YB
BannerBanner

Newbie requires guidance

Author
chupacabra
New Member
  • Total Posts : 5
  • Reward points: 2864
  • Joined: 2004/09/15 20:52:01
  • Status: offline
2005/08/02 18:31:05 (permalink)
0

Newbie requires guidance



Hello folks,

I registered with this site some time ago, but fell seriously ill before I could begin the training!

Anyhoo, having lost a good 10kg of weight, I'm now re-ready to start.

I'm 26 years of age, 5'10" in height and of slender build, I guess. My weight before illness was about 72kg, now its hovering aound 60kg ='( I have never carried any noticable body fat as an adult.

My diet has been quite miniscule for the past 8 or 9 months, 2 meals per day max - tho usually one light snack and one meal. However, this is was mainly due to weakness and a strict anti-caliac, anti candida diet.
These restrictions have now been lifted to some degree and i am now free to exercise \o/

My aim is to build all round strength and stamina, while steadily putting on weight. I expect to regain my natural 70kg mass without much fuss. Once the "norm" has been re-established in these areas, I intend, like almost everyone here, to build upon each =)

Obviously, I will start slow, by following a light version of Cashman's Routine. So all is well in that dept.

However, I am a little concerned about my diet. Below is what I realistically plan to munch:



08.30am Probiotics
Morning Drink (Water + Lemon Juice + Apple Cide Vinegar + Cayenne Pepper)


09.00am BREAKFAST: - 4 wholemeal toasts
- 3 Scrambled eggs
- Pint of Lassi (Subcontinental drink - Yoghurt, water, salt, sweetner)


11.30am Carrot Juice + Apple



13.00pm LUNCH: - A Chicken or Lamb dish
- Salad
- Rice
- Yoghurt


14.30pm TRAIN



16.00pm SNACK: - Shake made from: rice milk, 2 raw eggs, lecathin granules, Nutritional yeast flakes
- 2 Toasts + Natural Peanut Butter



20.00pm DINNER: - As Lunch
- or Wholemeal Pitta bread, light mayo, salad and 2 cans tuna




Supplements: Cod Liver Oil
Wheat Germ Oil
Nutritional Yeast flakes
HCL Betaine
Digetsive Enzymes
chelated Zinc
Mangnesium
Emergen-C sachet



For me this is quite a munch-packed day, and compared to my previous months of eating (or starvation!), it's mammoth! However, does it incoroprate enough nutitrinal goodness that will help me build mass and strength? Is it a good starting position?

I should add that I am barred from refined sugars, deep fried foods, dairy (except fermented) and most processed foods. I aim to limit the Gluten intake too. My meals will tend to be accompanied by pungent, digestion inducing herbs and spices. I'm not keen on supplements such as whey and creatine - at least for now.


Your thoughts will be much appreciated.

Cheers!

El C
#1

10 Replies Related Threads

    smiddy
    Olympian Member
    • Total Posts : 492
    • Reward points: 3634
    • Joined: 2003/08/27 20:25:39
    • Location: Scotland
    • Status: offline
    RE: Newbie requires guidance 2005/08/02 19:20:16 (permalink)
    0
    read this for diet advise

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

    another good read is this one

    http://www.muscletalk.co.uk/losing-fat.asp

    hope they help
    #2
    chupacabra
    New Member
    • Total Posts : 5
    • Reward points: 2864
    • Joined: 2004/09/15 20:52:01
    • Status: offline
    RE: Newbie requires guidance 2005/08/02 19:30:35 (permalink)
    0


    Smiddy,

    thank you for providing those links.

    I'm afraid 3000+ calories is very unlikely in my case. I'm not allowed bananas either. Nor can i supplement with Whey etc.

    Is the diet plan, that i posted above, deficient ?

    Thanks

    El C
    #3
    smiddy
    Olympian Member
    • Total Posts : 492
    • Reward points: 3634
    • Joined: 2003/08/27 20:25:39
    • Location: Scotland
    • Status: offline
    RE: Newbie requires guidance 2005/08/02 19:50:45 (permalink)
    0
    ok you can't supplement with whey....how come?

    ok the main point in both articles is to eat 5-6, sometime more, meals a day. Also, to include protein, low glycemic high complex carbohydrates and healthy fats. this can be achieved without supplements but it is hard, for example after a workout you want protein straight away to refeul the body and to halt the catabolic effects and reintroduce anabolic effect to help recover and rebuild the muscle, and the most idea protein for this is whey protein as it is pure protein that is quickly absorbed by the muscle as solid food takes time to digest therefore it takes longer to replenish the muscles.

    but in the second part of this article http://www.muscletalk.co.uk/losing-fat.asp it is based more around solid food then supplements. where there is protein powder used i guess you just have to have lost of egg white, chiken, tuna, turkey etc

    with your diet increase the eggs at breakfast to 6 egg whites + 2 whole eggs, you might as well have your probiotics and that morning drink with it too, forget the 30min gap between them. for 11am have 150-200g chicken, tuna or turkey etc, with wholegrain rice, wholegrain pasta, wholewheat bread etc and your fruit

    lunch what is a chicken or lamb dish?? have 150g-200g chicken or lamb again with wholegrain bread, wholewheat pasta or rice, even a baked potato with salad leave out the yoghurt

    after training like i said a protein drink would be perfect, but maybe have 6whole eggs and 2 egg whites??

    16.00pm SNACK: - Shake made from: rice milk, 2 raw eggs, lecathin granules, Nutritional yeast flakes
    - 2 Toasts + Natural Peanut Butter

    this is silly RAW EGGS!!! do you want to be sick?? always cook your eggs the LION BRAND cannot 100% guarentee you getting sick from salmonella if consumed raw. try one of the meals in the link i gave you same for dinner try one of the meals from the links.

    this might seem a lot of food and it is but the only way to build muscle and to get big, is to eat big. even if you are wanting to add a couple of pounds to your frame you still need to eat big!
    #4
    chupacabra
    New Member
    • Total Posts : 5
    • Reward points: 2864
    • Joined: 2004/09/15 20:52:01
    • Status: offline
    RE: Newbie requires guidance 2005/08/02 20:55:24 (permalink)
    0


    ok you can't supplement with whey....how come?


    Doctor's orders :)


    with your diet increase the eggs at breakfast to 6 egg whites + 2 whole eggs, you might as well have your probiotics and that morning drink with it too, forget the 30min gap between them. for 11am have 150-200g chicken, tuna or turkey etc, with wholegrain rice, wholegrain pasta, wholewheat bread etc and your fruit


    The 30 min gap is very important I'm afraid.


    lunch what is a chicken or lamb dish?? have 150g-200g chicken or lamb again with wholegrain bread, wholewheat pasta or rice, even a baked potato with salad leave out the yoghurt


    Chicken or lamb cooked to my preference :P ... Grilled, tandoori, curry, perhaps with various vegetables etc. Whatever takes my fancy really.



    this is silly RAW EGGS!!! do you want to be sick?? always cook your eggs the LION BRAND cannot 100% guarentee you getting sick from salmonella if consumed raw. try one of the meals in the link i gave you same for dinner try one of the meals from the links.


    Chance of salmonella infection is similar to that of winning the lottery. Both are negligable IMO. Either way, raw eggs have been recommended to me by my health advisor.



    this might seem a lot of food and it is but the only way to build muscle and to get big, is to eat big. even if you are wanting to add a couple of pounds to your frame you still need to eat big!


    Thing is mate, I'm rebuilding from serious illness and weakness. I cannot be expected to consume this much food - its around 3 times as much as I am used to eating, if not more! Sure i should eat big etc, but all within reason. I need a place to start, I'm in a delicate postition atm, where my digestion requires careful management, so its simply dangerous, let alone unfeasible, to begin overloading it suddenly with massive eating. Its therefore imperitive that I pursue healthy, realistic goals that further gradually.

    Thanks

    El C




    #5
    massFactor
    New Member
    • Total Posts : 67
    • Reward points: 5897
    • Joined: 2005/01/08 02:11:13
    • Status: offline
    RE: Newbie requires guidance 2005/08/03 12:25:43 (permalink)
    0
    I'm rebuilding from serious illness and weakness


    What exactly was your illness?


    Your doctor has told you under no circumstances are you to consume whey?

    Was there a reason for this?

    Either way, raw eggs have been recommended to me by my health advisor.


    Do you live in the UK?

    If so I am suprised by this. If you have been seriously ill and very weak etc, then a case of salmonella would be last thing you need, even if the risk is said to be low. Don't risk it personally.

    Did the health advisor give you a reason why you should have your eggs raw?

    Chance of salmonella infection is similar to that of winning the lottery


    Can't remember the exact figure I've seen before but I think the odds of getting salmonella were slighty more favourable than a lottery win.


    MF
    #6
    massFactor
    New Member
    • Total Posts : 67
    • Reward points: 5897
    • Joined: 2005/01/08 02:11:13
    • Status: offline
    RE: Newbie requires guidance 2005/08/03 12:38:43 (permalink)
    0
    I need a place to start, I'm in a delicate postition atm, where my digestion requires careful management, so its simply dangerous, let alone unfeasible


    Your place to start is what your doing now in my opinion.

    Its probably best to make gradual changes towards a diet that fits your goals. Jumping onto a totally new diet overnight is not generally recommended for anyone, I dont think.

    If any dietry changes could seriously impact your health, then it maybe best to seek a professional opinion before making changes or at least take it easy until your sure you can cope with them.


    MF
    #7
    smiddy
    Olympian Member
    • Total Posts : 492
    • Reward points: 3634
    • Joined: 2003/08/27 20:25:39
    • Location: Scotland
    • Status: offline
    RE: Newbie requires guidance 2005/08/03 16:25:56 (permalink)
    0
    what i can't understand is why your doctor would tell you NOT to consume WHEY!!??

    Can someone enlighten me why a doc would tell you that whey protein is not suitable for you??

    plus if it has anything to do with your digestive system then surely a curry, tandori or any spicy food like that is far worse for you than whey protein??

    with the problems that you are listing and the fact you can not consume large amounts of food/calories it would be very hard for you to add any muscle onto your body IMO
    #8
    RedDragon
    New Member
    • Total Posts : 82
    • Reward points: 4785
    • Joined: 2005/03/04 11:35:50
    • Status: offline
    RE: Newbie requires guidance 2005/08/04 13:11:01 (permalink)
    0
    While the folks on here are superb regarding nutrition and so on, given the seriousness of your illness, coulnd't your health advisor provide you with a meal-plan and diet? Surely someone with expert knowledge in whatever illness you had you be able to better advise than just anonymous folk on an Internet forum?

    No offence meant to anyone, it just seems a risk taking advice from strangers given your background.

    best of luck though, hope you hit your goals and recover fully ASAP
    #9
    chupacabra
    New Member
    • Total Posts : 5
    • Reward points: 2864
    • Joined: 2004/09/15 20:52:01
    • Status: offline
    RE: Newbie requires guidance 2005/08/04 15:13:24 (permalink)
    0

    What exactly was your illness?

    Your doctor has told you under no circumstances are you to consume whey?

    Was there a reason for this?


    Amongst things such as post-Chemotherapy debilitation, I have a history of some digestive problems and sensitivities. Therfore, my health advisor does not want me to "over do" ANY consumption, be it protein or other. All increases must be gradual. Since my protein intake has been low for an extened period of time, she believes that protein from meat, eggs etc will be sufficient for the near future. She believes that my body will not handle extreme amounts of anything at this stage.

    In fact, most of my nutritional supplementation is through carefully selected natural foods, e.g. Vit Bs from Nutritional Yest Flakes etc.


    plus if it has anything to do with your digestive system then surely a curry, tandori or any spicy food like that is far worse for you than whey protein??


    This is a major misconception. Pungent diets, i.e. curries cooked with spices and herbs, are very beneficial; supporting digestion, bowel managment and flora and parasitic regulation. This type of diet has been key to my recovery.

    Of course, as with any type of diet moderation is imperative. My curries are not mouth burningly hot, nor drenched in oil, but cooked with HEALTH in mind :)


    with the problems that you are listing and the fact you can not consume large amounts of food/calories it would be very hard for you to add any muscle onto your body IMO


    Well, I'm not solely interested in muscle gain at this stage. My primary aim is to regain reasonable fitness, strength and weight. Muscle focus will follow after that goal has been achieved. The diet plan i have posted above is quite large relative to my previous diet. So i can expect some gains, no?



    While the folks on here are superb regarding nutrition and so on, given the seriousness of your illness, coulnd't your health advisor provide you with a meal-plan and diet? Surely someone with expert knowledge in whatever illness you had you be able to better advise than just anonymous folk on an Internet forum?


    I have recieved much guidance from my health advisor. The diet posted above is her recommendation. I came here to obtain a strength and weight gainers perspective. I realise that many here can munch far more grub than this; but i simply wanted an opinion on whether this is a reasonable start, and perhaps point out if something important has been missed.



    Your place to start is what your doing now in my opinion.


    Cool. Though people here don't agree with the raw eggs shake, could you recommend something other than whey or half a dozen eggs that can be taken after a workout? Since i wont be taking the raw eggs daily!

    As always, your input is much appreciated, and I thank you all for taking the time to reply.

    cheers!

    El C
    #10
    massFactor
    New Member
    • Total Posts : 67
    • Reward points: 5897
    • Joined: 2005/01/08 02:11:13
    • Status: offline
    RE: Newbie requires guidance 2005/08/04 17:22:34 (permalink)
    0
    While the folks on here are superb regarding nutrition and so on, given the seriousness of your illness, coulnd't your health advisor provide you with a meal-plan and diet? Surely someone with expert knowledge in whatever illness you had you be able to better advise than just anonymous folk on an Internet forum?

    No offence meant to anyone, it just seems a risk taking advice from strangers given your background.

    best of luck though, hope you hit your goals and recover fully ASAP


    Agreed. Hence my comment earlier...

    If any dietry changes could seriously impact your health, then it maybe best to seek a professional opinion before making changes or at least take it easy until your sure you can cope with them.



    chupacabra,

    Cool. Though people here don't agree with the raw eggs shake, could you recommend something other than whey or half a dozen eggs that can be taken after a workout? Since i wont be taking the raw eggs daily!


    Personally, if I couldn't have whey immediately after I trained, I don't think it would be the end of the world. I think the whey immediately PWO is considered optimal not essential. Whey seems to be considered a wonder supplement at the minute - and whilst I do use it, I think a would still be able to make progress without it.

    For the time being I suggest a protein / carb meal as soon as you feel you can manage it after the workout.

    Some people use Dextrose etc after they train (mostly with whey though) - You may want to research that...

    ... But I'll add again, you should run any changes past a professional before you do it - as it sounds like your on the road to recovery - and I'd hate you to end up back at square 1 (especially due to anything I've suggested).

    But for now I'd keep it simple and build from there, you sould like a sensible person so i'm sure you'll take care.

    Good luck.

    MF
    #11
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5