Having problems with my diet.

  • AlexGuess

    Posts: 364

    Jul 09, 2012 10:55 PM GMT
    Today I was told by my company director (from a contemporary dance group) that he needed me to gain some muscle, just for the esthetic of his new work, so I would really appreciate if you guys could give me some imput about what to do with my diet.

    Usually I gain fat very easy, so I try to avoid carbs and eat protein and green veggies; here´s an idea of what I usually eat one day

    1 egg with turkey breast slice and spinach

    yogurth or fruit (between training and rehearsal)

    Salad, 1 or 2 chicken breasts, or tuna, spinach, lettuche, tomato, brocolli, green pepper, onion, mushrooms

    fruit

    Cereal

    I know that I need to consume more food, but really would love some hints, thank you in advance!
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    Jul 09, 2012 10:56 PM GMT
    Truckloads of chicken and veggies. Nothing else.
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    Jul 09, 2012 11:50 PM GMT
    I am new around here, but there was another topic about someone having problems gaining weight, though I don't remember where exactly. My advice here (as it was there) was to make sure to have a cup of mashed potatoes at the dinner table and in a few weeks you will notice the additional pounds.
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    Jul 10, 2012 1:29 AM GMT
    AlexGuess saidToday I was told by my company director (from a contemporary dance group) that he needed me to gain some muscle, just for the esthetic of his new work, so I would really appreciate if you guys could give me some imput about what to do with my diet.

    Usually I gain fat very easy, so I try to avoid carbs and eat protein and green veggies; here´s an idea of what I usually eat one day

    1 egg with turkey breast slice and spinach

    yogurth or fruit (between training and rehearsal)

    Salad, 1 or 2 chicken breasts, or tuna, spinach, lettuche, tomato, brocolli, green pepper, onion, mushrooms

    fruit

    Cereal

    I know that I need to consume more food, but really would love some hints, thank you in advance!

    I'm really for the IIFYM approach to bulking especially for an ectomorph who has trouble gaining weight. I actually lost weight when I was eating clean like that and I drove myself crazy in the process.
  • Jerebear

    Posts: 329

    Jul 10, 2012 2:59 AM GMT
    You'll need to increase your carbs to gain mass. The key if you are prone to gaining fat is not necessarily the amount of carbs, but more specifically the total glycemic load which is a product of both the amount of carbs and the glycemic index of those carbs.

    http://nutritiondata.self.com/

    is a good resource for estimating glycemic load of most foods. Look at one of the little boxes at the bottom left of the nutrition facts label that comes up when you look for a certain food for the number.
  • Machina

    Posts: 419

    Jul 10, 2012 5:46 AM GMT
    Try some of these:

    AAAADLZMPW0AAAAAAXmYvg.jpg


    They'll help you gain weight. So delicious.
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    Jul 10, 2012 6:06 AM GMT
    gluten free carbs would be best.
  • alexM

    Posts: 1

    Jul 16, 2012 3:44 PM GMT
    I've started a pretty serious diet/workout plan in order to be down to about 6-9% body fat by may, (maybe earlier). I started 5 weeks ago, doing a ~1300 calorie diet with at least 2 workouts a day, including weight training, jogging and walking. I do at least 30 minutes on each. In the first 4 weeks I lost 20 pounds really easily, during my 5th week I hardcore plateaued and it seems my body might be in a "survival state" because I haven't been able to poop all week and I haven't lost any weight even though I have been following my diet to a T and I have been working out only taking a break once a week. I need to get back to fast weight loss, any tips? Am I doing something wrong? and also I am about 6 foot tall and about 180 pounds right now. I really am just wondering about plateauing, As how often this will happen and how can I overcome it. I really want to get down to about 165-170 pounds but I can't seem to be positive about getting there when I am having some problems with staying regular, if pooping has anything to do with it. I just think it has something to do with my body being in shock and not losing weight cheap viagra online
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    Jul 16, 2012 3:45 PM GMT
    Start calculating what you eat. That will help you understand what more you need to eat. I thought I was eating a lot. turns out it was only eating about 2,500 calories a day and not enough protein.
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    Jul 16, 2012 3:55 PM GMT
    alexM saidI've started a pretty serious diet/workout plan in order to be down to about 6-9% body fat by may, (maybe earlier). I started 5 weeks ago, doing a ~1300 calorie diet with at least 2 workouts a day, including weight training, jogging and walking. I do at least 30 minutes on each. In the first 4 weeks I lost 20 pounds really easily, during my 5th week I hardcore plateaued and it seems my body might be in a "survival state" because I haven't been able to poop all week and I haven't lost any weight even though I have been following my diet to a T and I have been working out only taking a break once a week. I need to get back to fast weight loss, any tips? Am I doing something wrong? and also I am about 6 foot tall and about 180 pounds right now. I really am just wondering about plateauing, As how often this will happen and how can I overcome it. I really want to get down to about 165-170 pounds but I can't seem to be positive about getting there when I am having some problems with staying regular, if pooping has anything to do with it. I just think it has something to do with my body being in shock and not losing weight.


    ~1300 calories is practically starving yourself. The American College of Sports Medicine recommends men never drop below 1800 calories per day on average. Adding in two cardio heavy workouts a day, and you're playing with trouble.

    A couple of years ago, I dropped 22 pounds (nearly 80% of which was fat) by doing a cardio heavy routine and cutting my diet by 500 calories per day against my "maintenance" level. That's enough to ensure you lose about a pound of fat a week. Too much more than that, and you're going to lose muscle as well.
  • LJay

    Posts: 11612

    Jul 16, 2012 3:59 PM GMT
    alexM saidI've started a pretty serious diet/workout plan in order to be down to about 6-9% body fat by may, (maybe earlier). I started 5 weeks ago, doing a ~1300 calorie diet with at least 2 workouts a day, including weight training, jogging and walking. I do at least 30 minutes on each. In the first 4 weeks I lost 20 pounds really easily, during my 5th week I hardcore plateaued and it seems my body might be in a "survival state" because I haven't been able to poop all week and I haven't lost any weight even though I have been following my diet to a T and I have been working out only taking a break once a week. I need to get back to fast weight loss, any tips? Am I doing something wrong? and also I am about 6 foot tall and about 180 pounds right now. I really am just wondering about plateauing, As how often this will happen and how can I overcome it. I really want to get down to about 165-170 pounds but I can't seem to be positive about getting there when I am having some problems with staying regular, if pooping has anything to do with it. I just think it has something to do with my body being in shock and not losing weight.


    Alex, what has probably happened is that you have lost water weight, thus showing what appears to be a large loss to begin with. Losing fat and gaining muscle is a much slower process and you may even plateau for a while.

    While you may want to lose, you should consult with a doctor as to what is appropriate body weight for you. You should probably also discuss what is the best exercise.

    It really sounds like you are pretty close to being in a good range, so it may be more a matter of fine tuning than drastic changes.

    Being constipated is not a good thing. Drinks lots of plain clear water and be sure you are getting fiber and variety in the diet.
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    Jul 16, 2012 4:55 PM GMT
    AlexGuess saidToday I was told by my company director (from a contemporary dance group) that he needed me to gain some muscle, just for the esthetic of his new work, so I would really appreciate if you guys could give me some imput about what to do with my diet.

    Usually I gain fat very easy, so I try to avoid carbs and eat protein and green veggies; here´s an idea of what I usually eat one day

    1 egg with turkey breast slice and spinach

    yogurth or fruit (between training and rehearsal)

    Salad, 1 or 2 chicken breasts, or tuna, spinach, lettuche, tomato, brocolli, green pepper, onion, mushrooms

    fruit

    Cereal

    I know that I need to consume more food, but really would love some hints, thank you in advance!


    You don´t avoid carbs at all!

    Carbs in your diet: yoghurt (lactose), fruit (fructose), cereal (obvious carbs)

    You need to eat more protein, more fat and more veg. Just eat more, but less milk and fruit.

    HAve two eggs and 4 slices of turkey.

    The salad sounds nice... but eat olive oil with it and ditch the cereal. Add in another meal the AT LEAST the size of the protein based ones... like salmon with steamed green beans, or broccoli.

    here is my current fav recipe (original creation, based on a spanish catalan dish)

    2 pieces of white fish (tilapia would be perfect)
    50 grams of smoked lardons or coursely chopped good bacon
    1 clove minced garlic
    two big handfuls of parsley
    3 large scallions
    half a lemon
    black pepper

    put olive oil in pan, then put in the lardons and fish in and just cook on both sides for a minute, then add chopped parsley and scallions, garlic, and the juice of the lemon and a bit of black pepper. Stick the lid on, let it cook for 5 mins, then take the lid off and let the fluid reduce.

    Serve with veg.... carrots, whatever.

    Save the other piece for breakfast. It´s really nice cold or room temp (1 min in the microwave)