I gained about 8-10lbs by the end of November then hit a plateau for a bit until I realized my body needed additional intake of food. Since then I've gone up another 5 pounds from keeping up at the gym and eating properly but the results seem to be slowing down again. (about 15 pounds gain in 4.5 months, which is just so so) I'd like to ask some people who have gone through this crazy food intake journey how they manage to keep up with eating? I get that the more muscle you pack on, the more food/protein you need to eat in order to account for it. It is definitely mentally strenuous (there's a limit to how much chicken breast I can stuff in me everyday lol). How do you guys overcome each phase of increasing food intake? Any other hard gainers on here who have been able to slowly push through? My current diet looks something like this: Breakfast: half an pint of plain yogurt with steel cut oats Snack: almonds and an banana Lunch: 1.5 - 2 chicken breasts with string beans and a side container full of spinach (sometimes have half a cup of brown rice too). Snack: Banana and 1.5 scoops of whey protein shake before workout Dinner: 1 chicken breast + homemade lean beef patty (93%) with brown rice or spinach. (if I don't eat eggs at breakfast, I also add about 2 eggs to the plate). Snack: Casein protein shake My current goal is to reach about 150-155 pounds (20-25 pounds total gain). Currently 145 pounds. Maybe my idea of an huge meal is wrong and this diet is laughably small haha. Thanks in advance for all the healthy food stuffing advice! I would add more bread to your diet. You're not going to gain weight from eating that little bit of food without bread and you're eating way too lean to gain weight. Mix the chicken breasts with mayo, onions, and other veggies and make a chicken salad and put it on 4 pieces of wheat bread or a roll. That will add easily another 300-400 calories to that one meal from the bread alone. I would also add in more junk food all throughout the day. There's no way that someone can put on weight eating clean foods like bananas, oatmeal, and spinach. I also wouldn't be afraid of bread because "Paleo say's it's bad due to anti nutrients", anti nutrients is a bunch of shit as pretty much all food has anti nutrients (including Spinach) and it only means you will get less nutirents out of that particular food that you're eating (it doesn't drain your nutrients dry from all of your food), it can also be cooked/toasted out in the case of the bread. The only reason I'd stay away from wheat/bread is if you're intolerant to it otherwise it's a good source of fiber and a cheap source of clean calories that can be added to your meat. My meals used to look something like this: Breakfast - 5-6 Medium to Large Cinnamon Blueberry Pancakes loaded with syrup and sausage a long with a cheese omelet. Snack - A whole container of blue diamond salted almonds. Lunch - Two tuna fish sandwiches with wheat bread on it and a 4 pack of pudding Dinner - A roast of some sort a long with 2-3 large potatoes Desert - A pint to a half gallon of cookies n cream ice cream and a large french sugar roll and 1-2 bags of chips I was able to eat like that for years on end and still couldn't gain weight (also mainted practically perfect blood work). It really all comes down to metabolism and genetics. | ||
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Topin
Peru10054 Posts
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IgnE
United States7681 Posts
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decafchicken
United States20010 Posts
On March 12 2014 07:37 Topin wrote: so i got money and i will buy Protein, any advice you can tell me? any good brand o a bad one i should avoid? Check reviews online. I usually try to find a good deal around ~5-6$ a pound of something decent quality. Three things to look for are how much of it is actually protein (and quality of said protein), how it tastes, and how it mixes. I like optimum nutrition gold. | ||
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