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desperately need to build weight

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dirtydozen
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2008/05/21 13:27:54 (permalink)
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desperately need to build weight

Hi,

I bought some weights and a bench about a month ago and I'm following a 3-4 day/week workout plan. I have been avoiding food rich in refined sugars and saturated fats and instead going for more protein rich food (chicken, pork, beef, fish, prawns, etc...).

I am quite thin (though I have abit of a tummy) and I'm most probably underweight - I currently weight at 56kg and I'm around 1.67 m tall.

I really need to put on some weight and muscle AND, ideally, get rid of the little bit of tummy I have.

My workout is

Mon: Chest/Shoulders/Tri/Abs
Tues: Rest
Wed: Back/Biceps/Abs
Thurs: Rest
Fri: Legs/Abs
Sat & Sun: Rest

I sometimes do a little (15 mins) cardio on my rest days.

On a typical day this is my diet:

Wake up (this could be anytime from 8.00AM-10:00AM): bowl of oats with 250ml skimmed milk, scoop of whey protein, few raisins and one banana. This keeps me going till noon.

12:30 - Lunch. This could be chicken breast in two wholemeal buns with tomato, or beef with rice and veg, or pasta with meat bolognese.

15:00 - Mixed nuts (not salted and not roasted)

16:00 - Apple or low-fat yoghurt.

17:00 Work-out.

19:00 Stop workout, have scoop of whey protein with water.

20:30 Dinner. This could be fish with veg (inc. one roast potatoe or coucous), or pasta with veg (unless I had pasta for lunch), or lean pork sausages with baked beans and one tomato, or chicken with broccoli/baby spinach leaves and other salad.

Midnight: Whey protein with milk then off to sleep.

I don't take cheese (no cottage cheese!) or eggs (unless they are with pasta carbonara sauce). I am Mediterrenean so I will eat lots of tomatoes and one plate of pasta every 1-2 days heh Pasta will sometimes be wholeweat, sometimes durum wheat.

Now I know that I should eat more which is why I just bought me MRP. I have also bought a differet kind of protein (http://www.myprotein.co.uk/bulk-powders/protein-powders/instant-milk-protein/): Instantised Casein - as I heard that this is more suitable than Whey Protein to have before going to bed as its more long-lasting.

Can you folk suggest which protein powder I should take and when? ... on workout days and on non-workout days?

What about my diet? When should I fit in a MRP? Some diets tell you that you should have one in the morning but my huge morning bowl of oats really fills me up. Maybe I should take MRP in the afternoon?

What about my diet on non-workout days?

So many questions ...

Thanks for your help and sorry for the long post.


#1

5 Replies Related Threads

    James
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    RE: desperately need to build weight 2008/05/22 20:05:22 (permalink)
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    Comments:

    1) Eat more - if you eat like a girl, you'll look like a girl

    2) MRP - have it mid-morning

    3) Increase portions of all meals, particularly your snacks
    #2
    H20
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    RE: desperately need to build weight 2008/05/22 21:37:11 (permalink)
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    What about my diet on non-workout days?


    In relation to the above stick to the diet mate, don`t forget, these resting periods are when you will grow and you will need sufficient nutrients to do so.

    Look after your body,it is the greatest thing you will EVER own----Bazil Baines

    Dodging the rain and bullets since 1966.
    #3
    dirtydozen
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    RE: desperately need to build weight 2008/05/23 11:14:51 (permalink)
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    Thanks for your replies. I'm changing my diet to something like this:

    -------------------------------------------------------------
    Rest Days
    -------------------------------------------------------------
    09:00 Oats with milk, banana and raisins. 1 scoop of whey (75%) & casein (25%) protein blend

    11:00 40g Max MP MRP with water.

    13:15 Lunch.

    15:30 Yoghurt, nuts, apple.

    18:00 40g Max MP MRP with water.

    20:45 Dinner.

    23:15 Oats with milk and raisins. 1 scoop of casein protein with water.
    -------------------------------------------------------------


    -------------------------------------------------------------
    Workout Days
    -------------------------------------------------------------
    09:00 Oats with milk, banana and raisins. 1 scoop of whey (75%) & casein (25%) protein blend.

    11:00 40g Max MP MRP with water

    13:15 Lunch.

    15:00 Oats with milk.

    16:00 Nuts, apple.

    17:00 [workout]
    ...
    19:30 After workout: Yoghurt. 1 scoop of whey protein with water.

    20:45 Dinner.

    23:15 Oats with milk and raisins. 1 scoop of casein protein with milk.
    -------------------------------------------------------------

    I'll make sure that dinner and lunch are big portions, rich in protein and with a healthy does of carbs.

    Fingers crossed.
    post edited by dirtydozen - 2008/05/23 11:18:53
    #4
    James
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    RE: desperately need to build weight 2008/05/23 13:34:16 (permalink)
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    Looks better mate - also snack on raw veg when you can
    #5
    globogym
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    RE: desperately need to build weight 2008/05/23 14:36:45 (permalink)
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    your not really gettin any decent amount of protein between your lunch and post workoutout. thats like 6hours.
    post edited by globogym - 2008/05/23 14:37:01
    #6
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