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tjzuk
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2007/06/12 13:48:00 (permalink)

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post edited by tjzuk - 2014/05/06 19:08:19
#1

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    theiopener
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    RE: finding it hard to gain weight 2007/06/12 14:10:14 (permalink)
    not enough food in general mate, whats your stats btw? Healthy fat sources are as follows

    Good Fats (+EFAs)

    Olives
    Olive Oil
    Flax Seeds/Linseed
    Flax Oil
    Almonds
    Cashews
    Nut Butters (hazel/almond/cashew/peanut)
    Fatty Fish (kippers/sardines/mackerel/salmon/pilchards)
    Avocados
    Nut Oils
    Columbus Eggs/DHA eggs
    Seeds
    Macadamia nuts
    UDOs Oil
    Fish Oils such as EPA oil and salmon oil
    #2
    mo041
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    RE: finding it hard to gain weight 2007/06/12 14:15:08 (permalink)
    i think its probably because i dont have enough fat in my diet


    Its not about how much fat you eat, its about how much calories you consume.

    Yes your diet is lacking in EFAs but if you wanna gain weight you have to consume more calories than your maintenance level with a good combination of fats, carbs and protein.
    #3
    tjzuk
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    * 2007/06/12 14:17:14 (permalink)
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    post edited by tjzuk - 2014/05/06 19:08:35
    #4
    theiopener
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    RE: finding it hard to gain weight 2007/06/12 14:17:57 (permalink)
    i disagree with your first point Mo as the guy has sod all fats in his diet to begin with and that ones that he does have are very heavy in O6 a balance is needed here otherwise gains will be affected. Also the sheer amount of food isnt a lot if you look at it id say it was borderline cutting cals for me anyway and im 6ft, Generally a lot of whole foods need to replace those powders he has for breakfast and bedtime methinks along with a good shot of O3 and healthy fats
    #5
    theiopener
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    RE: finding it hard to gain weight 2007/06/12 14:19:56 (permalink)
    in al honesty mate i think you should read this article first then repost a suitable diet

    http://www.muscletalk.co.uk/article-mass-gaining.aspx

    Fats can come from nuts and seeds or even avocado, you dont need to drink the oils except flax oil needs to br drunk as you cant cook with it. If you cant stomach oily fish then get some fish oil caps from www.zipvit.co.uk
    #6
    OoOGazOoO
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    RE: finding it hard to gain weight 2007/06/12 14:21:45 (permalink)
    PWO - Lower the protein a bit here and up carbs.

    PPWO - Up the carbs here.

    10.30pm - Lose the whey and the milk and replace with casein blend, also add some healthy fats here from flax oil, seeds, nuts, natural peanut butter, oily fish, etc...

    You need more healthy fats in your diet too.

    More reading here for you...

    http://www.muscletalk.co.uk/article-mass-gaining.aspx
    #7
    theiopener
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    RE: finding it hard to gain weight 2007/06/12 14:23:12 (permalink)
    Gaz you copycat
    #8
    tjzuk
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    * 2007/06/12 14:38:08 (permalink)
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    post edited by tjzuk - 2014/05/06 19:08:53
    #9
    theiopener
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    RE: finding it hard to gain weight 2007/06/12 14:40:59 (permalink)
    enough to balance out yout O3 levels i believe the ratio from O3 to O6 is 1:1. 2 of those caps is equal to 1G of O3 AFAIK. As for casein powder, how about real food like cottage cheese, quark, fromage frais, low fat hard cheese with peanut butter nuts or avocado pre bed. Any cheese product contains casein as thats its latin for cheese
    #10
    OoOGazOoO
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    RE: finding it hard to gain weight 2007/06/12 15:12:31 (permalink)

    ORIGINAL: tjzuk

    i already have fish oil caps per cap 1000mg containing 180mg EPA & 120mg DHA. how many of these throughout the day?

    thanks for your input gaz, will get some casein soon


    1.5-2.1 grams of EPA is desirable per day.

    So 10-11 caps per day would ensure that you meet that requirement.
    #11
    tjzuk
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    * 2007/06/12 18:53:18 (permalink)
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    post edited by tjzuk - 2014/05/06 19:09:06
    #12
    ToxicToffee
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    RE: finding it hard to gain weight 2007/06/12 19:12:30 (permalink)
    knowledge is easy to gain
    application takes a little longer
    results follow

    remember that and you grow

    if you dont you are not doing one of the above

    period
    #13
    OoOGazOoO
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    RE: finding it hard to gain weight 2007/06/13 00:34:01 (permalink)

    ORIGINAL: tjzuk

    i just read that over 3 grams of omega 3 can be a health risk, since the caps are 1000mg and your suggesting take 10, would that mean i would be having 10g of omega 3? or would it be 180mg EPA x 10 = 1.8g of omega 3?


    Where did you read that? ? ?
    #14
    tjzuk
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    * 2007/06/13 08:15:00 (permalink)
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    post edited by tjzuk - 2014/05/06 19:09:26
    #15
    ToxicToffee
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    RE: finding it hard to gain weight 2007/06/13 08:37:01 (permalink)
    the inuits seemed to be ok

    anyhow

    that is not an issue for you

    calories are

    very few people cheat the laws of thermodynamics

    most eithe lack and appreciation of how many calories they require OR do not have the application to get them in day in day out OR are not giving it time OR training poorly
    #16
    Nigeepoo
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    RE: finding it hard to gain weight 2007/06/13 11:01:14 (permalink)
    ORIGINAL: tjzuk
    i just read that over 3 grams of omega 3 can be a health risk, since the caps are 1000mg and your suggesting take 10, would that mean i would be having 10g of omega 3? or would it be 180mg EPA x 10 = 1.8g of omega 3?
    A typical 1000mg Fish Oil capsule only contains 300mg of omega-3 fats (180mg of EPA & 120mg of DHA), the rest being mostly mono fats, with a bit of sat fat & a smidgin of omega-6. Therefore 10 capsules contain a mere 3g of omega-3 fats.

    A 213g tin of wild red salmon contains ~20g of fish oil, with ~6g of omega-3. I haven't seen any health warnings on the tin! It's quite hard to overdose on omega-3 as there is a lot of omega-6 around. If you did eat a tin of wild red salmon every day, you might eventually (it takes about 8 weeks for levels to build up) notice your blood starting to take longer to clot when you cut yourself.

    EDIT: See http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/fis_0106.shtml
    "There have been no reports of serious adverse events in those taking fish oil supplements, even up to 15 grams daily for prolonged periods of time. Those side effects that have been reported include mild gastrointestinal upsets such as nausea and diarrhea, halitosis, eructation and "fishy" smelling breath, skin and even urine. The blood-thinning effects can cause occasional nosebleeds and easy bruising."
    post edited by Nigeepoo - 2007/06/13 11:04:36
    #17
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