I swear some folks on here have been conned into thinking that having a protein shake will magically make them huge. It's not some kind of magic potion 
GOT Fitness LOG
- Thread starter Nordecke
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That's just it, if anyone has any kind of normal diet, they get more than enough protein.
If they work for you mate, use them. All diet is individual based. Experiment and find what works best for you.
JamesEFC
Player Valuation: £10m
Haha, not that much, i need to consume 2800 cals to stay at the same weight. I try to get in 3300 as i'm trying to bulk up, split 40% protein, 40% carbs and 20% fat.
Try drinking milk, unless you're lactose intolerant. Generally speaking though bulking up means putting fat on. If you wan't to gain muscle, just concentrate on getting stronger, and then supplementing some strength training with some hypertrophy work. Two to three month stints of each work well. If you're stuck at what to do, PM me and I'll send you a couple of routines that will pack some strength and size on
Do you weigh 150kg or something? Seriously, all research says those doing strength training need no more than 2g of protein per kg of body weight (and that's probably excessive).
This ^^^^
Bruce, quite a few endurance athletes are going grain free at the moment, have you toyed with the idea?
JamesEFC
Player Valuation: £10m
Nowhere near that! Ive been on a few body building forums and seen diets and ways of calculating macros etc. Thats where i got the figures from.
If you're not on AAS, don't waste your money. My mate is a mod on a few forums, and he openly says most of the advice he sees on there is cack and just rolls his eyes most of the time. Remember the BBing industry is fuelled by supplement companies selling their wares. Seeing as quite a few top pro's have confessed to being on the poverty line before earning their pro cards, Kai Green being one of them, I doubt they had the money to be spending as much as you think on supplements. They'd have spent it on AAS first.
That'd represent a pretty big shift to be honest, as I do enjoy oats and bread. Compared to the average bloke I suspect keeping a daily food diary is anal enough
Try to get reasonably lean for the summer though, without getting super skinny up top. Even though it's functionally useless for cycling, I still like a bit of upper body definition (for vanity as much as anything to be fair).
Tend to worry about carbs more than protein. My ride on Sunday for instance probably burnt around 3-3,500 calories. Add on the BMR and it's not always easy to eat that much in a day (not decent stuff anyway).
JamesEFC
Player Valuation: £10m
Hmm well i don't know what AAS is, so ill assume its steroids in which case i'm not. I only have whey protein and creatine.
So im 6 foot 1, 91kg and 12% body fat, so how many cals/protein/carbs etc do you or bruce think id need?
The Kent Uni study I linked to earlier would suggest around 130g should do you fine. Even at 2g per kg it's only 180g, which given that my 1700 calorie diet gave you 140g, you should manage easily without any supplements.
As for calories, your basic metabolic rate is around 2,000. In other words your body would need that if you stayed in bed all day. You sound like a student so guessing your daily activities aren't burning that much on top of that (not manual work etc.).
An hour of weight training probably burns around 500 calories, so that's around 2,500.
I don't know about carbs for weights, but for an hour of cycling it's said around 50g of carbs are needed, depending on how vigorous. Considering that I can burn 1,000 calories in an hour of cycling it should give you a rough idea of your energy requirements.
Can only talk for cycling, but stuff like My Fitness Pal is quite popular. It lets you track your food and nutrition intake easily so you can see your balance each day. After a while you get a pretty good idea of the kind of foods that give you what you need.
As for calories, your basic metabolic rate is around 2,000. In other words your body would need that if you stayed in bed all day. You sound like a student so guessing your daily activities aren't burning that much on top of that (not manual work etc.).
An hour of weight training probably burns around 500 calories, so that's around 2,500.
I don't know about carbs for weights, but for an hour of cycling it's said around 50g of carbs are needed, depending on how vigorous. Considering that I can burn 1,000 calories in an hour of cycling it should give you a rough idea of your energy requirements.
Can only talk for cycling, but stuff like My Fitness Pal is quite popular. It lets you track your food and nutrition intake easily so you can see your balance each day. After a while you get a pretty good idea of the kind of foods that give you what you need.
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Bruce has just given you some good advice, but personally I think your training is the main issue. At your height, you should be able to pretty much have a sh*tty diet and gain weight if your training is nailed on.
I'd personally shove you on a 3x3 routine and just make you nail each of the basic lifts till you were sick of them for a few months, then shove you onto something hypertrophy based and watch you grow. If you didn't put on 10-15lbs of bw in six months I'd be surprised, either that or you've an inability to push your self.
Baines' left foot
Player Valuation: £90m
Usually I do 3 or 4 one hour sessions a week, a day apart each. I go to my local gym about 2 miles away from home and when I'm in uni in Liverpool 3 days a week I use a gym near to there as I've got a free off-peak membership, which is handy, so I can always get to a gym.
In the last two weeks though I've only been a couple of times and with not eating much for a few days at one point made me lose a load of weight. Putting on weight has always been a bit difficult for me, so I used to supplement with cheap protein (about £40 for 5kg) and oats.
Deadlifts and squats are something I need to do more of, I get a bit of stiffness in my lower back and neck though and that's what puts me off at times.
I weigh about 12 stone 4 at the moment, although that's dropped recently from 13 stone 2 or so after the last couple of weeks.
My diet is okay, but it obviously could be better. Today I had:
A bowl of cereal with semi-skimmed milk.
4 scrambled eggs with a 3 pieces of bacon.
A 30g protein shake I bought from the gym after my session.
A tuna sandwich, which had about 18g of protein in.
I'm also just about to have pasta and meatballs for tea.
That's a good day of food I suppose, I don't always eat that much. I'll take note of all this though, so cheers.
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