EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 128
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Jerubaal
United States7684 Posts
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IgnE
United States7681 Posts
On September 06 2016 07:22 phyre112 wrote: I do ground beef and rice when I'm trying to gain weight, chicken or fish when I'm not. I'm not saying don't eat beef, but cheap ground beef can be rough to eat every day. Chicken is pretty cheap and easy to digest. Just lather it up w butter or ev olive oil to add ez calories. | ||
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Ehzera
Singapore212 Posts
I 100% agree with the rest that your diet is the most important thing. I have a friend who roids but barely put on more than 2kg on himself because of his shitty "I'm always so full" "Oh, I don't count but it's at least 4k calories" diet. I honestly think if you're committing yourself to gaining or losing weight, you're definitely wasting your own time if you're not counting your calories seriously if you already know you're one of those people who have made no progress just estimating. Since you're a student like me and probably buy your own food, I'll share my diet with you because I'm cheap af and don't like spending on food. For protein: - At least 20g of protein from eggs for Breakfast. This can come in the form of 4 whole eggs (ideal for someone like you trying to gain weight) or 4 egg whites + 1 whole egg (this was my breakfast when I was cutting) - 300g raw chicken breast (60g of protein) for lunch + dinner. I only eat chicken breast because it's the cheapest, I go to this supermarket where I get 2kg frozen for $12. Just defrost, cut it up, and measure the weight once in a small bowl. Then use that bowl to measure/eyeball your chicken breast from then on. I usually let my chicken marinate in char siew sauce / teriyaki / or soy sauce. Although sometimes life definitely gets in the way and you can't dedicate yourself to eating chicken + rice for lunch and dinner everyday, so if you go out and eat and estimate that you're not getting enough protein (you usually don't) then you can just go home and eat some of the chicken. Or you could drink whey if you have it. I can't afford it so I just eat chicken. Oh forgot to mention that chicken thighs cost around the same, and have more fat content therefore more calories, would probably be a good choice for you since you're trying to gain weight. For carbs and fats: - Carbs you probably just want to eat it every meal, like a bunch of rice or pasta. I can get this wholemeal pasta which has some protein and decent amount of fibre in it each serving, so maybe you can look around the supermarket. - If you don't go to the gym after your main meals, you should try and eat some carbs. You'll get better pumps and have more energy. This is where I usually eat some junk, that's why I dont eat chicken thighs. I save my fat macros for the junk food. - Fats. Personally I eat a low fat diet other than the junk food, around 70g per day. Some people do better with higher fats, but I find that eating more fatty foods aren't actually as satiating as people say, and I get hungry af just as easily. So I might as well eat less fat and more carbs to keep satiated. Training: I mainly do Powerlifting since I compete and I take it quite seriously, but I found that I still have to spend time doing something other than the Powerlifts if I want to look like I lift. Seriously. I wasted so much time thinking the compound exercises were enough and I just had to do 2-3 sets of curls and tricep extensions once a week to get a small pump and I'd look jacked. For lifting more is more. If you're doing a total of 10 sets of curls, you're definitely going to get more gains unless its like 10 sets of the same exercise using babby weight cos that's just cardio. But you just have to remember that you can't out-train a bad diet. It took me awhile to realize this. If you're sloppy about your diet it's basically an acceptance that you're going to be training sloppily. The harder you diet, that harder you will train. If you eat like shit, you're going to eat like shit and train like shit because you know you've already lost before entering the gym. Good luck man, I wish you all the best. | ||
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IgnE
United States7681 Posts
On August 30 2016 09:38 IgnE wrote: Rowed 500m in 1:24.8 today. Couldn't really catch my breath for the rest of the workout. Rowed 500m in 1:23.0 today. Feelin' kind of deathy. | ||
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Aerisky
United States12129 Posts
On September 06 2016 04:27 IgnE wrote: You should be eating like 2000 calories of chicken and rice a day Aerisky on top of your snacks. Easy to digest. Easy to get 150g protein in. You need to be measuring this. At least a full pound of chicken for dinner with a huge plate of rice. Put whatever sauces on it that you want to make it palatable. Oh holy fuck. Damn yeah I don't think I ever ate to that level. Lots of cheap food around so I usually just eat out every day, but I've been trying to learn to cook myself so I'll try to do that to get the protein+calories in, thanks. @phyre112: I'll try to do beef and rice as well! @az: I actually eat out a lot u_u but I'll be buying groceries and cooking my own food for the week. I'm allergic to dairy, egg, nuts, fish, shellfish, so no eggs for me, or whey/casein powder. I have like other protein powder though yeah. The carbs and fats breakdown sounds good though, I'll try to get a lot of rice and pasta, and I'll see myself with respect to fats. Definitely really good points about the diet yeah, I've pretty much heard the same everywhere--i.e. diet is 60%+ of the deal, and you just have to lift consistently with a good diet. I've been complacent since I notice I eat at least as much as my friends who are bigger/heavier than I am, and I estimate the same amount of extra snacks, but yeah that's clearly not cutting it right now and I'm probably off. Thanks man :D | ||
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Ehzera
Singapore212 Posts
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y0su
Finland7871 Posts
Heat oven 225c (400f?) Drizzle olive oil, salt and pepper both sides. Bake 10 min, flip and bake 10 min more. | ||
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Jerubaal
United States7684 Posts
I'm also interested if anyone has any equation for calories. I'm still a little skeptical of the "just eat as much as possible" school. | ||
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Garbels
Austria653 Posts
On September 07 2016 06:14 Jerubaal wrote: You're not going to feel full on just fats if you also routinely eat significant carbs. I'm also interested if anyone has any equation for calories. I'm still a little skeptical of the "just eat as much as possible" school. Set rate of weight loss/gain goal. Weigh daily. Hit protein goals. Train consistent. Track calories(and hit daily goals). Adjust calories weekly based on weight trendline. Don't get sidetracked by details. | ||
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mordek
United States12705 Posts
On September 07 2016 06:14 Jerubaal wrote: You're not going to feel full on just fats if you also routinely eat significant carbs. People say this but I haven't experienced this. Eating tons of fats makes me terrible usually. | ||
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GoTuNk!
Chile4591 Posts
Weight yourself everyday in the morning. Eat more until you are gaining a bit of weight most of the time. | ||
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Jerubaal
United States7684 Posts
On September 07 2016 08:47 mordek wrote: People say this but I haven't experienced this. Eating tons of fats makes me terrible usually. No, I mean if you're eating lots of carbs, you will have a significant insulin level. Thus, you will need carbs to feel full because that fat is not going to clear the insulin. And you do eat a ton of fat, you are just lacing it with shitloads of carbs. | ||
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decafchicken
United States20154 Posts
On September 06 2016 09:40 IgnE wrote: Rowed 500m in 1:23.0 today. Feelin' kind of deathy. Wasn't even phased by 1000m of interval sprints at beginning of rugby. Being in shape is awesome. And my trainer set my SI joint and it feels a million times better. | ||
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infinity21
Canada6683 Posts
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Ehzera
Singapore212 Posts
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farvacola
United States18856 Posts
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Ehzera
Singapore212 Posts
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tofucake
Hyrule19196 Posts
nice pull though ez | ||
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GoTuNk!
Chile4591 Posts
On September 08 2016 22:59 tofucake wrote: damn that left side was scary close to landing on your foot :O nice pull though ez Yeah wtf, is your stance super wide or is that bar shorter? Congrats! | ||
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infinity21
Canada6683 Posts
 Gotta work back up slowly! | ||
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