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Beginner - Diet and Routine advise required - Nov. 28 2007 15:05:49
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griz
Posts: 32
Joined: Sep. 24 2007
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Hello all, I'm after some good solid advice from you all. I've been training hard now for the last 4 months and have been getting some steady weight gains, and some very good increases in my lifts, however I've been told by a friend to up my diet as I'm not eating enough. Could anyone check my diet and routine and let me know if I'm on the right track, any guidance is very much appreciated. I'm 6" and weigh 73-75kg I'm now doing the following
My daily diet consists of
7.15am - Porridge 45g with Semi skimmed milk
9.45am - 2 x Pitta breads with ham coleslaw, an orange, and apple and a plum
11.15am - Phd Synergy Shake pre-workout
12.30pm - Lunch time work out (30 - 40 mins)
1.30pm - Phd Snergy shake post-workout, banana and plum.
2.30pm - Bowl of rice (uncle bens)
5.00pm - Pasta
8.00pm - Porridge 45g with Semi skimmed milk
Routine Consists of
Monday
Chest, Triceps, Shoulders
Tuesday
Cardio and Abs
Wednesday
Back, Biceps
Thursay
Cardio and Abs
Friday
Legs
I believe I maybe a hard gainer, as I've always been slimbuild. Should I be cuttng out the cardio?
Thanks again
< Message edited by griz -- Dec. 3 2007 16:53:56 >
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RE: Hardgainer - Diet and Routine advise required - Nov. 28 2007 15:17:08
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R3261
Posts: 2558
Joined: Jul. 27 2007
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welcome to MT 
diet is poor
you're not enough mate
have a look here for some ideas as to what and when to eat
http://www.mealplansite.com/default.aspx
pro and carbs with every meal
also a lack of fat and veg won't be
cardio is your choice
but i'd keep it in in some form for cv health
bring thurs cv to sunday
might aid your leg workout
post your routine in full
sets reps exercise
there's also a nice article on hardgainers by some chap called marmite
you might want to give that a read too
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RE: Hardgainer - Diet and Routine advise required - Nov. 28 2007 19:09:53
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Dr Cool
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From: United Kingdom
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uh oh...I sense an incredibly long marmite post coming...
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RE: Hardgainer - Diet and Routine advise required - Nov. 28 2007 19:30:27
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Marmite
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quote:
ORIGINAL: Dr Cool
uh oh...I sense an incredibly long marmite post coming...
quote:
I've been training hard now for the last 4 months
doesnt
=
quote:
Hardgainer
thats the long and short of it
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RE: Hardgainer - Diet and Routine advise required - Nov. 28 2007 20:49:18
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griz
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Thanks for the replies everyone. I'll check that thread now for some diet guidelines and I'll post my full routine ASAP.
Also is there any supplements that anyone can suggest for up-ing my cal intake?
Marmite - Do you mean I shouldn't be able to tell that I'm a hard gainer within 4 months? I understand that gaining lean muscle is a very long process, which is why I'm looking for the best advice early. I just assumed that due to my high metabolism rate I would be a hardgainer, am I incorrect? Thanks again for any responces.
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RE: Hardgainer - Diet and Routine advise required - Nov. 29 2007 16:54:22
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Steve902
Posts: 415
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45g of oats for breakfast is nothing. Even I make my porridge with 115g of oats (after my whey in water) and I'm a 6ft 12st weakling. Although it's not long since I was a 6ft 11st weakling. 
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RE: Hardgainer - Diet and Routine advise required - Nov. 29 2007 21:06:21
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Puzzle
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I don't really see any non-powder protein in your diet. Is 'ham coleslaw' ham and coleslaw or coleslaw with a pitiful amount of ham in it?
For extra calories.. by a blender. Liquid cals are easier to consume in my imo. Have a look at the MPR bar recipe in the MT recipes forum.
Porridge is hard to eat large enough amounts of imo. Make yourself a smoothie in the morning perhaps... Oats, protein powder, peanut butter (so many calories), milk/joghurt, fruit, etc.
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RE: Hardgainer - Diet and Routine advise required - Nov. 30 2007 14:59:06
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griz
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Guys - Thanks for the responces, really appreciating everyones comments.
quote:
ORIGINAL: Steve902
45g of oats for breakfast is nothing. Even I make my porridge with 115g of oats (after my whey in water) and I'm a 6ft 12st weakling. Although it's not long since I was a 6ft 11st weakling.
Steve your right but I think puzzles advise is right, my issue is trying to stuff so much into my mouth. I just can't consume large amounts of calories, I already feel like all I do is eat ha ha!
Marmite - Thanks for your responce I'll read through shortly.
Puzzle - Thanks for the info, I have got a blender and will definately be trying what you suggested.
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RE: Hardgainer - Diet and Routine advise required - Nov. 30 2007 20:53:22
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griz
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quote:
ORIGINAL: kaldog
im 5'7 and 153lbs and i eat about 85g oats for breakfast
1. take a larger amount of oats than usual, at your size try 80-100g
2. add oats to a bowl with a larger quantity of milk than usual, i go for approx 400mls
3. heat as usual
4. put contents into blender
5. add 30g whey protein, maybe slightly more?
6. add 30g peanut butter/ flaxseeds / flaxseed oil etc
7. blend and smooth...pour into pint glass
8. drink
(if you find its too thich add some milk or water and re-blend is what i do)
at your stats with that diet if youve been gaining weight youre definitely NOT a hardgainer. id say youre at the other end of the scale :p
although your friend was certainly right about you not eating enough
good luck with your training
Thanks for the excellent advice this is definatly something I will be doing! Any other things you can suggest would be great! I'd also like to think I am NOT a hardgainer, I just jumped to the conclusion having always being quite slim. I'm starting to undertand thanks to everyones comments that training as I am simply isn't going to add bulk without eating.....loads!
I was thinking about trying some myprotein products for bulking, I was looking at
L Glutamine
Maltodextrin
Whey Protein (2lb)
Anyone suggest anything else for upping the cals and keeping the fat down?
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RE: Hardgainer - Diet and Routine advise required - Nov. 30 2007 21:14:48
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kaldog
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maltodextrin is good as part of your PWO protocol
whey protein is good as part of your PWO protocol
i tried glutamine last year but im saving the rest of it to use up when im cutting. afaik its more effective as a cutting supp and general health...though im not certain on that.
only other supps id recommend are fish oil caps which are good if you struggle getting EFA's into your diet like i do, and maybe a mulit-vit. maybe creatine mono
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RE: Hardgainer - Diet and Routine advise required - Nov. 30 2007 21:19:01
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Puzzle
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their oats and milk protein concentrate are good products
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RE: Hardgainer - Diet and Routine advise required - Dec. 3 2007 16:53:09
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griz
Posts: 32
Joined: Sep. 24 2007
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Thanks guys, I'm glad to hear the reponces.
Marmite - I finished the document and yep that has defaintly changed they way I'm looking at the whole body building picture. I just wish someone had pointed me to that sort of information before. I'm also renaming my thread to reflect what I've read!
Also in the above it mentions "liquid calories" by this I guess the mean supplements? Can anyone suggest some high cals stuff ideal for bulking?
Thanks to puzzle and kaldog - I love the price of Myprotein stuff!
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RE: Hardgainer - Diet and Routine advise required - Apr. 23 2008 20:46:42
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griz
Posts: 32
Joined: Sep. 24 2007
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Hi all, just thought I'd update my old thread. After reading the document posted by Marmite I've got my act togther and seriously put some effect into my diet and training and it really has made a difference!
I used to think I was a "hard gainer", well that was just ignorance. I now know that diet is a big part in body building and anyone that is having trouble gaining weight should seriously look at their diet.
In 5 months I've managed to pack on 1stone 4lb!! ok alot of that isn't going to be lean mass but hay I'm happy that I'm on track to how I want to be.
My new motto is "If you want to get big..............eat BIG!"
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